F3 Knoxville

Tag: Aladdin

Slap your wife’s ass

THE SCENE: Perfect F3 wearher
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Cherry pickers @ Dog# speed
  • Imperial walkers

THA-THANG:

Mosey to the base of Matterhorn

20 of each at the bottom

  • LBC
  • Rev crunch
  • Heels to heaven
  • Dead bug
  • BBS with twist

Mosey to pull up bars

  • 5 pull ups
  • 20 merkins

Rinse and repeat

At completion mosey back to the AO
MARY:
Hello Dollys
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As the title says, go home and smack your wife’s ass. While this may also get you a smack in the face, the point is to make your wife know you still want her. I don’t know your wife’s love language, I know my wife’s isn’t to be smacked on her ass.  But we as men fall into a cycle of work, parenting, rest, do it again. A lot of marriages end up as cohabitation, coparenting, roommate type relationships, and that’s not what God wants for us. He wants us to have a passion for our wife’s. He wants us to love them, desire them, and want them intimately. We all had to work to win the women we married, so go home and remind them of that, remind them that you still desire them and love them.

If you do chose to randomly go home and smack your wife’s ass, let us know how that worked out. You never know unless you try.
MOLESKIN:

We seem to be missing a lot of brothers at the Dog# lately. I know we’re all busy and have a ton of other things going on, but let’s get back in the gloom. Also shout out to Cowboy who was downrange from Nashville

ANNOUNCEMENTS:
Prayers for daughters going through some medical issues and other struggles. Prayers for girl dads as we raise these young women to hopefully see what love and marriage looks like. PS they watch how we treat our wives.   Prayers for our PAC who were MIA.

Equalizer Fun Run for Tennis Ball Safety

THE SCENE: Colder than the thermometer would have you believe. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Rockettes IC
  • Windmills IC | Grady Corns IC
  • Cherry Pickers IC

THA-THANG:

We took a trip around the track today. Stations included:

  • Incline Merks at Picnic Table
  • Box Cutters at the Stinky Corner
  • Step-Ups at Flag Circle
  • Big Boys at the Playground
  • CDD at the Soccer Entrance
  • Squats at the Tennis Tree
  • Imperial Walkers at the Tennis Court

Start with 20 reps. On each subsequent lap, we decrease rep count by 5. Head back up the ladder.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Leaders who own their mistakes make fewer mistakes. -C. Nieuwhof

MOLESKIN: Great group of HIMs today. Good mumblechatter.

ANNOUNCEMENTS: April 15. Passing the flag. Be there.

Fooled Again

THE SCENE: Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Rockettes, Grady Corns
THA-THANG:

Bermuda Triangle

  • 20 BBS, bear crawl up, 20 VUps, crawl bear down, 20 imperial walkers, mosey back to the start
  • Two more rounds, halving the reps each time
  • 20 Squats, lunge up, 20 GA cheerleaders (in School Zone’s honor), lunge down, 20 burpees (a real crowd pleaser)
  • A round of 10
  • Mosey to splash pad for elevens: 10 step-ups or box jumps at the pad, 1 pull-up at the bathhouse, etc.
  • Fellowship Mosey™️ to the AO

MARY:
Cherry pickers
COUNT-OFF & NAME-O-RAMA
13 HIMs. Great crew. Great morning.
CIRCLE OF TRUST/BOM:

Thankfulness.

MOLESKIN:
Normally our fellow park goers appear more interested in misdemeanor possession than grand larceny, but many PAX returned to find their keys missing. We will not comment further as the investigation is ongoing.
ANNOUNCEMENTS:
April 15 — Show up for a great day to celebrate The Equalizer ⚖️  and the passing of the flag to Ribbed, a true HIM.

Monday @ The Equalizer: 3-21-22

THE SCENE: Chilly but not freezing
F3 WELCOME & DISCLAIMER: indeed
WARM-O-RAMA:
Feet apart – stretch to the middle, then right, then left.  Grady Corn IC x 5.  Imperial Walker IC x 5.  Tempo Merkin IC x 5.  Down Dog 20 count.  Neck Rolls x 5 each way.  Tempo Squat IC x 5.  Mosey to the Smokehouse, grab a CMU, and position yourself on the baseline of the bball court.
THA-THANG:
Ab Circuit – 30 seconds of work; 15 seconds of rest; 4 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury (slow Fred –> foot goes all the way back to the ground between reps for full range of motion through the hip flexor and lower abs)

4 – Dead Bug a.k.a “X-Factors”

CMU Circuit – 20 seconds of work; 10 seconds of rest; 6 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Curls

2 – Goblet Squat

3 – Overhead Press

4 – Split Squat 3/3 (weighted with back foot on the ground, or un-weighted ‘Bulgarian’ with rear foot on a CMU standing vertical)

5 – Hip to Halo (CMU goes from one hip, across the chest to the opposite shoulder, around the head, and down to the other hip.  Next rep is in reverse of that)

6 – ‘Kettlebell’ swings

MARY:

Held plank for a short time
COUNT-OFF & NAME-O-RAMA
11 present and accounted for
CIRCLE OF TRUST/BOM:
Don’t take for granted that Christ has called you to follow him.  Think of how powerful of a moment it must have been when Matthew sat down to recount the time that Christ called him, and stood up for him against the haters (Pharisees).
MOLESKIN:
Matthew 9:9-13 and Hosea 6:6
ANNOUNCEMENTS:
The Equalizer shovel-flag will be handed off on [Good] Friday April 15th.  Brother Ribbed will be taking over as AOQ, so you’ll want to be there!

2.0 workout at the Equalizer

THE SCENE: 49 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

10 toe touches

5 Cherry pickers

THA-THANG:
Insert information about the workout.

  • Mosey over to the tennis court
  • 4 corners descending at each corner as you run in-between from 20, 15, 10 , 5
    • SSH
    • squats
    • hand release merkins (modified to 5,4,3,2,1)
  • Mosey to the field for some kick ball
    • kids verse Dad
      • for each out the kids have to do 10 SSH
      • For each point dads have to do 5 Burpee’s
    • after a bunch of points and outs we mosey back to the Tennis courts
  • 4 corners descending at each corner as you run in-between from 20, 15, 10 , 5
    • SSH
    • squats (backwards walk between corners)
    • hand release merkins (modified to 5,4,3,2,1)
  • Mosey to the field for the second half of kick ball
    • kids verse Dad
      • for each out the kids have to do 10 SSH
      • For each point dads have to do 5 Burpee’s
    • after a bunch of points and outs we mosey back to the Tennis courts
  • Moving to the AO

MARY:
None

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:
For God so loved the world,[a] that he gave his only Son, that whoever believes in him should not perish but have eternal life.MOLESKIN: