F3 Knoxville

Stay with me

THE SCENE: 35 on the dash for the drive out, nice and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkin x12
Shoulder taps x12
Imperial walkers x12
Bend and squat x12
SSH x12
THA-THANG:
Mosey over to the sidewalk directly beside the lower entrance to the convention center and under the light to illuminate the chalk on the ground.  Routine is the escalator, which as Swanson pointed, out, we were in site of an actual escalator inside.  Though that one is less fun and less painful.  Start with the first exercise, run to the Big Ball for 5 pull ups, and run back.  Do first and second exercises, another run and 5 pull ups.  Etc. etc. adding an exercise each iteration.

  • SSH x20
  • Tempo merkins x10
  • Alternating shoulder taps x15
  • Y Ups x10
  • Wide merkins x10
  • Mountain climbers x20
  • Elevated foot crunches (legs straight out) x20

Ending count of 140 SSH, 60 tempo merkins, 75 shoulder taps, 40 Y Ups, 30 wide merkins, 40 mountain climbers, 20 elevated crunches and 35 pull ups.  And some running.

 

Mosey just around to the amphitheater stage so I can steal some of the more difficult (at least for me) ab exercise.  First was Butterfly’s oblique 45s (lay with knees to one side and crunch to 45) x10 each side.  Next from Passport were his grinders, which I struggled to count (left elbow to right knee while keeping left leg straight and off ground) x10 each side.

Stay With Me – Plank during the song “Stay With Me” by In Flames (about a 5 minute song), anytime those words are sang do one merkin.  The song is a lot of planking at the beginning and firing off lots of merkins towards the end.

MARY:
Flutter kicks x15
American hammers x15
Boat/canoe
COUNT-OFF & NAME-O-RAMA
6 strong: Swanson, Half Caff, Ariel, G6, Amazon, Abort
CIRCLE OF TRUST/BOM:
We were discussing Thanksgiving plans a few days ago and my mom told me that even though there are a few places I am supposed to get to, that I need to plan on eating and staying with her for a bit.  That really got me thinking about how we tend to rush through the holidays this time of year and try to get to four different places in one day.  That might be necessary for some, but you miss out on a lot by not taking that time and really being present if you’re just worried about getting to the next place.

Most of us will never regret the things that we did, rather those that we didn’t.  Don’t let your future self look back on this holiday and wish you’d spent more time with someone.  No one is promised tomorrow, so make sure you’re present and enjoy the privilege of family and friends.  Leave no doubt, aye.

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

Leg Day

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER

Welcome to F3. It stands for Fitness, Fellowship and Faith. You are here on your own volition. I am not a professional. This is a free workout. I do not know your injuries and if you need to modify, please modify.

WARM-O-RAMA:

  • Side-Shuttle Hops incadence x 20
  • Merkins x15
  • Mosey to Church Parking lot while farmer carrying CMUs with 5 calf raises

THA-THANG:
DORA Style workout.

Round 1 – Bear Crawl up hill and 10 merkins

  • 150x 3sec hold Al Gore’s
  • 200x iron mikes
  • 250x

Round 2 – Bernie up hill with 10 WWII

  • 150x burpees
  • 200x
  • 250x

MARY:
Mosey back to Grinder while farmer carry CMUs with 5 calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With going along with Leg Day, your legs are your base. In your lives, your family and friends are your base. You can’t always hold yourself up. It is okay to rely on others to be your base. With my grandmother in nursing home and getting worse every day, it has been critical to keep my base close to help hold me up. Keep your base close.
MOLESKIN:

ANNOUNCEMENTS:.

 

The Bernie Bear

One comment

THE SCENE: 31 degrees and misty mountain madness all about.
✔ F3 WELCOME & DISCLAIMER :  

Welcome to another episode of “Torture with Trolley”

WARM-O-RAMA:

  • Circle Burp – for about 25 burpees
  • 51 merkins
  • 51 guardrail dips
  • 25 Australian mtn climbers
  • 25 dancing crabs ( crab position with kicking legs )

Introducing The Clap Jack – a burpie, clap merkin, to star jack.

5 Clap Jacks

THA-THANG: The Bernie Bear

Up Jucomanjaro, switch every hundred feet

  • Bernie
  • Bear crawl

To corner

At corner do teams of four 100 foot sprints with mosey back. About 6 reps.

Then going down,  do mosey and crawl bears alternating every 100 feet to bottom

Through parking lot do 5 more Clap Jacks and 15 more Australian Mtn Climbers

MARY:

  • 51 Side Crunches
  • 51 Bay City Scissors (4ct at 45 degs, 4ct at 1 degs)
  • 15 Break Dancer Merkins (from lexicon)
  • 51 Flutters
  • 25 Crunchy Frogs (from lexicon)
  • 51 Slutties – spread eagle flutters
  • 20 Bropees (from lexicon – groups of two burpees with High Ten finish)

CIRCLE OF TRUST/BOM:
As I pray, make me willing to speak up, lift up, show up, and stand up for the ones Jesus loves and died for.  Help me to forget myself and my needs so that I can enter their lives and their need to know their deliverer and experience new freedom”

ANNOUNCEMENTS:

Still having F3 on Black Friday!

A rainy day is a lovely gift

THE SCENE: Rain (lots of rain & puddles), 52°F, Feels like 52°F, Humidity 95%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH
  • 15x LBAC forwards & backwards
  • Little of this, little of that

THA-THANG:
Mosey the long way to the road side parking lot.

  • 7 minutes of playing in the rain (3 rounds)
    1. 10x Burpees
    2. 30x Dead Bugs
    3. 15x Shoulder tap merkins
    4. 10x Reverse Burpees
    5. 6x Parking Spot Bearcrawl & Crawlbears
    6. 30x Parking Spot Lateral Shuffles
    7. REST
  • Mosey to my truck for the tires
  • Split into 2 teams, 1 Pax runs with tire to the end of parking lot & back
  • Other Pax do exercise, rotate to next exercise every time your team has a new tire puller
    • Lt. Dan’s
    • American Hammers
    • Seal claps
    • Imperial walkers
    • LBCs
    • Overhead claps
    • Squats
    • Moroccan Nightclub
    • BBS

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.
Motivation will only get you so far. It won’t get you out of bed every morning to go to workout. Discipline will get you through the things that you don’t feel like doing, but will push you to do it.

MOLESKIN:

ANNOUNCEMENTS:
Dec. 7 Convergence and 3rd F