F3 Knoxville

Tag: Bunny

Earn that pie

THE SCENE: low 40’s…about perfect.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Walkers x10, Windmills x10, Tempo merkins x10, cherry pickers x10, little bit of this and that.
THA-THANG:
Mosey to Playground for 7’s

  • Pull-up at playground and v-ups at the flag.

Mosey to splash-pad

20-minute AMRAP of:

  • 50 Squats
  • 50 SSH
  • 40 Lunges (total)
  • 50 SSH
  • 30 Merkins
  • 50 SSH
  • 20 Big Bois
  • 50 SSH
  • 10 Burpees
  • Run to outhouse and back
  • Rinse and repeat until 20-minutes was up.

Route 66 of merkins at each light until we got back to AO.

MARY:
No time for dat.
COUNT-OFF & NAME-O-RAMA
11 HIM’s
CIRCLE OF TRUST/BOM:
Psalm 103 — a psalm of gratitude and blessing the Lord for his goodness in our lives.  He does not treat us as our sins deserve!
MOLESKIN:
Next time, I’d switch it up and do the same number of SSH as the exercise we are on (so decrease it by 10 each rep)

Crabs & Stargazers

THE SCENE: Cold. Dark. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Baby Arm Circles IC | Rockettes IC

THA-THANG:

Broken Elevator: 5 Pull-ups at Starting Line

Run to Farthest Cone (#5) and perform 25 each Squat Jumps, Merkins, and BBS

Back to Start Line: 5 pull-ups, Cone #4 (20 reps)

Rinse & repeat | Al Gore to wait for the six

Lunge Parking Lot | Squat each line

Bear Crawl Lot | Diamond meek each line

Single leg pickle pointers IC

Stargazers x10 OYO

11s with Dips & Step-ups w/ Leg Raise

MARY:

  • LBCs IC | Fkutter kicks IC

COUNT-OFF & NAME-O-RAMA: 8pax

CIRCLE OF TRUST/BOM:

Prov12:15 – “A fool’s way is right in his own eyes, but whoever listens to counsel is wise.”

The Politician’s Workout

SCENE: Mid-thirties. Just cool enough to have us reminiscing about last week’s weather.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | SSH IC | Tempo Squats
  • Overhead Claps IC | Seal Claps IC |

THA-THANG:

Fellowship, laps, and body weight exercises: We talked in circles & left the heavy lifting to someone else.

Tennis Court Four Corners – 20 15 10

  • Diamond Merks | Shoulder Taps
  • Hand Release Merks | Inch Worm

(Mosey to Playground)

SEVENS at Playground

  • Step-ups & Squats
  • Squats & Imp Walkers
  • Imperial Walkers & Split Squats

(Slow Mosey to Flag)

PAX-Called Core Exercises

  • Captain Thors | Pickle Pointers
  • LBCs | American Hammers
  • Flutter Kicks | Box Cutters

(Mosey to Tennis Court)

MARY: 45 secs of burpees

BOM:

Candidates I like never do as well as I hope & candidates I dislike never do as badly as I fear. Invest your time & energy in the people & activities that change your life.

The Skunk Biscuit

THE SCENE: Man, one day it’s chilly.  The next day it’s muggy and humid.  This was one of those days.
F3 WELCOME & DISCLAIMER: Yep. Did that.
WARM-O-RAMA:
So, I picked up this Q basically as I went to bed since nobody else had.  I’m off the cuff here boys.  Some side straddle hops, some cherry pickers, some imperial squat walkers.  That’s about it.  Let’s mosey.

THA-THANG:
Mosey to Circus Maximus for a Baby Sea Biscuit

  • 10 Burpees; 20 Merkins; 30 LBCs, 40 squats, run a lap;
  • Repeat above reps, run 2 laps;
  • Again, run 3 laps;
  • Ditto, run 4 laps.
  • At this point, a true Sea Biscuit requires us to move back down the ladder, but the friendly neighborhood skunk made an appearance and decided to hang out in the middle of the CM oval.  Maybe he reserved it before we did?  At any rate, we called an audible at that point and moseyed back to the foot of baby Everest.
  • With some time left, let’s sprint to the top, 5 man makers (or is it body builders?) and back down for 20 squats.  Do it again, but Bernie up the hill.  Repeat this series one more time.

MARY:
Circle drills with Ring of Fire Merkins.  Each takes a turn doing 2 merkins, but alternating holding plank and 6 inches low with each turn.  Then Howling Monkeys, then Hands of Time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From 2 Corinthians 12:8-10:  8 Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.

Don’t be afraid to show vulnerability.  The Lord is with you and makes you stronger because of it, and that brings glory to Him.
MOLESKIN:

ANNOUNCEMENTS:
Convergence for 5 year anniversary. Nov. 7 – Asylum.

Round and Round

THE SCENE: 50s, clear, good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Michael Phelps

Baby arm circles forward x 10 (4 ct)

Baby arm circles backward x 10 (4 ct)

Big arm circles forward x 5 (4 ct)

Big arm circles backward x 5 (4 ct)

Little bit of this

Little bit of that

Tempo squats x 10

Tempo merkins x 10

Burpees x 10 OYO

THA-THANG:
Mosey to rock pile, pick up a rock, mosey to flag pole (the light is still working)

Derkins x 20

Dips x 20

Curls x 20

Overhead press x 20

LBCs w/ the rock x 20

Run a lap around the loop

Rinse and repeat for a total of 4 laps (1 mile) and 400 reps

Rows x 100 (2 sets of 50)

Mosey to the rock pile, drop off rock, mosey to the dock

CDDs x 100 (3 sets of 20 and 1 set of 40)

Mosey to the tennis court

One suicide using 6 lines of the courts

Mosey to AO

MARY:

Flutter kicks x 20 (4 ct)

Hold plank (left arm up, left leg up, reset, right arm up, right leg up, reset, hold 6 inches off the ground for a 20 ct)

COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I came across this life lesson from a book: “I’ve learned that if someone says something unkind about me, I must live so that no one will believe it.”

We cannot control what others say or do.  We can only control what we say and do.  Our words and actions should outshine and overcome what others may say about or do to us.

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife
ANNOUNCEMENTS:
5th anniversary convergence at Asylum on 11/7 @ 7:00 a.m.