F3 Knoxville

Tag: Bueller

The Mobile Gym at RAW

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

  • 9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
  • Choose your station/exercise and go hard for 1 min
  • When timer goes off choose something heavy to carry up the parking lot and back
  • Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

Keep going, don’t give up. Plank destroyers for all!

THE SCENE: Nice balmy morning at the dog pound.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

 

THA-THANG:

Mossied over the the dock area.

rounding the parking lot stopping at every light pole we do the follow exersies. 1 per pole

  • plank destroyers
  • crabets
  • donkey kicks
  • mountain climbers
  • Freddy Mercurys
  • burpees
  • squat walkers
  • iron mikes
  • monkey humpers
  • peter parkers

COUNT-OFF & NAME-O-RAMA
11 HIMS made it happen today.
CIRCLE OF TRUST/BOM:
Thank you guys for coming and pushing me. This group keeps me aright in a busy and crazy life.
MOLESKIN:
hold me accountable to Q once a month at least.

Throwback Thursday Beatdown

THE SCENE:
 60 degrees and clear. A perfect morning for a workout

F3 WELCOME & DISCLAIMER

Welcomed everyone. No FNG’s everyone knew what to expect.

WARM-O-RAMA:

Butt-Kickers to middle of parking lot, Bernie Sanders back to tennis court.
Side shuffle to middle of parking lot then side shuffle back.
Quick simple and to the point

THA-THANG:

First section
Mosey to the roller hockey court.
The workout is a round of 11’s.
Start with 1 Burpee then run across court and do 10 merkins.
Run back across the court and do 2 Burpees then back across and do 9 merkins.
Repeat this until you get to 10 burpees and 1 merkin.

Second section
Mosey to the track.
Do 3 Laps around the track
Lap 1 stop at each cone and do 10 reps of each exercise
Lap 2 stop at each cone and do 20 reps of each exercise
Lap 3 Jog around to complete the 1 mile of running

There were 4 cones spread out along the track.
1st cone was Merkins
2nd cone was Big Boy Sit-ups
3rd cone was Plank Jacks (4 count)
4th cone was Iron Mikes

Third Section of the workout
Mosey back to the hockey court.
The workout is a round of 11’s.
Start with 1 Air Squat then run across court and do 10 lunges (1 per leg counts as one rep) 
Run back across court and do  2 Air Squats then run across court and do 9 lunges (1 per leg counts as one rep)
Repeat this until you get to 10 Air Squats and 1 lunge

Last section of the workout
Mosey back to the AO
Cash out ring of fire
Everyone holds a plank. Each person starts with 1 Merkin then the Pax to their right does one Merkin.
Each time around the circle the number of Merkins increases by 1. We went 6 rounds.

MARY:

Nothing I can think of at the moment.


COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Everyone has life happen and it is not always easy or what we expected. Don’t feel ashamed to rely on your brothers to help out. Life is much more enjoyable when you do it with other people. We were not created to go at it alone.

MOLESKIN:
Thanks for coming out Cyclops, from The Fort

ANNOUNCEMENTS:

Convergence on August 10th. Great way to fellowship all the other AO’s.

Bad Customer Service

THE SCENE: Somewhere in the 50s… Rain sort of tapering off… Maybe?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Hindurkins x10 IC
Cossack Squats x20 IC
TN Rocking Chair x15 IC
Travoltas x10 each arm IC

THA-THANG:
Insert information about the workout.
Everyone retrieves one 2-hand pee rock and two 1-hand pee rocks. Leave 2-hand pee rocks at the “service desk”
Time to try to return those crappy Christmas gifts, but of course you have no receipt!
Split into three lines, about 15yd from the “service desk”.
First man in line grovels to the desk (bear crawl w/ 2 1-hand rocks or snowplow w/ 2-hand)
Leave “gift” at the desk, but you get the runaround since you have no receipt (run around the outhouse)
Return to the desk to pick up your exchange (swap 2-hand for 1-hand or vice-versa)
Go to the back of your line and start doing the next exercise in the list.

2-Hand Exercises:
Curls
Blockees
Pullovers
Tri Extension

1-Hand Exercises
Flys
Woodcutters
Lateral Raises
Rocky Marciano

MARY:
Stood in line for too long!
COUNT-OFF & NAME-O-RAMA
11 strong… Well, 10 strong and 1 weak. Trying to fight off a cold…
CIRCLE OF TRUST/BOM:
So we probably all got at least one crappy gift this Christmas. But remember to thank God for his unspeakable gift – Never the wrong size, needed by all.
2 Cor. 9:15 – Thanks be to God for his inexpressible gift!

MOLESKIN:
Left an alternate Q in chalk up at the Pavalon in case it was more rainy… We’ll give that one a go next time!
ANNOUNCEMENTS:
Prayers for Mayberry’s Grandfathers – both in the hospital.

Station Work

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle.  Do 25 reps at each station, then run a lap around the outhouse.  Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

  1. KB Swing:  several size KBs
  2. Squat Press:  20# slam ball, 25# med ball.  Hold the ball, squat down and press it as high as you can throw it.
  3. Curls:  25# & 30# dumbbells
  4. Squats:  60# sandbags
  5. OH Press:  35# dumbbells, golden cmu
  6. Bent over rows:  barbells with 35# on one end
  7. Lunge:  35# weight plates.  Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14.  The story of Jesus walking on water.  Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea.  Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm.   This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm.  Life is this way – Jesus told us the Christian life would be difficult.  Do not believe the lie that says storms only arise in your life because you are outside of the will of God.  Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS: