Abacus – Page 55 – F3 Knoxville

Classic remix

April 5, 2018 Tank

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups

Masters of the Blockee!

April 3, 2018 Woodshack

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)

April 1, 2018 Abscess

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

March 31, 2018 Showcase

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

March 30, 2018 Proton

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

1^st 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.