F3 Knoxville

Tag: Bookman

New Cameos Daily

AO: the-equalizer
Q: Bookman
PAX: Bookman, Stripped, Ribbed, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 5
WARMUP: mosey’d to flagpole, did some lbacs, rockettes, twisties, and SSHs

THE THANG:
Lap full effort, 20 merkins, 30 squats, 20 mountain climbers. Repeat once

2 laps, half effort, 30 sec plank, 15 lunges each leg, 10 burpees

200m sprint, slowsy to flagpole, 50 SSHs, 30 dips, 40 squats

200m sprint, 10 merkins, 15 bbs, 15 iron mikes

MARY: stretching it out

ANNOUNCEMENTS:

Coffeteria 12/23/24
Cofeeteria/bourbonteria 12/27/24
Service Opportunities- check Slack channel
F3 Smokies convergence 1/4/25
Triple hot toddy Q 1/11/25
Emergency contact sheet to be attached to AO channel shortly- voluntary

F3 in the Nude this coming summer

Gaetz and Snookie have Cameos if you’re looking for a good, quirky Christmas gift for a loved one.

COT: make sure to rest your mind, body, and spirit

Weather App Letdown Tabata

AO: the-equalizer
Q: Cheney
PAX: Ribbed, Stripped, Cheney, Snowbird, Bookman, Smithers
FNGs: None
COUNT: 6
WARMUP: Tempo Merkins, Grady Corns, SSH

THE THANG: Tabata

Calf raises
Merkins
Squats
Plank Jacks
Reverse Lunges
Shoulder Presses
Step ups

MARY: Stretching with Cheney

ANNOUNCEMENTS: F3 Smokies convergence

COT: It’s a stressful time of year, prioritize so you don’t get overwhelmed

MBA Workout

AO: the-equalizer
Q: Ribbed
PAX: Stripped, Cheney, Bookman, Headgear, mouthwash (Mike)
FNGs: None
COUNT: 6
Warm-Up (5 minutes)
– SSH (Side Straddle Hops) – 25 IC
– Imperial Walkers – 20 IC
– Merkins – 15 IC
– Tempo Squats – 15 IC

The Workout: MBA Circuit
(Mind, Body, and Attitude)
3 Rounds – 10 minutes total
1. Mind:
– Bear Crawl to designated point (~10 yards), then Crawl Bear back.
– Plank Hold for 30 seconds – focus on controlling breathing.
– (Engages discipline and focus to build resilience.)
1. Body:
– 20 Merkins (modify as needed).
– 15 Burpees (fast-paced for endurance).
– (Pushes physical limits—train strength and stamina.)
1. Attitude:
– Run a lap (~50 yards) and back – twice.
– 20 Jump Squats (power through the burn).
– (Challenges mental grit to keep pushing through fatigue.)

SEVEN’s
BBS at the Pavilion and 1 Pull up at the Bathhouse

100 BBS or 200 LBC’s

Imperial Walkers 31

1 minute of stretching.

BOM

“Whatever you do, work heartily, as for the Lord and not for men.” – Colossians 3:23

“Men, in everything we do—whether it’s crushing a workout, leading at home, or serving in our communities—let’s give it our all. God calls us to strive for excellence, not for recognition, but to honor Him with our efforts. The grit we show here in the gloom strengthens not just our bodies but our spirit and leadership. Let’s carry this mindset forward today—work heartily, lead boldly, and lift one another up!”

Imposter Indiana

AO: asylum-daybreak
Q: Bookman
PAX: Lilydipper, Choir Boy, Crawdad (Robbi Dickens), Drum Major, lebowski, Pac-man, Pele (Jon Lindberg), Pusher, Snitch (Cory Beilharz ), Waffle House (Brady Greene), Patty Melt (Parker Greene), Kentucky, Matlock (Bill Maddox), Honeydew, Bookman
FNGs: None
COUNT: 15
WARMUP:
SSHs, Tempo Squats, LBACs

THE THANG:

DORA
100 WW3 sit-ups
150 RDLs
200 Offset Merkins
250 Goblet Squats
300 Curls
350 CMU High Knees

10 second rest, then mosey to view the BSIA, stretch , then Imperial Walkers

Fellowship Mosey then Mosey back to start

MARY:

Stretching, Tempo Merkins, LBCs

ANNOUNCEMENTS: Praise for Snitch’s New Store!

COT: Why F3 is important and why it’s important to reach out to Kotters and guys in need.

Around the World

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Ice Cold, Ribbed, Stripped, mouthwash (Mike), Madoff, Bookman, Cheney
FNGs: None
COUNT: 8
WARMUP: SSH, Rockettes, LBACs, Cherry Pickers – Yeah, I’m vanilla

THE THANG:
6 stations around the world on both halves of the bball court. 6 M.O.T. to get to stations

Stations with CMUs:
Bent Over Rows, Blockees, American Hammers, Curls, Chest Presses, Squats

M.O.T.
Bear Crawl, Crawl Bear, Super Marios, Crab Walk Forward, Crab Walk Backward, Fellowship Mosey

–> Crab Walks turned to Lunges

Cold felt invigorating, still sore from Wedensday, good laughs

MARY: Each PAX got to choose 1 round. Finished up with Stargazers as Q had to grab the word from his vehicle.

ANNOUNCEMENTS: F3 RoCo Convergence in Dec

COT:

Marcus Aurelius -> Meditations, Translation by Gregory Hays

Book 7 Verse 22:

“To feel affection for people even when they make mistakes is uniquely human. You can do it, if you simple recognize: that they’re human too, that they act out of ignorance, against their will, and that you’ll both be dead before long. And, above all, that they haven’t really hurt you. They haven’t diminished your ability to choose.”