F3 Knoxville

Tag: Blindside

Average Joe’s Worked on Being HIMs

THE SCENE: It started to get cold today, but no rain.
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
Some SSHs, Gradycorns, Tempo Squats, Rockettes, Cherry Pickers.
THA-THANG:
DODGEBALL!!!
Normal Dodgeball rules apply. Also since we don’t want to miss out on any 1st F, Additional Rules are below:
1. PAX is only allowed to hold the ball for a 5 Mississippi count. If caught for failure to release, offending PAX must complete 3 burpees on the backline and other team receives point
2. Every throw requires the throwing individual PAX to run to the backline, complete 1 burpee
3. If hit, PAX must run to backline, do 3 burpees
4. Scoring: Scoring team must mark the point on the whiteboard each time. Any player can add their point for the team. You are a live player and can get hit.
5. Whiteboard is on sideline, middle of court, against fence
6. Play each round to 5, winning team gets SSHs until losers are done with 10 burpees
7. Every 5 minutes an exercise is introduced for whole PAX. Q’s choice. Once completed, play is resumed.

This turned into a lot of running and burpees, and SSHs, and upright pickle pounders, and monkey humpers.

MARY:

COUNT-OFF & NAME-O-RAMA 11 strong! No FNGs

CIRCLE OF TRUST/BOM:
Grace.
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7/23 for F3 Smokies Launch. Blindside is a Weasel Shaker. Just don’t get caught in public. Or is that the point?

It Was Paul’s Fault

THE SCENE: WE FINALLY SAW THE DADGUM MOON.
F3 WELCOME & DISCLAIMER Administered accordingly
WARM-O-RAMA:
SSH,Tempo Squats,Cherry Pickers, Gradycorns
THA-THANG:

Look: Y’all don’t realize that it was all Paul and Linda that broke up The Beatles. Yoko is wildly misunderstood and one of the greatest artists of the 20th Century. She gifted us some amazing songs and shared her husband’s (can’t remember his name) musical gifts with the world. You should all be thankful for her that he was able to continue on after Paul stole the band away and broke it up.

We had some Tabata at the Splash Pad benches to some Jingle Rock n’ Roll. 20 seconds of work, 10 seconds of rest, do it 8x then rest for a minute.

  • Dips
  • Step Ups
  • CDDs
  • Run from the splash pad, to the bath house, around stonehedge, then back to splashpad
  • Imperial Walkers
  • Merkins
  • Lunges

Mosey to the bath house for 50 second wall sits, then watch YHC fall flat on his keister.
Mosey to Flagpole for a 30 sec plank.
Fellowship(TM) Mosey to the #shovelflag. Will request to start implementing Friendship Mosey in the future. Ask Blindside what that is.
MARY:
Nada.
COUNT-OFF & NAME-O-RAMA
11 PAX, No FnGs
CIRCLE OF TRUST/BOM:
Get your rest you animals. We can only be our best when we’re feeling our best.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Climbing The Equalizer Leg Ladder

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC

THA-THANG:

Mosey to home base. ascending Ladder.  Do 1 station, run back to start, do 2 stations, run back to start, etc. 10 reps of everything.

  1. SSH
  2. Squats
  3. Lunges
  4. Single Leg Bridge
  5. Calf Raises
  6. Squat Jumps
  7. Broad Jumps
  8. Monkey Humpers
  9. Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The revenge of the dragon

THE SCENE: mid-30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Windmill x10; High knees and butt-kickers across the parking lot.

THA-THANG:
Mosey to bathhouse for some 7’s

  • pull-ups at the bathhouse
  • v-ups at the bottom of the ramp.

Top Parking lot for a DORA

  • 100 HR merkins
  • 200 big boys
  • 300 squats

Finished with the dreaded Welsh Dragon. Well, we didn’t finish… the dragon finished us.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 11:9Rejoice, O young man, in your youth, and let your heart cheer you in the days of youryouth. rWalk in the ways of your heart and sthe sight of your eyes. But know that for allthese things tGod will bring you into judgment.