F3 Knoxville

365 “Slurpees” and  Hollywood-style site tour of Equalizer

AO: the-equalizer
Q: Bookman
PAX: Colonel (Alex Wallace), Gobbler, Blindside, Snowbird, Stripped, Ribbed, Swimmies (Nathan Chesney), Bookman
FNGs: None
COUNT: 8
WARMUP: 10 SSHs

THE THANG: 365 burpees and a tour de Equalizer.

MARY: No time!

ANNOUNCEMENTS: Smokies Anniversary 1/6, Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT: Take a look back at your year.
Your failures, your accomplishments.
Are you proud? What did you learn?
What can you improve? (hint, it’s everything)
Reflect. Be introspective. Celebrate those success!

Now what are your goals for the New Year?
Don’t forget you have help!

Have a safe and Happy New Year.
Get ready to kick ass and out the pedal to the floor in 2024.

The Kraken. Bunny is a menace (murder bunny)

AO: asylum-am
Q: Gibbler
PAX: F3 Pluto ( Hugh Nystrom), Bunny, Hot Tub (John Muller), Cosmo 2, P3, WORM, Cat Gut (Mike Davis), Rainbow, Gibbler, Hands, Double Wide, Charmin (John Willis), @Worm @Newton@Whitebelt @Tropicana
FNGs: None
COUNT: 15
WARMUP: some stuff to get us warm. We listened to @cosmo 2 flap his gums.
THE THANG: The Kraken. 8 stations with exercises. Almost 3 rounds.
MARY:
ANNOUNCEMENTS:
COT:John 1. Be the Light. Don’t wait to change.

Ending 2023 on a High Note

AO: juco
Q: Data
PAX: Guardrail, Dart Gun, Windex, Data, Bootleg
FNGs: None
COUNT: 5
WARM-O-RAMA:
Reach for the sky & let it hang
Abe Vigodas
Moroccan Nightclubs
Motivators
TN Rocking Horses
ONE THANG: JUCOmanjaro!
Mosey to the first cul-de-sac
Sprint 2 hash marks, perform a static core exercise until the 6 arrives, count to 10
Lunge 1 hash mark…
Bear crawl 1 hash mark…
Bernie 1 hash mark…
Repeat ’till the summit
ANOTHER THANG: Kraken!
12 cones in a circle… do 23 reps of a listed exercise… run around the circle… and advance to the next cone:
Jump Squats
BBS
Merkins
Iron Mikes (1ct)
Carolina Dry Docks
Flutter Kicks (2ct)
Monkey Humpers
Imperial Walkers
Burpees
Mountain Climbers (2ct)
Bobby Hurleys
Plank Jacks
MARY:
Quick run to trees for some last minute pull-ups
ANNOUNCEMENTS:
We will meet on New Year’s Day!
COT:
christianscholars.com/the-meaning-of-technology/
The Bible is full of examples of men using the precious resources around them to do things that serve themselves or that bring God glory. Something to think about as we prepare for a new year. What are we going to do with our precious resources (time, talents, money, etc.) in 2024?!?

Oldie but a goodie

AO: shamrock
Q: Anchorman
PAX: Mermaid, Base Salary, Dumpster Dive (Brad Burnette), Skidmark, Stitch, Swifty, Crawlspace, Eliza, The Situation, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 11
WARMUP:
Side Straddle Hops 20-4 count

5 Merkins
Cherry Pickers: 5
5 Merkins
Tie Fighters
5 Merkins
25 Calf Raises
5 Merkins

THE THANG:
Mosey to CMU pile

Warmup to the suck!
25 Curls
25 Flutter kicks – 4-count
50 CMU Bench press
50 windshield wipers

Mosey with CMU to the covered walkway

10 Squat presses, but do 5 presses at the top before your next squat
-run short loop after each exercise
20 Hello Dolly 4-count
30 CMU rows
40 Alternating CMU Merkins
50 CMU overhead press
60 American Hammers single count
70 LBCs
80 SSH single count
90 CMU Bench Press
100 scissor kicks single count
added 10 extra CMU bench press
Return CMUs
50’ CMU drag

MARY:
Monkey Humpers

COT: Think about the positive accomplishments of 2023. Some lost weight. Some got in more Bible reading or other book reading. Maybe we invested more into our family and friends. Don’t get down about things that you didn’t accomplish, but set some goals for 2024.

cookie crusher

AO: the-project
Q: skewer
PAX: skewer, OBrother, Ocho, Icey Hot, Flying Dutchman
FNGs: None
COUNT: 5

WARMUP:
20 side straddle hops
20 toe merkins
10 Mike Tysons
THE THANG:
mosey to the blocks.
• 5 tempo heavy squats
•10 heavy Thrusters
• 2 minute wall sit
“2 rounds “
then
“2 rounds “
•20 American swings
•20 Russian swings
•20 heavy Gobblet squats
•10 each leg reverse Lunges
•20 merkins
then
2 minute leg over CMU
afterwards we mosey to the playground for 25 pull-ups then back to the 🚩
MARY:
mosey to the blocks.
2 minute bear plank hold
ANNOUNCEMENTS: get your I.C.E
COT:
the question that we as men may ask ourselves
“Do you have what it takes to…”
I have been reflecting this question over the last couple days, with all the Muck that I have been dealing with, I have remember that I don’t have what it takes unless my poshter is a humble one and my spiritual eyse are focused on God my heavenly Father – Job 42:5