Archie – Page 29 – F3 Knoxville

A Snow Day @ JUCO

December 17, 2019 Mermaid

THE SCENE: High 20’s and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Motivator starting from 7
The Ole Miss Piss in honor of Lane Kiffin rejoining the SEC

THA-THANG:

Mosey to wall
Indian run Squats on Wall
Take CMU to Freshman hill
21’s Merkins @ top, squats at the bottom
Repeat until I call time around 6:05-6:07
	25 Calf Raises with CMU
	20 Curls with CMU
	15 Tri Ext with CMU
	10 BBS with CMU
	5 American Hammers with CMU
BTW @ wall hold for 1:00 min
Mosey to AO

We made it down to 7 on the 21’s, the snowy steep hill slowed us down and really made us pay attention to our footing. Altar boy, however, was the human snowboard and flew down the hill repeatedly.
MARY:

Doomsday Clock (til we finish)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 12:9-16
If Jesus can go to Church when the Pharisees set him up to break laws, we can follow his example in the face of issues we may have with doctrine.
MOLESKIN:
Trolley’s work stress.
ANNOUNCEMENTS:
no announcements

Typical Easy Five

December 11, 2019 Archie

THE SCENE: 50F Clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Mustard, Cosmo, QIC-Archie

2.0 Black Friday Event

November 29, 2019 FullHouse

The Scene:
- Overcast 50 degrees..perfect day for a workout at The Burbs!
Welcome/Disclaimer:
- Archie/Cheddar claimed they are not professionals, however we aren’t convinced..
Warm-a-rama
- Archie/Cheddar led the warm up.
  - Cheddar sensed we were all a little sluggish from all the turkey, so it went like this:
    - Bur-pees
    - Squats
    - Merkins
    - Up Hil Leap Frog
Tha-Thang-FullHouse took over and led the way:
- Indian Run to the bridge. We frog jumped across the bridge and indian ran through the park to frog jump across the next bridge.
- It was a free for all to the base of the hill…
- Relay race up the hill with 2.0’s vs 1.0’s. Each partner runs twice!
  - 2.0’s grouped in 4’s while the dad’s were in 2’s
  - Dads handicapped with the Bernie
  - The 2.0’s were victorious!
- Mosey on over to the Tennis Court
  - Partnered up and started at the practice wall.
  - One partner does a wall sit while the other partner bear crawled to the tennis net.
  - Repeat with Crab Walk
- Regrouped at AO and headed to the open field with a Kickball
  - we played capture the ball. The Q punts the ball as far as they can..the PAX pursues. First to the ball gets to kick it next.
  - Each time we got the ball the 2.0 said their name and something they are thankful for.
  - Each 2.0 can only recover the ball once–allows everyone a chance.
- Mosey back to AO-basketball court for some ~~Suicides~~ Wind sprints or Ladders
Mary:
- Flutter Kicks
- Box Cutter
- LBCs
- Planks
- We finished up with a version of ring of fire. The kickball was passed around the circle. If you have the ball you do a burpee while the rest of the PAX follows the Q’s lead
  - FIrst Round was:
    - FLutter Kicks
    - Freddy Mercuries
    - LBC’s
    - Repeat
  - Second Round
    - Plank-left-center-right repeat until done.
Name-O-Rama
- 18-(6-1.0s & 12-2.0s)
- 2 FNK-s got names. We had T-rex(kick-flip) and Copperfield (erector)
COT
- 1 Timothy 4:4-5
- We talked about being thankful and specifically prayerfully thankful for all that god has created..
Moleskin
- Look out for a new location and a 2.0 workout soon!a

90 second AMRAPS x22

November 28, 2019 Mandolin

THE SCENE: slightly warm with heavy rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x tempo squats

10 x moroccan night clubs

THA-THANG:

each PAX received an exercise card upon arrival. a quick count-off after name o-Rama With Q as #1. in order, each PAX called out their exercise case resulting in a random mix of exercises performed for as many reps as possible in 90 seconds with a 30-second breather in between. the deck of cards included a random mix of exercises from the Lexicon that included exercises such as Pickle Pounders, Squats, Mercans, Little Baby Arm Circles, Freddie Mercury’s, Alphabet on 6, Flutter kicks, Bear Crawls in a circle, Planks, Mountain Climbers, Big Boy Situps, etc.. (Note: Pax made a quick mosey to the adjacent covered carport to get some cover from the heavy rain thanks to Trolley)18 various exercises were performed in approximately 42 minutes.

MARY:
None – Out of 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:
on this Thanksgiving eve, we can all find many things to be thankful for, many of them simply because of the country were fortunate enough to be born in. From our health to the food we will be blessed with this Thanksgiving to the Men we surround ourselves with in F3 and so on. Ultimately, being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others (coveting thy neighbor) and striving to acquire more and more material objects.

“Ephesians 5:20 New International Version (NIV)
20 always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
MOLESKIN:
Apologies to those 3 prayer requests that were mentioned. My short term memory loss strikes again.
ANNOUNCEMENTS:
a 2nd order is being gathered for Brolympics shirts. Also, See Mayberry with donations for the TN Veterans Home.

Easy Five

November 27, 2019 Archie

THE SCENE: 35F Clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Frosty, FNG- Poyo, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan leading up to the Knoxville Marathon. We will be using workouts from that plan in weeks to come and will need to start early to fit it all in. Stay tuned to GroupMe for that updated start time.