Abacus – Page 56 – F3 Knoxville

Kraken open some CMUs

March 29, 2018 Bartman

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.

¹⁶For 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. ¹⁷For God did not send his Son into the world to condemn the world, but to save the world through him. ¹⁸Whoever 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. ¹⁹This is the verdict: Light has come into the world, but people loved darkness instead of light because their deeds were evil. ²⁰Everyone who does evil hates the light, and will not come into the light for fear that their deeds will be exposed. ²¹But 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:

No Running

March 8, 2018 Bartman

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

SSH x 10 IC
Tempo Squats x10 IC
Tempo Merkins x10 IC
LBAC fwd/bckwd
OYO stretches for 20-30 seconds

THA-THANG:

Lunge across parking lot to the outhouse
- PAX choice: 30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
- Plank when finished
Move to road & Forward Crab Walk up the hill to the speed bump
- 25 Diamond Merkins at the speed bump
- Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
- 50 Calf Raises at the sign
- Ab work until 6 finishes broad jumps – same as above
Bear Crawl parking spaces to the parked Jeep. Paula Abdul style (2 fwd, 1 back). 5 Carolina Dry Docks each time you stop to change directions.
- Abs until the 6 finishes
Duck Walk back to where we started the bear crawls
- 50 Squat Jumps
- Abs until 6 finishes
Inchworm Merkin down the hill to the speed bump
- 25 Superman Swims
- Abs until 6 finishes
Groucho Walk down remainder of hill to the parking lot turn in
- No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong! La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question: Do you obey what God tells you to do? If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind. PAX did an awesome job pushing themselves. Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

Boom!

March 4, 2018 Capn Crunch

THE SCENE:
54 and slight drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC

Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.

THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1. All other groups do the exercise at the cones, alternating between the exercises. When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat. All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.

Station 1 (at new retaining wall on the trail)
- Box Jumps & Dips
Station 2 (front parking lot)
- Dry Docks &
Station 3 (side parking lot)
- Wide Merkins &
Station 4 (Top parking lot)

MARY

COUNT-OFF & NAME-O-RAMA
38 PAX

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!

CMUs are heavier when waterlogged

February 28, 2018 Tank

THE SCENE: Dog pound, rain coming down like a gentle kiss by a camel, 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

high knees x20, cherry pickers x10, BACs x20

THA-THANG:
Partner up. One CMU per team. Take CMU to bottom of Matterhorn. (We did not run with them, we transported them there) curling them on the way.

at Matterhorn: partner 1 does curls,presses,tris,and squats x10 each with CMU while partner 2 runs up Matterhorn to light pole and does 2 round the clock mericans on the hill. Switch and repeat, alternated Matterhorn run with 50yd r.lun down lot to do 20 squat jumps..

leave CMU and mosey to pavalon. 5 pull ups, 10 dips, 15 incline mericans, 20 step ups. Repeat x 3

mosey to “boat” picking up CMU on the way. At boat, 10 declines on guardrail while partner does 10 sumo squats with CMU. Repeat.

mosey to AO with both partners carrying CMU at same time.

MARY:
Am hammers, imp walkers x20
COUNT-OFF & NAME-O-RAMA
8 attending
CIRCLE OF TRUST/BOM:
What is your legacy? If you died today, what would people say about you? My pastor Rev. Doug Sager passed away this week and he left a legacy behind him of epic proportions. Let’s drive for that.

MOLESKIN:
Rainy bad moods were put to rest…for the most part. Prayers for Bowflex’s MIL, and La-z-boy’s grandmother. Praise for Tanks SIL- no cancer!
ANNOUNCEMENTS:
None

WAR at the Asylum

February 20, 2018 Woodshack

THE SCENE: Gloomy and War like! Nah, pretty good weather.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Jog across PL, High Knee skip PL, karaoke PL, ALL x2
THA-THANG:

With 43 Pax, we must divide and conquer so we played a game of WAR!

Split into 2 groups
Taking turns, a man from group 1 and a man from group 2 sit down and play the game war with the provided deck of cards.
You loose, Your Whole group does 10 burpees
You win, man that turns the winning card leads his group IC in 10 SSH 4 ct
When 2 cards end the same, 3 cards are pulled from each side and laid down, the 4th card is turned up to reveal the winner. LOOSING group does 20 burps, the winning group takes a victory lap. Each group actually lost to war once, but one group definitely did more burps!
repeat until all cards are played.
Mosey back to the AO for DORACIDES, Partner up for 100 merkins, 200 BBS, and 300 squats

MARY:
Plank holds, then 5 merkins IC

Hello dolly x10 IC

Iron cross for 10 seconds

Never cross dolly x 10 IC

FLutter kicks x20 IC by the FNG “Dog Bite” Great job FNG!!
COUNT-OFF & NAME-O-RAMA
43 Pax inc 1 FNG Not tagged but there…. Sleep over, Ponder, and Dog Bite. Dog bite is registered but its not tagging, the other 2 are not registered….FYI
CIRCLE OF TRUST/BOM:
DISPOSITION=A persons inherent qualities of mind and character. F3 has a great disposition and the men of F3 have rubbed off on me and made me a better man. Still a LONG WAY to go for me but I am greatful and hopefully F3’s Disposition will affect other men in our community and make us better. Lets GOOOOOO! AYE!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:CSAUP COMING THIS SATURDAY AT ALCOA!