Abacus – Page 59 – F3 Knoxville

4-Corners meets the Fox

January 16, 2018 Detention

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional

WARM-O-RAMA:
25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Magnificent Seven

January 12, 2018 Lillydipper

THE SCENE: Cold, some snow on ground and a small amount of icy patches on trails
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run twice around parking lot, Old Man Curly the Lash In Place Run with Burpees, Slow Timed Squats, Cherry Pickers.
THA-THANG:

Mosey to Parking Lot Next to Serpentine Sidewalk. Run around parking lot stopping to perform the following exercises at each cone:

Cone 1: 20 Jump Squats
Cone 2: 20 Big Boys
Cone 3: 20 Shoulder Taps, each shoulder
Cone 4: 20 Imperial Walkers, each leg
Cone 5: 20 Smurf Jacks
Cone 6: 20 Merkins
Rinse and Repeat

Mosey to Outdoor Chapel. Find partner. While Partner 1 runs around chapel (on the sidewalk), Partner 2 will do one of two exercises: Decline Merkins with feet on stage. Box Cutters on non-stage end of chapel. Then partners switch and Partner 1 does one of the two exercises. The partners switch and Partner 2 does the exercise he didn’t do the first time. Then partners switch and Partner 1 does that exercise. Rinse and repeat.

Mosey to Serpentine Sidewalk. Bear Crawl to first light, run next four lights. Bear Crawl to sixth light, run next four lights. Continue to do this in increments of five lights until you reach the end of the sidewalk where it hits the perimeter trail. Then run back to starting place, sweeping those who haven’t finished yet with you back to start. Do the same thing but with hops instead of bear crawls. Finally, do the same thing but with lunges. End at the perimeter trail this time and do baby crunches until everyone has finished.

Mosey to Cardiac Hill. Do 20 Hello Dollies at start of Cardiac Hill. Do 20 Bicycle Kicks at First Turn. Do 20 Carolina Dry Docks at Second Turn. Do 20 Bench Raises at Top.

Mosey to AO.

20 American Hammers. 20 Pickle Pounders. Boat, Canoe.

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
Many people tend to gripe. For example, many will gripe about the weather today (too cold, hate the snow, not enough snow). Two bible verses are important here:

Psalm 118:24 ESV / 686 helpful votes

This is the day that the Lord has made; let us rejoice and be glad in it.

Hebrews 12:28 ESV / 373 helpful votes

Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe.

We need to be grateful for what we have, for what the Lord has given us. We need to look for miracles underneath the stones of the earth, in the whisper of the leaves, in our everyday lives.

MOLESKIN:

ANNOUNCEMENTS:

Ribbed 66

January 11, 2018 Ribbed

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X

Tempo squats 15X

Baby Arm circles (forward and backward) 15X

Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

Ribbeds 66
- lunges to the next light pole
  - 10 Burpees
- Berny sanders to the next light pole
  - 10 Star Jaxs
- Reverse Lunges to the next light pole
  - 10 Burpees
- Sprit to the end of the parking lot
  - 10 tempo squats
Mosy to the AO stopping to do incline merkins 15X
- 20-yard increments we did the following:
  - Bear Crawl to one side then 10 Big boys situps
  - Bunny hope to one side then 10 tempo squats
  - lunges to one side then 10 stare jax

Circle up

10 Burpees
10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.

Day 1 – List of 10

January 9, 2018 Ratchet

THE SCENE: 35 and really warm!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x

Burpees 10x

Ice Skaters 15x

Hand Release Merkins 15x

ISO Squats 20x

Burpees 10x

Ice Skaters 15x

Hand Release Merkins 15x

THA-THANG:

In partners – One partner runs 400m while other exercises. Then swap until all reps are completed for that exercise. Begin and end each round together, so Al Gore or plank until all in.

200 total reps of each per team= 2,000 (we made it through about 1500 reps, and over 2 miles)

Round 1 – ‘Merkins

Round 2 – Alternating Lunges (1 leg=1)

Round 3 – Mountain Climbers (2-count)

Round 4 – Big Boy Sit-ups

Round 5 – Carolina Drydocks (1=1)

Round 6 – Squats

Round 7 – Overhead Press

Round 8 – Bobby Hurleys

Round 9 – AbClaps

Round 10 – Burpees

MARY:
AbClaps aren’t that great of an exercise

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. We need to be constantly reminded of our mission so we know who we are and why we’re here. The same is true in your life. What is your mission? Can you articulate your mission clearly? Probably worth spending some time to craft it, so it rolls off your tongue..

pushing the cold out

January 9, 2018 Woodshack

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

Mosey to the dragins tail for 11’s. Burpees and Big boys
Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
Bench pull ups to Sally at the PAVALON
Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.