Abscess – Page 39 – F3 Knoxville

Landline visits Kory Hill

July 17, 2018 Tank

THE SCENE: Dog Pound, early, dry and a nice temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MOSEY around the outhouse, SSH x20, 10 mericans, 15 SSH ,10 mericans, 15 SSHs, 10 mericans, 15 Mary Catherine gallager type SHH, 10 mericans, then 5 bad ass karate kid kicks!

THA-THANG:
Mosey to lot next to Matterhorn. 7 spots in a line spaced 10’ apart, across the lot. 7 cones across the lot from them at different lengths (20 to 70 yards ) complete exercise and run around cone across from it and back moving to next exercise. Repeat till the groaning level is sufficient.

SSH x50
Karate kid kicks x10 each leg
squat jumps x25
Merkins x40
CMU curl and press x20
CMU Tris and press x 20
shoulder tap merkins x20

Mosey down Lot around to the docks. Mosey to Cory hill stopping at every other parking line for 1 merkin until reaching hill (20 lines?)

squat walk up Cory Hill, mosey down, Bernie squat up, mosey down, bear crawl up, mosey down …repeat flutter kick till 6 catches

mosey to AO

MARY:
Landline takes over with some pac-mans, box cutters, Peter Parker’s and side crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Hope in God is real. Hope in things, people is nothing. There is hope in Jesus and he has given us the freedom from sin.

MOLESKIN:
Talked about being more intentional with bible reading. Keeping accountability.

had a great picture wearing our shirts for WAgon Wheels friend Bryan who is struggling with a medical issue
ANNOUNCEMENTS:
Going away party for landline tonight, kickball teams, F3 olympics

Launch Party/Change

July 14, 2018 Detention

THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Money to Flag

SSH x 20 IC

Imperial Walkers x 20 IC

Michael Phelps OYO

THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:

DORAs on Soccer Field- 200 Merkins & 200 Squats
Mosey to the Boat Launch/Dock/Pier
7s from Dock to Playground- LBCs & Pull-Ups
Mosey to Splashpad- Proton-led Flutter Kicks x 25 IC, Pfeiffer-led Hello Dolly’s x 25 IC, Partner BBSU x 20
Mosey to Trail Running path- 11s- incline/decline Merkins (modified for time)
Mosey to basketball court- 5-10-15-20 Rounds of Burpees with cross court running between each set.
Partner run of loop x 1.5

MARY:
Abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).

Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.

F3 Knoxville experienced change today- new AO & it was a wonderful morning.

MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!

We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!

We prayed for Sliderule and his family and for Abacus’ Aunt.

ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.

Why are my shoulders Red?

July 7, 2018 Natty

THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Co Q with Herbie ( he did 1st 30 min)

Cherry Pickers x 10 IC
Tempo MKNS x 10 IC
SSH x 20 IC
LBAC x 10 IC (B)

THA-THANG:

B.O.M.B.S. P1 Runs and P2 does Ex’s until they complete

50 BRPS
100 OH Claps
150 MKNS
200 BBS
250 SQTS
Hand off to Natty- All grab their CMU’s
Mosey with CMU’s to 1st TN Bank lot
Sideways (B) rapid step over curb x 50 & FWD / BWD x 50 (all holding CMU)
Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
Fast Mosey to Norm’s Hill and Partner back up
1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters then alt
Attempted a fast Mosey back to AO with CMU (Abcess killed us)
MARY:
Bruce Lee’s x 10
Flutters x 20 IC
there was one more but I forgot what it was!

COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace. This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit

Getting our mileage on

July 6, 2018 Mayberry

THE SCENE: 70 clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Stretch OYO

THA-THANG:
Run

Run

Run some more

MARY:
Ain’t nobody got time for Mary. As Forest Gump says “we were runningggggg”

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This AO time is usually a light ruck themed AO, but since no one was listed on the Q I assumed most of the regular attenders (Frosty, Butters, Wallball) were out of town. I signed up to Q because I know some of the guys in attendance this morning are in the home stretch of completing the “Super Ocho” (or event to be named later) where they post at each of our Knoxville AOs. I didn’t want to leave them hanging if the normal crew was MIA. I think this is a great challenge to get out to every AO and see the options Knoxville has to offer.

My apologies to Butters and WallBall since I made them leave their backpacks in the car, but maybe next time they will sign up to Q…

ANNOUNCEMENTS:

This months AO vs AO challenge is distance. So log those miles. Also anyone can join at anytime.

Tank is leading a kickball tournament on 8-18-18

Truckin to the Pound is currently being planned for late summer early fall.

F3 Olympics are happening this fall most likely to coincide with our 3rd year anniversary. Stay tuned.

Tour of Alcoa

July 5, 2018 Raincheck

THE SCENE: Clear skies and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Shoulder – wring the towel x 10, partner up hands extended behind back partner pushes hands up for 10 count, scorpion burbees x 10, plank-toe touch-push up-hop feet to hands-plank x 10, hill-billy jacks x 10,

Sprint drills: burpee start and finish, exaggerated karoke, high knee slap till Q says go, game of Knock Out with 2 basketballs, when person is out holds reverse plank.

THA-THANG:

Mosey to Tornado football field, indian run with one CMU.

Crawl under person holding plank drills and plank indian line crawling under others.

Mosey back to AO for Mary, made sure that everyone ran 2 miles.

MARY:
Hold banana position for long count

Table top, touch hand to toe of extended leg up in air and alternate,

Big boys
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Love, Joy, Peace, Forbearance, Kindness, Goodness, Faithfulness
ANNOUNCEMENTS:
Bomb Shelter will reign supreme in July, as so in June.