F3 Knoxville

Sally’s Super 21

THE SCENE: Low 40’s and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Tempo Squats x 25 IC

– Carolina Dry Docks x 20 IC 4ct.

– Lunges out and back

– Shoulder blasters

THA-THANG:
Mosey to tennis courts for Super 21s:

– 1 Merkin, run across court for 1 big boy sit up

– 2 merkins, 2 sit ups

– Increase by 1 rep each set until 21

– Pause after 10, 15, and 21 to keep the Package together and do 21 rest squats

The PAX crushed this so we had time for a set of Bearpees across the court:

– 5 bear crawl steps to 1 burpee, 5 steps to 2 burpees, and continue across court. Once we hit the other side, we crawl beared back with the same burpee intervals. Naturally, the PAX loved the burpee/bear crawl combo!

We spent our last few minutes squatting to ole Green Sally.

MARY:
– Box cutters x 25 IC

– Hello Dolly x 25 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed being content in our lives without being complacent. As leaders and HIMs we should strive to improve our own situations instead of waiting for someone else to step up.
ANNOUNCEMENTS:
The Equalizer is expanding to Monday & Wednesday, be sure to check it out. F3 Dad’s Camp is coming up in the fall so look out for that as well.

Curbside service at the Big Ball

THE SCENE: Low 40s. Clear-ish.
F3 WELCOME & DISCLAIMER

10 PAX!
WARM-O-RAMA:
SSH x25 IC 4ct

Overhead claps x15 IC 2ct

Seal claps x15 IC 2ct

Cherry Pickers x10 IC

Annie’s x7 each arm

BBS x 15 IC

THA-THANG:
11s at the AO – curb to fountain blocks

  • 10 dips at the fountain blocks
  • 1 curb jump across the street
  • repeat until numbers reversed

Relay run all the way from the AO with the shovel flag to the circle at the convention center crossing behind the amphitheater in the process. Return to the stage at the amphitheater.

Amphitheatre Circuit: 6 stations, 3 laps (didn’t finish for time), 25, 30, 35 reps each lap, respectively. Each station alternates between being at stage level and being at the top of the back part of the amphitheater.

  1. Merkins (floor right) – 25, 30, 35
  2. LBC (top of stairs right) – 25, 30, 35
  3. Imperial Walkers 2ct (bottom of stairs center) – 25, 30, 35 —
    1. Welsh Dragon between stations 3 and 4.
  4. Squats (bottom of stairs left) – 25, 30, 35
  5. Pull-ups (top of stairs left) – 25, 30, 35
  6. American Hammers (bottom of stairs left) – 25, 30, 35
    1. Run back to #1

Mosey back to AO

MARY:
Ain’t nobody got time for that today.
COUNT-OFF & NAME-O-RAMA
10 PAX! – Cowbell, The Voice, Quarantine, Duggar, Wilson, Swanson, SiPad, Casper, G-6, Filter
CIRCLE OF TRUST/BOM:

MOLESKIN:
“That man is perfect in faith who can come to God in the utter dearth of his feelings and desires, without a glow or an aspiration, with the weight of low thoughts, failures, neglects, and wandering forgetfulness, and say to Him, “Thou art my refuge.” – George MacDonald
ANNOUNCEMENTS:

Confusion, Chaos……And SALLY

THE SCENE: Cooler than expected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch, SSH IC X 25, ISW IC X 15, Hillbilly Rockettes IC X 15, 10 Man makers

THA-THANG:
Confusion with QIC lead to group Q.  We proceeded down the Powell Emory Greenway and did random called exercises at each lightpole.  BBS, Squats, flutter kicks, HR merkins, over head claps, monkey humpers.  This was done on the way to the Rock Pile.  Partnered up with a coupon.  Pax 1 perform called exercise at bottom of hill, while Pax 2 ran up hill and perfomed called exercise.  Repeat x 5.  Mosey back to AO while stopping at light poles and performing exercises again.  This was an on the fly Q that turned out well! Great job Brickyard

MARY:
We brought Sally Up and Down!

COUNT-OFF & NAME-O-RAMA
Simmons, Fast-n-easy, Tuba, Herbie, Tractor, Hamm, Switchgrass, Mr Wedgie

CIRCLE OF TRUST/BOM:
Putting GOD first and believing that HIS will be done.  NOT OURS.
MOLESKIN:

ANNOUNCEMENTS:

Wonder ducks

THE SCENE: Mostly Cloudy, 50°F, Feels like 50°F, Humidity 68%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x -> & <- IC
  • Overhead claps 15x IC
  • Seal claps 15x IC
  • Merkins 10x IC
  • Little this little that

THA-THANG

  • Mosey to Filter’s car for coupons (bricks)
  • Mosey to Gresham lot with bricks
  • Wonder ducks (in a people’s chair)
      1. Arms side straight out
      2. Back to side
      3. Arms straight front
      4. Back to side
      5. Curl to chest
      6. Push out
      7. Back to chest
      8. Push up
      9. Back to side
    • Duck walk one parking space
    • Add 1 rep and repeat to mid lot
  • Mosey to church lot
    • Captian Thors ladder goal of 21 (we made it to 16)
    • Run scripts lot between sets

MARY:

15x Flutter kicks IC

15x hello Dolly IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Endurance in our daily walk with Christ is like endurance in workouts. We have to build it daily always striving to find God’s will for our lives and trusting that the plans He has for us are better than any we could devise on our own
MOLESKIN:

ANNOUNCEMENTS:

B.O.M.B.S. OVER JUCO

THE SCENE: Low 40’s and gloomy – perfect weather to continually cut the wrong wire and set off a bunch of B.O.M.B.S. – No man was left the same this morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Tennessee Rocking Chair, SSHs, Tempo Squats
THA-THANG:

  1. Mosey to Parking Lot – Route 66 style grinder: At each Pole (6 total) perform exercises.  First 3 poles – 15 Merkins, 15 Plank Jacks, 15 4ct Mountain Climbers.  Second 3 poles – 10 Merkins, 10 Plank Jacks, 15 Bobby Hurley’s.
  2. Mosey to the JUCO Gym (Coupon Pile behind creepy loading dock) and battle-buddy up.  Perform B.O.M.B.S. workout – each team performs 100 Burpees, 150 Overhead Tri-Extensions, 200 Merkins, 250 BBSs, 300 Squats.  While one partner is doing exercise, other performs weighted run up and around concrete border wall WITH a coupon.  Had to modify a tad because of time.  Most teams made it about halfway thru the BBSs before we trimmed the numbers down to 100 reps for each exercise.  No one made it to squats, so when everyone thought we were done – PAX did 50 squats in civilian cadence.
  3. Mosey back to AO, JAILBREAK for the last 150 yards of so.

MARY:
Cornucopia of Flutterkicks (IC led by Erector), Dead-Bugs (or something like that, IC, led by Bartman), Heals to Heaven (IC, led by the Q), and the 6inch Alphabet (led by the Q)
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
1) Be thankful to the Lord for what he has blessed you with.  2) Concentrate this week on turning from your own interests and paying attention to those people in your inner circle and their happiness, specifically, what you can do for them that might not only increase their joy, but might open doors to sharing the Gospel.  “The noblest art is that of making others happy.” – P.T. Barnum

MOLESKIN:
Bartman had a house full of young men over the weekend and 5 of them accepted Christ (after a full blown background investigation and polygraph by Bartman).  Now THAT is something to be joyful about!

Kudos to Waxjob for attending the Full Smokey Pre-Ruck.  We need more of you motherruckers to step out of your comfort zone and hike the tallest point in Florida every M-W-F,  wheels up from AO @0440hrs – contact Judge Judy with questions.