F3 Knoxville

Tag: Bowflex

Touching Dwayne and doin laps

THE SCENE: BEAUTIFUL. PERFECT.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some side straddle Hops because it is mandatory at every F3 work out, we did some push-ups we did some Rockettes, and we did some cherry pickers for the old men including me.
THA-THANG:
X marks the spot (for not necessarily pain stations but slightly uncomfortable stations that some people may not find that uncomfortable, but some people might so we’re going to call them not necessarily pain stations.)

at every exit along the loop you do the following exercises adding one quantity at each X. Start with Merkins and do one on first X 2 on second X etc. Total of 10 Xs. at X 5 run up hill to touch Dwayne (The Rock) and back down to continue loop. Change exercise each lap. They are:

  • Merkins
  • Squat jumps
  • Shoulder tap Merkins
  • Lunges per leg
  • Arm raise Merkins

MARY:
We circled up for some plank ring around the Rosie. Doing push-ups each time someone completes a lap. Then we did some leg raises and V ups.
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
I didn’t have anything formally prepared but I wanted to speak to the packs about service. We have a God given gift as men to help others. Often times we don’t look for ways to serve but wait until they’re given to us. I challenge them in to look at Waze this week and try and find opportunities to serve someone else. Whether it be talking to someone that needs help, bringing food to someone, whatever. Just look for opportunities. Then butters shared about a woman he met through his work that needs help With food while she is down with a hip injury.
MOLESKIN:
It has been several weeks since I have been out to the dog pound or any F3 work out for that matter, and before that I was very sporadic. I’ve been dealing with several injuries as well as straight up laziness. I miss the camaraderie and they work out very much. My day was so much better after working out although I am pretty darn sore today. It was also great to see @underhand out there again after a two-year hiatus.
ANNOUNCEMENTS:
Maryville launch announcement,

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

Real Wood at the Track Meet

THE SCENE: Low 20s. Still. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC

THA-THANG:

We took a trip around the track today with some stops to do some exercises written on (real) wood blocks. Stations included:

 

  • Dips at Picnic Table
  • Mountain Climbers at the Stinky Corner
  • Step-Ups at Flag Circle
  • Big Boys at the Playground
  • Shoulder Taps at the Soccer Entrance
  • Squats at the Tennis Tree
  • Supermans at half court 

Started with 25 reps. On each subsequent lap, we decreased rep count by 5.

MARY: 

  • Box Cutters IC 
  • Flutter Kicks IC
  • American Hammers IC 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ruth 2— When Ruth went back to work again, Boaz ordered his young men, “Let her gather grain right among the sheaves without stopping her. And pull out some heads of barley from the bundles and drop them on purpose for her. Let her pick them up, and don’t give her a hard time!”

So Ruth gathered barley there all day, and when she beat out the grain that evening, it filled an entire basket.

 

Boaz did much more than the minimum requirement in providing for Ruth, and in turn, Naomi. Israelite law required that those in need be allowed to pick up grain that was dropped on the ground, and Boaz actually encouraged his workers to intentionally drop grain for Ruth. How can you go above & beyond the requirements of loving those around you, especially those in need?

 

MOLESKIN:

ANNOUNCEMENTS:

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

Doras at the dog pound

THE SCENE: 35, gloomy but no snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grady Corns x 15, Mosey to outhouse  – 15 derkins

Mosey to AO – SSH x 15, Mosey to Outhouse x 15 derkins

AO – Imp. Walkers x 15, outhouse 15 derkins

AO- Calf Raises x 40, outhouse – 15 derkins

THA-THANG:
Indian run to base of Matterhorn at the speed bump, get a battle buddy

Partner 1 – runs to backbone does 10 pullups while partner 2 does exercises at the speedbump.  Switch and keep counting.

Exercises

  • 50 man makers
  • 100 hand release merkins
  • 200 Squats

Mosey to base of concrete stairs.  Keep battle buddy

Partner 1 runs to the Rock and does 10 Bobby Hurleys and back to partner 2.  Partner 2 is doing exercises.  Keep count together

  • 50 – Lunges (single Count)
  • 100 – American Hammers (4 Count)
  • 200 – hand release CDD (put your head on the ground)

Mosey to AO

MARY:
Flutter Kicks by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
M had an Uncle and Aunt die very recently.  Got us wondering if they were saved.   Don’t let anyone doubt about your salvation. Live a life through your speech, attitude and actions that leave no doubt about your salvation.  Also, someone’s salvation and eternal life is too important to be weak about asking them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Blood Drive tomorrow.

CSAUP at the Asylum this Saturday