F3 Knoxville

Monday Funday

The Scene

Beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s 

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice. 

100 Inch Worms

200 Heel Elevated Squats 

300 Little Mermaids (Did not get to these)

 

Mosey to the parking lot by Cedar Bluff and get 20 Little Mermaids in so we got a taste of the 300

 

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers and a 10 count pickle pounders before crossing and heading to the AO. (We did not get any honks)

 

BLIMPS in the FIA parking lot

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Matthew 27:22-44

 

If we downplay the sin in our lives then we are cheapening the grace God has given to us. 

MOLESKIN:

ANNOUNCEMENTS:

1000 Rep Bodyweight Workout

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
57 ℉ 100% 57 ℉ 3.9 mi/h E

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Tie Fighters each leg, 15 Grady Corns.

THA-THANG:

Mosey to walkway in front of church.

25 reps of each exercise.  4 times through. = 1000 reps.

Merkins push ups
Squats
Tricep dips
V-ups
Lunges, left leg
Shoulder taps
Lunges, right leg
Freddie Mercurys
Mountain climbers
Pickle Pointers

Mosey back to AO
MARY:
No time for Mary.  Sorry.
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

 

MOLESKIN:
For all the sick and suffering.  For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Marvelicious Thor’sDay

THE SCENE: 57 degrees, overcast, moderate gloominess
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:

10 Arm circles front, 10 back
10 Seal Claps
10 Winston Churchill’s
3 Standing Glute stretch
10 Monster Walks
20 SSH
20 Speed Skaters
Mosey to the coupon dispenser

THA-THANG:

Thor’s Mini-Mayhem
(Based on IPC 2021 Maryanne’s Mayhem with reduced time and reps)
Exercises are to be done in sets of 25 reps for 36 minutes
After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees.
After the 3 burpees, run back and continue with exercise.

Exercises
150 Curls
125 Squats
100 Overhead Press
100 Kettlebell Swings
50 Merkins
50 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees

If you finish all of the exercises, go back to the top and start over.

The burpees DO NOT count in your rep count.
650 reps is the total if you get through all of the exercises.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
5 HIMs crushing it
CIRCLE OF TRUST/BOM:
We thought about the Ultimate Avenge (not Thor).  Vengeance is mine says the Lord.  Which takes a bigger man – to get vengeance or to not seek vengeance?
MOLESKIN:
Always an honor to Q.  Always inspiring to workout with HIMs.  All will be excited to know that I’ve started time studies to make sure we get through the entire cycle (in the short time we have) at least once the next time I Q a Thor’s Day Heavy.  Because, wearing out every muscle group is half the FUN!!!

Wise men still seek Him

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem).  The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region.  Christ is still interrupting culture today as wise men continue to seek Him!  Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬

Spooky Tabata Skeletons

THE SCENE: Wet but no rain; a perfect 50’s kind of fall morning; a few puddles to play in (at your own volition)
WARM-O-RAMA:
SSH (IC) x 20; Frankenstein-in-place (OYO) x 10; Werewolves (OYO) x 10; Shoulder Smash = 4ct Seal, Overhead, BAC-F, and BAC-R without rest x 10 each; Michael Phelps
THA-THANG:

Mosey to lot by CMU pile; 11’s warmup between two parking spots; Merkins – Lunge to other side – Squats – Bear Crawl back

Grab a CMU and head to lower lot corner by chains for some Tabata-inspired pain loops; Perform selected exercise for 45 seconds, Run a lap, rest for 15 seconds, rinse and repeat; Exercises by round = 1) CMU Curls, 2) Modified Creapees on CMU or curb, 3) Frankenstein-in-place hold CMU like a Zombie, 4) Monkey Humpers, 5) Kraken Burpees, and 6) Mother Earth Merkins

Stash those CMU’s and fellowship mosey back to AO – talk to a HIM you don’t know as well, ask their hospital name, where they are from originally, and how many years in F3.

MARY:

Bloody Mary Circle of Fun: 10 of each – 4ct Box Cutters, Merkins, SSH (led by @pool boy), Howler Circle (Monkey Humpers for a bit), 4ct Hello Dollies

COUNT-OFF & NAME-O-RAMA
10 experienced HIMs

CIRCLE OF TRUST/BOM:
From Q Source:

“The Pursuit Of Proper Personal Alignment – A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it–return it to its upright position–before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica –the passengers that he is charged to bring safely to the far bank–will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.”

“I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but I will not be mastered by anything. 1 Corinthians 6:12

  • A man must Get Right before he can do anything else
  • An unfit man is a slave to his lack of self-control
  • To be able to help others, a man must first help himself

ANNOUNCEMENTS:
2nd F Coffeteria after workout at Dunkin (every Friday)