F3 Knoxville

Tag: Abacus

Masters of the Blockee!

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

  • 75 blockees, 150 curls, 200 CMU goblet squats
  • P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
  • If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
  • Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Propitiation (Jesus is our substitute)

Weather was PERFECT at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squats, Back Lunge W Kick, The Annie, The John Travolta, Tempo Squats
THA-THANG:

Mosey to Lil Everest and Sprint up w 5 Burpees at the top

Mosey to top of Cardiac then alternate 10 wide and diamond merkins every light pole to the bottom and LBCs

mosey to steep hill perform 7s w Burpees and Star jumps

mosey to new parking lot and participate in Grocery buggy race, 15 Burpees to the loser

mosey to dug outs and perform 11s w pull ups and dips

back to AO TO DO 4 Corners w 20 Mtn climbers   Lunge to next corner 20 star jacks bear crawl to next corner 20 box cutters run backwards to next corner 30 LBCs side bear crawl to the next

curls w coupons while partner runs to end of parking lot and back

  • Finish w leg lifts, merkin rt/left leg lift, table saw, modified table saw, hands around the world, lateral hops
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Fifty Reasons Why Jesus Came to Die (Propitiation)
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Showcase Q

THE SCENE: mid 40s clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 25x side straddle hop
  • 25x Murkin
  • 15 Burpees
  • 25x mt climbers

THA-THANG:
Insert information about the workout.

  • Indian run with Potato sack to the hill
  • burnie sanders up hill , bear crawls down, 15 burpees at the top, 15 jump squats at the bottom
  • Pax divided into 2 rows planking side by side each other, last man leap frogs over each one in their respective line and runs up to tavern and back down then rejoins line.
  • while planking Pax taken through
    • 25x mt climbers, 4ct
    • 10x spidermans
    • 20x plank jacks 4ct
    • 25x reverse crunches
    • 20x flutter kicks

MARY:
COUNT-OFF & NAME-O-RAMA
18 Pax including FNG “Nature Boy”
CIRCLE OF TRUST/BOM:

I hate speaking in public or even out loud, but i believe God has called me to lead today.

MOLESKIN:

ANNOUNCEMENTS:

Pre-ThirdF Fun

THE THANG

  • SSH 25x (IC)
  • Side Lunges 10x each leg(IC)
  • Imperial Squat Walkers 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 10 Burpees OYO

Run up to top of the hill, do 5 burpees and run down.  Partner up with Battle Buddy and line up along the curb.

Grinders

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Rd 1 = Burpees

Bumper Circuit – Second pavilion

  • 1st cone x10 lunges in place
  • 2nd cone x5 burpees
  • 3rd cone x10 squats
  • 4th cone x5 burpees

Mini-Sea Biscuit – 3 Laps

  • 10 Burpees
  • 20 Merkins
  • 30 Squats

Wheel Barrel Merkins – 100 yards switching every 25 yards

21’s – Under pavilion – Modified down to 10 after 5 sets

  • Box Jumps
  • Rows

Mary

5 Burpees on OYO

25 Sundials

25 pickle Pounder

25 Proton Parkers

Run up to top of the hill, do 5 burpees and run down.

Kraken open some CMUs

THE SCENE: 63 – perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins IC x 10  4ct
  • Squats IC x 10  4 ct
  • Calf raises IC x 10  4ct
  • OYO stretching

THA-THANG:

Split into 3 teams and attacked the CMU Kraken.  Perform exercise at each cone then run a lap around the circle with your CMU passing the cone you just completed and progressing to the next cone.

Cone # Lap 1 Lap 2
1 Mr. Spectacular x 25 Single arm bent over row x 25 (per arm)
2 CMU Squats x 25 Derkins x 25
3 CMU Single Arm Curl x 25 (each arm) CMU Tricep Press x 25
4 CMU Burpees x 25 CMU Big Boys x 25
5 CMU Lunge 25 out, 25 back CMU Front Deltoid Raise x 25
6 Thrust Merkins x 25 CMU Squat Press x 25
7 CMU Overhead Press x 25 CMU Hello Dolly x 25
8 Lizard Merkin crawl to center of circle & back Incline Merkins x 25

 

MARY:

  • Captain Thors
  • Box Cutters x 20

COUNT-OFF & NAME-O-RAMA
18 HIMs in full effect:  Junk, Mayberry, La-Z-Boy, Flanders, Abacus, Podium, Ribbed, Snitch, Deadhead, Bowflex, Tweet-E, Scooter, Respect, Shooter, Tonka, Flute Loop, Driftwood, Bartman

CIRCLE OF TRUST/BOM:
John 3:16 is one of the most known scriptures in the Bible, however not many people read beyond verse 16.

16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. 17 For God did not send his Son into the world to condemn the world, but to save the world through him. 18 Whoever believes in him is not condemned,but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son. 19 This is the verdict: Light has come into the world, but people loved darkness instead of light because their deeds were evil. 20 Everyone who does evil hates the light, and will not come into the light for fear that their deeds will be exposed. 21 But whoever lives by the truth comes into the light, so that it may be seen plainly that what they have done has been done in the sight of God.    John 3:16-21

If we have not believed upon Christ as our Lord and savior, then we are already dead in our sin.  We need to be reminded of our actions and that we are never truly acting in secret.   God knows what is done in secret.  Are your actions honorable when no-one else is looking?  The fact is that there is never a time when no one sees what you are doing because God sees all.  Therefore the choice is whether you will act righteously in the light or unrighteously in the darkness.  Either way, nothing is hidden from God’s eye and he will judge us each accordingly.

MOLESKIN:

ANNOUNCEMENTS: