F3 Knoxville

Tag: Bookman

Highest of the Highs

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle… 

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10 

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines 

2 Rounds of: 

  • 50 Merkins 
  • 100 BBS 
  • 150 Squats 

2 Rounds of:

  • 50 Shoulder Taps 
  • 100 Tow Taps 
  • 150 Mountain Climbers 

Mosey to Rock Pile: 

3 Rounds of: 

  • 21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
  • 10 Box Jumps → at Stonehenge 
  • 5 pull-ups → at Bathhouse 

2 Rounds of: 

  • 7 OHPress, 7 Tris, 7 Row → at Rockpile
  • Run up Bathhouse Ramp 
  • 10 Imperial Squat Walkers → at Bathhouse 

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15) 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them. 

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

don’t waist time

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
N/A – Didn’t waist time
THA-THANG:
Mosey to the parking lot next to the tennis court and circle up

  • 10 4x
    • tempo squats
    • merkins
    • v ups
  • Mosey to the Top Hat and circle up
    • repeat
  • Mosey to Stone hedge
    • Repeat
  • Mosey to flag pole
    • Repeat
  • Mosey to the Tennis courts strait across the field.
    • Suicides
    • 10 count
    • bernie sanders there and back
    • 10 count LBS
  • Repeat the cycle and locations but new exercise.
    • 10x LBC
    • 10x squats
    • 10x should taps
  • Mosey to circle court
    • Repeat
  • Mosey to Top Hat
    • Repeat
  • Mosey to Stone Hedge
    • Repeat
  • Mosey back to flag
    • Repeat
  • Mosey across the field to tennis court
    • suicides’
    • berries sanders there and back.
    • monkey humpers 10x.

MARY:
some of this that, Hello Dollies, spider man pushups-Tweet-ee was mentioned.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ask everyone to forgive me for wasting their time.

Page 70 of Freed to lead reminded me that “There is no stretching in an F3 Workout….when the clock strikes go, the Q moves out, even if there are still cars coming into the lot….We do this (start on time) because we are men and leaders, and, for us, time is important.”

Let’s not waist time.

Speaking about the first F of F3 part 1

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

Is that you, Hans?

THE SCENE: Breezy & fantastic, like Ribbed.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Abe Vigodas IC
  • Rockettes IC | Cherry Pickers IC
  • SSH IC | Maybe some other stuff

THA-THANG:

Three circuits, each done three times (20/10/5)—we didn’t make it all the way through. Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers to wait for Six

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat
  • SSH 

Circuit 3

  • Merks
  • Dry Docks
  • Dips
  • Shoulder Taps

And we finished with a Fellowship Mosey (TM) by the playground to see what our overnight guest could possibly be looking for with a flashlight in the wee hours… It’s always a special treat when you meet your buddies in a dark park—in what most people consider the middle of the night—wearing sleeveless tees, mechanic’s gloves, & compression socks and somehow still aren’t the weirdest people there.

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across (Figure 4)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Today is a new day.

ANNOUNCEMENTS: Get on the calendar 

PRAYER

Sevens and Prayer

THE SCENE: 71 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

5 Tennessee rocking chair

some of these some of those
THA-THANG:
mosey to the hovel next to the tennis court and look for trash

  • sevens with dips and merkins
    • run around to the opposite side of the tennis courts to do merkins.
  • mosey to the flag pole
  • Sevens with step ups an BBS
    • Run to the playground to do the BBS
  • Mosey to the outhouse
  • Sevens with pull ups and squats
    • Run to the bottom of the the bearmuda triangle to do Squats
  • Mosey to the splash pad
  • Seven’s with dirkins and plank jacks
    • Run to Stonehenge to do plank jacks
  • Then on the way back down for every piece of garbage found we had to do one less burpee at each location.
  • burpees done
    • 4 at Splash pad
    • 5 at Bathhouse
    • 1 at Flag pole
    • 5 at Tennis courts

MARY:
no 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:
Pray remember to pray at all times.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout tomorrow at 7am.

Just Another Merkin Monday

THE SCENE: 70’s, Cloudy, Just a Little Breeze, Mayflys, Bats, Shooting Stars (Moths)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
10 rockettes
5 cherry pickers
5 TN rocking chairs
Lil this, lil that
THA-THANG:
Mosey to the Flagpole

Home Run Derby – Partner Up (4 rounds)

First two rounds around the lap

1st Base, playground corner: 5 Merkins

2nd Base, tennis courts: 10 Wide Merkins

3rd Base, stinky corner: 15 Derkins

While partner is running, other at the flag pole:

20 LBCs

10 Dips

10 Squats

10 Hello Dollys

Next 2 rounds increased each exercise to:

1st Base, playground corner: 10 Merkins

2nd Base, tennis courts: 15 Wide Merkins

3rd Base, stinky corner: 20 Derkins

25 LBCs

15 Dips

15 Squats

15 Hello Dollys

Mosey to the playground

7s: 1 pull up, 6 merkins, 2 pull ups, 5 merkins, etc…
MARY:
Ring of Fire- 2 rounds, stretching
COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs
CIRCLE OF TRUST/BOM:
“I will hasten and not delay to obey your commands.” Psalm 119:60

“Obedience is faith put into practice.  Without action, James 2 reminds us that our faith is not real.  So without arguing, let’s quickly obey, even when we don’t fully understand why because we’ve seen God’s love demonstrated to us in Jesus, and we’ve seen the protection that His will has for us when we obey Him.”

Trust in God on any adventure!

MOLESKIN:
Safe travels to all those who are journeying.  Good luck to Blindside on his dissertation defense!
ANNOUNCEMENTS:
F3 Workday @7am Cerebral Palsy Center 8/6/22 Saturday

2.0 Workout led by Ribbed at The Equalizer this Saturday, 7/30 at 7am