F3 Knoxville

Tag: Bunny

Baseball & Magnets

THE SCENE: Misty, slightly chilly morning. Perfect short sleeve hoodie weather…

F3 WELCOME & DISCLAIMER Done and done well. 

WARM-O-RAMA:

SSH IC x10 | LBAC IC x10 each way | Michael Phelps | Little of This, Little of That | Tempo Squats IC x10 

THA-THANG:

Mosey to Coliseum with a pit stop for 10 Merkins, 10 Squats, 10 BBS on the way

Ghostman Baseball at the Coliseum 

Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base (1st tree up the right side)
    • 10 Squat Jumps
    • Hello Dolly at Home 
  • Second Base (Steps of the Admin building)
    • 20 calf raises
    • Flutter Kicks at Home 
  • Third Base 
    • 30 Imperial Squat Walkers 
    • V-ups at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • LBCs at Home

Opposites Attract 

Partner up. 5 partner Merkins (facing each other, do a merkin and clap hands at the top, switching hands each time). Run to the opposite end of the coliseum, do 5 Burpees, race back to the middle. The losing partner has to do an extra Body Builder+ when returned to the middle. 5 Rounds, dropping 1 Burpee each round.

Fellowship Mosey transitioning to Regular Mosey back to the AO 

MARY:

SSH IC x10 | “Feet together down” stretch for the last 10 seconds before time is called 

COUNT-OFF & NAME-O-RAMA

12 PAX; 0 FNGs

CIRCLE OF TRUST/BOM:

Job 1:21 “The Lord gives, and the Lord takes away.” 

I have spent most of my life in comfort. In recent years I have had hard times (financially, mentally, spiritually, physically, etc.), but not near as difficult as those that are truly in need. Today, I saw the men of the Asylum AM step up for a family that they did not even know, for a guy who is a regular at a completely different AO across town. I put the word out last night that a family at my school was in need. They don’t have the resources to get their daughter to school in order to graduate. The nature of my school (which, while a Knox County Public High school) is that it has ‘less than ideal’ transportation options and this family does not have the means to buy gas in order to get their daughter to school. She is a senior on the cusp of graduation and needs to attend regularly to earn her diploma. The generosity of the PAX of the Asylum, both in attendance and not, was overwhelming to me. I will be able to present this family with a $250 gas card from Weigals tomorrow morning. 

I say it often, but it is ALWAYS worth repeating… The High Impact Men of F3 and F3Knoxville are the best men I know. Jumping at opportunities to make our community a better place. I don’t know where I would be without this group, and I know that if I ever need anything, an F3 HIM will be right there to help me along the way. 

ANNOUNCEMENTS:

Continue donations to The Wesley House

Convergence at JUCO on July 2nd 

Bro-lympics coming in November 2022

Subscribe. Download. Listen. Share. The F3Knoxville Family of Podcasts

The Saint Francis

THE SCENE: Cool around 44 degrees but spring was in the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct SSH, 10 Tempo Merkins, 12 4ct Mountain Climbers, 12 4ct Freddie Mercury, Stretch it out and Rocky Balboa’s (20 on 4ct)
THA-THANG:
Thang 1 in the main parking lot (Merkins and Suicides)

  • 20 Merkins 1 Suicide
  • 15 Merkins 2 Suicides
  • 10 Merkins 3 Suicides
  • 5 Merkins 4 Suicides

Thang 2 2 Rounds (10 Reps then 5 Reps) of 4 Corners

Corner 1 perform:

10 Burpees, 10 Jump Squats, 10 Carolina DD, and 10 Big Boys

Corner 2 Drop the first exercise, and so on

Rinse and repeat for round 2 but drop reps to 5

Thang 3

2 Rounds at Cloud of 15 dips and 15 table rows then…

Thang 4

2 Trips around the pavilion: Bear Crawl sides and lunge ends

Up to the AO parking lot for 12 4ct flutters at all 4 corners

 

MARY:
Cashed out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prayer by Saint Francis

Lord make Me an instrument of Your peace
Where there is hatred let me sow love.
Where there is injury, pardon.
Where there is doubt, faith.
Where there is despair, hope.
Where there is darkness, light.
Where there is sadness joy.
O Divine master grant that I may
Not so much seek to be consoled as to console
To be understood, as to understand.
To be loved. as to love
For it’s in giving that we receive
And it’s in pardoning that we are pardoned
And it’s in dying that we are born…
To eternal life.

MOLESKIN:

ANNOUNCEMENTS:

World Wide Webb

THE SCENE: Shorts Weather and Mitten Conditions
WARM-O-RAMA:
SSH, Stretchies, Tie Fighters. I would have taken us all the way but I knew we needed unblasted shoulders.
THE WORLD WIDE WEBB:
Jack Webb + lap

The Pop-up Ad (Jump Squat/2-ct Iron Mike) +2 laps

The Cryptobubble (Dip/2-ct Aw Yeah) + lap

The Compuserve (Table Row + Bicycle) + AO/Baby Everest lap

The Dark Webb (Burpee/SSH)

The Dark Webb turns out to be pretty dark and the Q was toast. Crab Legs is made of sterner stuff so he led us in a Bicep Burnout. Mall Walkers halfheartedly joined us for Tempo Squats. The addition of Gibbler turned the mumblechatter into a mumbleroar, as predicted.

CIRCLE OF TRUST/BOM:
Dads, yours and your kids’

ANNOUNCEMENTS:
¡ASYLUM CSAUP THIS SATURDAY!

Two #1 Are Still Eleven, Even In This Asylum

THE SCENE: 39 degrees & humid. We had to watch for fallen limbs from the storm of the Asylum PM crew.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Spider Merkins, Windmills
THA-THANG:

  • Route 66 Up To the Overlook:
    • Burpees 10 (-1 at each light pole)
    • Jump Squats 1 (+1 at each light pole)
    • LBC’s (While Waiting on the 6)
  • Elevens Stations at the Overlook:
    1. Station (NO ELEVENS – 10 EACH TIME)
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    3. Station
      • Box Cutters (10)
      • Imperial Squat Walkers (1 – 4 Count)
    4. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (1)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Dips (1)

MARY:
Boat / Canoe.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, including 1 FNG – Welcome Banjo. Also Double Wide’s 2.0 Newton was in the gloom with us.
CIRCLE OF TRUST/BOM:
Except from Phil Robertson’s book “Uncanceled”. We should not trade insults, but follow: “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34)
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, RAM Service Project

Love on Display

THE SCENE: Chilly…28 degrees at circle up
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
30 SSH on 4ct, 10 4ct Oh Yeah’s Right and Left, 12 4ct Tie Fighters R and L, 10 4ct Pickle Pounders, 10 Tempo Merkins, and 20 Rocky Balboa’s at the curb
THA-THANG:
Partner up (Dora’s) for 200 Combined reps

  • Merkins
  • LBCs
  • Squats
  • Carolina DDs

Partner 1 performs rep count exercise while partner 2 goes to end of parking lot and back.

When done, we mosey’d to the crosswalk at the lower parking lot for a Route 66 (4ct Pickle Pounders)

Then partnered back up at the base of baby Everest for AMRAP of Monkey Humpers at the bottom while partner 2 runs up and back.  Each partner completed 3 trips.

MARY:
Had time for a few Freddy Mercury’s in Kentucky’s honor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Today’s Emphasis was on Love and what Christ has called us to do

John 15:12 and 1 Corinthians 13:4