F3 Knoxville

Tag: Biohazard

JELLYBODY TOTEMPOLE

THE SCENE:  Reeeeaaaaaallll Niiiice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, OH Claps, Tempo Merkins, Box Cutters, Tempo Squats
THA-THANG:
Jelly Legs: Hold Al Gore 30 sec, 30 Squats, Run, Repeat. Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

Jelly Arms: Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat. Same – 20 sec, 20 Merkins, Run, Repeat.

Totem Pole:  Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.


MARY:
100 Calve Raises
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
These workouts are often challenging and hard to get thru.  Often, we dig deep and use each other to push thru. Do the same in your spiritual walk. We face challenges, temptations daily.  When those times come, do what we do out here.
MOLESKIN:
N/A

ANNOUNCEMENTS: Convergence

Don’t be confused

THE SCENE: Clear 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds

  • 10 Lunge EL
  • 10 Flutters (4ct)
  • 10 Squats

THA-THANG:

3 Rounds adding 5 reps each round:

  • 5 merkin (10, 15)
  • 10 Flutters (4ct) (15, 20)
  • 15 merkin (20, 25)
  • 20 Flutters (4ct) (25, 30)

3 Rounds:

  • 25 Mtn Climbers
  • 25 Burpee
  • 50 meter sprint

5 Rounds:

  • 30 Burpee
  • 30 meter lunge
  • 30 merkin
  • 30 squat

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Habakkuk 1 and 2. We have a lot of questions about the murder, anger, strife, etc, etc, going on around us. These questions have been brought before God by previous generations. God is at work. He hears our cries, He sees the murder and injustice. He is not sitting idly by watching. Trust Him. Be bold and bring your questions before Him (humbly).
MOLESKIN:

ANNOUNCEMENTS:
Convergence Saturday August 10 7a-8a at Big Ball (Worlds Fair) then head to Redeemer Church for Third F.

Slot Cars (The Grateful Grid)

THE SCENE: 73 very nice.
F3 WELCOME & DISCLAIMER ( I got the order right!)

WARM-O-RAMA:

20 SSH, High Knees + Burpee + toe-tap-shuffle, Cherry Pickers, Plank Destroyers, Donkey Kicks, Crabets, Clap Merkins, Freddy Mercuries, Mtn parkers, Peter Parkers, Squat Walkers, Iron Mikes.

THA-THANG: 

Welcome to the Grid! A 10×10 square parking lot with over a 100 stalls in it.  We did one exercise per stall in a snaking fashion in teams of two.  The 10 rows of exercise were:

  1. Plank Destroyers
  2. Crabets
  3. Freddy Mercuries
  4. Mountain Parkers
  5. Peter Parkers
  6. Squat Walkers
  7. Donkey Kicks
  8. Iron Mikes
  9. Burpees
  10. Clap Merkins

The exercises stayed the same for each column and only changed when you completed a row.  The distance between columns were determined by the painted lines of the parking stalls.  We did one rep per stall.

So we did 10 reps of each exercise, but each rep was separated by about 30 feet.  So we got up and got down at least 100 times in addition to the exercises.

We started off in teams of two (the slot car drivers) and launched successive teams as the previous team reached the next column of stalls.  It spread out nicely but we were all close enough to encourage one another on the passes or the different directions.  The “slots” were the rows of stalls we tried to stay in.

We finished one round then started on the next round. In round two, instead of moseying from stall to stall we burnied down and bear crawled back.  Almost finished the crabets and then called time.

MARY:
Freddy Mercuries
COUNT-OFF & NAME-O-RAMA
Welcome FNG Pool Boy!

CIRCLE OF TRUST/BOM:
This F3 stuff is the best thing ! Feeling so grateful for it. It’s the best part of my day.  Creative, challenging, always different, always free.  Rain or shine.  Always encouraging.  Great testimonies and BOM’s.  We be sittin’ on GOLD fellas!  I hope where ever I go I can always find an F3 PAX to workout with!

MOLESKIN:
Booster has an announcement about an announcement… but that’s all we heard.  🙂

ANNOUNCEMENTS:
Again welcome FNG ==> Pool Boy!

I like to crawl.

THE SCENE: Beautiful!!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats

Moroccan night club

manly arm rotations up and down

tempo merkins

SSH

Man-Makers
THA-THANG:
Partner up!!

Sets of 100 merkins collective count

bear crawl

100 arm taps

bear crawl

100 Catalina wine mixers

bear crawl

100 squats

beae crawl

100 lunges

bear crawl

 

mosey to the sophomore

bear crawl to the top, 10 flutter kicks

cralw bear down, 10 hello dollys

mosey back to the large lot

go bakerds’ through the routine oyo sets of 20

 

MARY

5 Apollo creeds each arm

leg drops ( no idea exercon )

COUNT-OFF & NAME-O-RAMA

17 HIMS!!!

CIRCLE OF TRUST/BOM:
Never take a moment of life for granted

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

30sec HiTech

THE SCENE: Clear, 60°F, Feels like 60°F, Humidity 91%, Wind 1mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squat 15x IC
  • Little of this, Little of that
  • Tempo Merkins 10x IC

THA-THANG:

  • Mosey around the parking lot at the whim of the Q
  • Timed Exercises 30 sec on, 30 sec off 3 Rounds, 1 min rest between rounds
    • Seal Jacks (SSH with arms going to front instead of above)
    • Merkins
    • Lunges
    • Hip Raises (kick legs to sky)
    • SSH
    • Superman
    • Mountain Climbers
    • Close Squats
    • Plank
    • Burpees
  • Mosey around the parking lot until Q leads back to AO

MARY:

  • Flutter Kicks 20x IC
  • Hello Dollies 20x IC
  • Captian Thor 5x BBS to 20x Hammers
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership – As men in our communities, we need to look for the opportunities to step up into leadership positions and not have the expectation that someone else will do it. We also need to seek out those opportunities for us to become mentors to those men not as far along the path as we are and to seek out mentors for ourselves. Everyone of us need to be sharpening the men following us and in turn getting sharpened.

MOLESKIN:

ANNOUNCEMENTS: