F3 Knoxville

Tag: Aladdin

don’t waist time

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
N/A – Didn’t waist time
THA-THANG:
Mosey to the parking lot next to the tennis court and circle up

  • 10 4x
    • tempo squats
    • merkins
    • v ups
  • Mosey to the Top Hat and circle up
    • repeat
  • Mosey to Stone hedge
    • Repeat
  • Mosey to flag pole
    • Repeat
  • Mosey to the Tennis courts strait across the field.
    • Suicides
    • 10 count
    • bernie sanders there and back
    • 10 count LBS
  • Repeat the cycle and locations but new exercise.
    • 10x LBC
    • 10x squats
    • 10x should taps
  • Mosey to circle court
    • Repeat
  • Mosey to Top Hat
    • Repeat
  • Mosey to Stone Hedge
    • Repeat
  • Mosey back to flag
    • Repeat
  • Mosey across the field to tennis court
    • suicides’
    • berries sanders there and back.
    • monkey humpers 10x.

MARY:
some of this that, Hello Dollies, spider man pushups-Tweet-ee was mentioned.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ask everyone to forgive me for wasting their time.

Page 70 of Freed to lead reminded me that “There is no stretching in an F3 Workout….when the clock strikes go, the Q moves out, even if there are still cars coming into the lot….We do this (start on time) because we are men and leaders, and, for us, time is important.”

Let’s not waist time.

Speaking about the first F of F3 part 1

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Tanks at the Gun Show

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

  • Pull-ups and merkins at the bathhouse
  • Jack Webbs and merkins at the splash pad
  • 7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
  • 21s, Rows, Overhead Presses at the rockpile
  • Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.

Is that you, Hans?

THE SCENE: Breezy & fantastic, like Ribbed.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Abe Vigodas IC
  • Rockettes IC | Cherry Pickers IC
  • SSH IC | Maybe some other stuff

THA-THANG:

Three circuits, each done three times (20/10/5)—we didn’t make it all the way through. Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers to wait for Six

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat
  • SSH 

Circuit 3

  • Merks
  • Dry Docks
  • Dips
  • Shoulder Taps

And we finished with a Fellowship Mosey (TM) by the playground to see what our overnight guest could possibly be looking for with a flashlight in the wee hours… It’s always a special treat when you meet your buddies in a dark park—in what most people consider the middle of the night—wearing sleeveless tees, mechanic’s gloves, & compression socks and somehow still aren’t the weirdest people there.

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across (Figure 4)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Today is a new day.

ANNOUNCEMENTS: Get on the calendar 

PRAYER

Sevens and Prayer

THE SCENE: 71 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

5 Tennessee rocking chair

some of these some of those
THA-THANG:
mosey to the hovel next to the tennis court and look for trash

  • sevens with dips and merkins
    • run around to the opposite side of the tennis courts to do merkins.
  • mosey to the flag pole
  • Sevens with step ups an BBS
    • Run to the playground to do the BBS
  • Mosey to the outhouse
  • Sevens with pull ups and squats
    • Run to the bottom of the the bearmuda triangle to do Squats
  • Mosey to the splash pad
  • Seven’s with dirkins and plank jacks
    • Run to Stonehenge to do plank jacks
  • Then on the way back down for every piece of garbage found we had to do one less burpee at each location.
  • burpees done
    • 4 at Splash pad
    • 5 at Bathhouse
    • 1 at Flag pole
    • 5 at Tennis courts

MARY:
no time

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:
Pray remember to pray at all times.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout tomorrow at 7am.

Seated at the right hand of the Father

THE SCENE: 72 and no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

10 Tennessee rocking chair

5 Cherry pickers

THA-THANG:
mosey over to the pee rock pile. Grab a rock, either one large rock or to small rocks

  • 25 count of everything. Two locations bottom of the hill and top of the hill
    • curls
    • OHP
  • run up to the top of the hill
    • squats
    • squat thrust
  • drop the rock and go back and grab a new rock and start again.
  • after halfway through we start taking back the pile
  • bottom of the hill
    • SSH
    • Iron Mikes
  • Top of the hill
    • rows
    • butterfly rows

MARY:
ran over 1 minutes
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:
Hebrew 1:1-4

Christ so completely finished the work of dyeing for our sins he is seated a the right hand of the father. Not standing and pleading for our forgiveness but seating next to God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.