F3 Knoxville

Tag: Butter Knife

bear with me

THE SCENE: .      34 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARS —-> 10

merkins 10

MARS <— .10

tempo merkins

Seal claps 10 cherry picker and bucket drops  2x

tempo tempo merkins

THA-THANG:

Mosey to lot, 30 secs of reps mrk, and line jumps one side

10 Man Makers

mosey to another lot 30 sec BBS, ATM

mosey to side lot, Brickyard Burpee Bearcrawl 5

mosey to center of campus gut buster

100 flutter, 75 gas pumper, 50 dolly’s, 25 box cutter

mosey to a/o and run lines only bear crawl lines 10 each

MARY:
Apollo Creed 5 each arm
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
complacency, don’t fall into it
MOLESKIN:

ANNOUNCEMENTS:
convergence this weekend!!!

90 second AMRAPS x22

THE SCENE: slightly warm with heavy rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x tempo squats

10 x moroccan night clubs

THA-THANG:

each PAX received an exercise card upon arrival. a quick count-off after name o-Rama With Q as #1. in order, each PAX called out their exercise case resulting in a random mix of exercises performed for as many reps as possible in 90 seconds with a 30-second breather in between. the deck of cards included a random mix of exercises from the Lexicon that included exercises such as Pickle Pounders, Squats, Mercans, Little Baby Arm Circles, Freddie Mercury’s, Alphabet on 6, Flutter kicks, Bear Crawls in a circle, Planks, Mountain Climbers, Big Boy Situps, etc.. (Note: Pax made a quick mosey to the adjacent covered carport to get some cover from the heavy rain thanks to Trolley)18 various exercises were performed in approximately 42 minutes.

MARY:
None – Out of 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:
on this Thanksgiving eve, we can all find many things to be thankful for, many of them simply because of the country were fortunate enough to be born in. From our health to the food we will be blessed with this Thanksgiving to the Men we surround ourselves with in F3 and so on. Ultimately, being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others (coveting thy neighbor) and striving to acquire more and more material objects.

“Ephesians 5:20 New International Version (NIV)
20 always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
MOLESKIN:
Apologies to those 3 prayer requests that were mentioned. My short term memory loss strikes again.
ANNOUNCEMENTS:
a 2nd order is being gathered for Brolympics shirts. Also, See Mayberry with donations for the TN Veterans Home.

THE GOLDEN ROAD

THE SCENE: Low 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
THA-THANG:
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.

MARY

Really slow Peter Parkers – Co-Q Bartman
COUNT-OFF & NAME-O-RAMA
32 strong


CIRCLE OF TRUST/BOM:
Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?
MOLESKIN:

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
ANNOUNCEMENTS:
Abscess traveling to Cleveland for 1 year anny.

Running with the Ducks

THE SCENE: 38 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Side Straddle Hops
Baby Arm Circles
Tempo Squats
Tempo Merkins

THA-THANG:
Jog to the pond

At the pond, break up into 3 groups.  Two groups will start at the same location and the 3rd group will start on the opposite side of the pond. The basis is a large Indian Run in groups.

Group 1 sprints towards Group 3.  Meanwhile, Groups 2 and 3 start at the cones set up along the pond trail and do exercises at each cone.  Once Group 1 catches Group 3, Group 3 then runs to catch Group 2… and so on.

  • 10 Squats
  • 10 Merkins
  • 10 Lunges
  • 10 Side Step Squats
  • 10 American Hammers
  • 10 Burpees
  • (Repeat above)

Jog back to the AO.  Along the way, stop in a parking lot and do the following:

  • 40 Calf Raises
  • Bernie midway
  • Jog back to curb
  • (Repeat above)

MARY:
Leg Crossovers and Burpees till 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Isaiah 54:10 – “For the mountains may depart and the hills may be removed, but my steadfast love shall not depart from you, and my convenient of peace shall not be removed”.

As we go through each day with distractions, sporting events, kids, work, trials and temptations, etc…. we can find ourselves at the end of the week exhausted and looking back we did not spend anytime growing in our faith with the Lord.  Things will fade away, but have the reminder that God is a constant steadfast love that will never go away.  Set time aside to build others up and grow your faith each week.

MOLESKIN:
Pray for Booster’s daughter.
ANNOUNCEMENTS:

THE SCENE: 34 degrees bit crispy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bunch of burpees
THA-THANG:
Dora 200 squat press, 200 curls, 200 tris

Moseyed to sophmore hill bear crawled up the middle followed by Captain Therkin at every corner

MARY:
Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Worship our father through the hardest trials of life. God is greater than our trials!
MOLESKIN:
Would have broken 30 if Nutmeg had shown up…..just sayin.
ANNOUNCEMENTS:
Bring the canned good next week!  Brolympics next Saturday!