F3 Knoxville

Bruce Lee and the Catalina Wine Mixers

THE SCENE: No rain, which is always a disappointment for YHC.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, little arm circles, tempo squats, mosey!
THA-THANG:
Bear crawl across the bridge at the South end of the pond.

Bruce Lee- super set the following:

  • American Hammer (x10 4ct)
  • Leg raises (x10 4ct)
  • LBCs (x10 4ct)
  • Hell touches (x10 4ct)
  • Crunchy Frog (x10 4ct)
  • 100s (x10 4ct)
  • 30 second rest. Then repeat. We completed 3 sets this morning!

Mosey down the path for some DORAs:

  • 100 merkins
  • 200 Cataline Wine Mixers
  • 300 single leg squats

Mosey to the sun sphere- then ALL OUT back to the flag.

COUNT-OFF & NAME-O-RAMA
Drive-Thru, Abort, G-6, Ariel, Secret Shower, Wedding Singer, Fixer Upper, Red Writer, FNG Cascade, Frizzles
CIRCLE OF TRUST/BOM:
Outsourced the Word to the sixth man Fixer Upper who shared about feeling a lack of motivation lately. We were encouraged by his resilience in desiring to provide for his family in the midst of this season.
MOLESKIN:
Learn from us- in a DORA format, 200 CWMs is a bit ambitious- especially on the concrete… Wedding Singer was picking gravel out of his elbows on his way back to the car.

Our Fruits

THE SCENE: humid and hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 harry Rockettes
THA-THANG:
Mosey to our beloved hill… JUCOmanjaro. On the way to the top, stop at every third hash mark for these exercises (one at a time). Repeat all the way up.

  • 20 merkins
  • 20 squats
  • 20, 2-ct flutter kicks

Mosey back down to the strip mall across the street. Starting at the southwest corner, perform one of these at each corner clockwise.

  • 10 burpees, bear crawl to the next corner
  • 20 decline merkins on the guardrail, run to the next corner
  • 20 heels to Heaven, bear crawl
  • 20 lunges, run
  • Repeat

MARY:
Merkin ring of fire, 10 each of LBCs, 6 in. LBCs, and full grown LBCs.

COUNT-OFF & NAME-O-RAMA
16 got it done this morning.
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” – Matthew 7:15‭-‬20 NASB1995

Are we good trees or bad trees? Regardless of our intentions, we are producing fruit in our lives. This is a reminder to be aware of how we conduct ourselves. We also need to surround ourselves with good influences. Our examples and the example we set for others have a big impact and can result in eternal consequences.

MOLESKIN:
Good to see Hounddog back out!

Hillacious

THE SCENE: It seemed like it was a nice cooler morning, Moses tried to warn us. Some doubted him but we soon found out it was mugggyyyyy
F3 WELCOME & DISCLAIMER
WARM-O-Rama

Plank jacks 10 4ct ic

Mountain climbers 10 4c ic

Good mornings- IC down 4 down 4 up- 10

Angle grinders- 10 sc ic

Imperial walkers-10 4ct ic

THA-THANG:
Pax grab their blocks. Avocado grabbed the 50lb bag to start. Mosey to walk way by river.

pax started mosey towards tennis courts. Every 2nd light post stop 2 merkins , accessing order till we reached the bridge by tennis courts. Switch bag carrier every stop.

Set up at cross walk facing hill towards school

At base of hill pax line up- one pax grabs bag and runs to top of the hill.

Rest of packs did 5blockies, 5 thrusters, 5 swings. Rinse and repeat 

When pax a gets down he starts doing exercises. Next pax takes bag and runs top and down. When he hands off bag he keeps running hill with next pax. Repeat till the first pax is left doing exercises. Last pax took bag and all ran to top.

we then repeated going up Ceader other way. All pax did 10 thrusters than 1 pax took bag and all ran 4 light post uphill

repeated one more time

Mosey back to grind stone. Every 3rd light post 3 squats ascending by 3 every light stop. Q carried the bag back.

 

 

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

A leader… is like a shepherd. He stays behind the flock, letting the most nimble go out ahead, whereupon the others follow, not realizing that all along they are being directed from behind.

Nelson Mandela

MOLESKIN:
Thank you Nair for remembering the key bag which Q left at the flag, Douh.
ANNOUNCEMENTS:
Flag hand off 7/30 7Am at the Arsenal. No beatdown at Bombshelter

work day Aug 6th at Cerebral Palsy center

beer mile 9/10 at Moses

36 years young

THE SCENE: 70 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH

10 Tennessee rocking chairs

5 Cherry pickers
THA-THANG:
We mosey over to the flag pole after avoiding the stunk.

  • 11’s from the flag pole mosey strait over the field over to the corner of the tennis courts
  • box jumps and balls to walls merkins
  • Fellowship mosey(TM) over the bearmuda triangle and have three rounds
  • Bear crawl to all the corners
  • core first at each corner with LBC , V-ups, and gas pumpers
  • legs next round – squats – sumo squats – narrow squats
  • shoulders last round – should taps, merkins, and plank jacks
  • fellow ship mosey back to the AO with a jail break
  • handy.

MARY:
lot of mary was had
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
John 15:5
MOLESKIN:
greatful for you men don’t forget to start everyday in Gods word.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kraken on steroids

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Traditional Nair warm up
THA-THANG:

Kraken style workout on greenway near fountain. 15 reps of each exercise, or moving to next station if moving exercises

  • Squats
  • Merkins
  • BBS
  • Bobby Hurleys
  • Bear Crawl
  • Mountain Climbers
  • Iron Mike
  • Step up
  • American Hammer
  • Monkey Humper
  • LBC
  • SSH
  • Burpees
  • Walking lunges

MARY:
Pax Roulette
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I’m grateful for F3. It’s not typical to have an opportunity to have a group like this.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.