F3 Knoxville

Name Game Randorama

THE SCENE: Full moon 67 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 IC (4 count)

Big Arm Circles x 10 IC (4 count / reverse at 5)

Imperial Walkers x 20 IC (4 count)

Cherry Pickers x 10 IC (4 count)

30 sec High Knees

Stretch OYO

THA-THANG:

Started with timed interval run around the Truck Stop where about every 1-2 minutes we stopped along the way to do random exercises and reps based on my F3 name converted to numerical reps according to Alphabet  1-26.

  • C= 3 Burpees, A= 1 Bear Crawl (100 yds), V= 22 BBS, A= 1 Minute plank hold, L= 12 Merkins, I= 9 Mountain Climbers, E= 5 8-count Body Builders, R= 18 Bobby Hurley’s
  • This totaled 10 minute run X 71 reps at quick pace
  • The we gathered the Pax around a sign made to allow them to quickly spell out their own F3 name and choose from Random Exercises to work themselves as hard as they wanted to and Name their own Game!
  • A= 1 rep, B= 2 rep, C= 3 rep, etc to Z= 26 rep
  • Example FROSTY = 103 total reps
  • Exercises to choose from were: Merkins, Burpees, Iron Mikes, Bobby Hurley’s, Plank Jacks, BBS, LBC, Mountain Climbers, 1 Minute Plank Hold, Bear Crawl 100YDS, American Hammer, 8-count Body Builders, Air Squats
  • After Pax spelled their name and completed first round of exercises they ran 1 lap around soccer field.
  • Rinse and repeat until time to head back to AO
  • Fast 2-3 minute run back to AO

MARY

Out of time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What’s does a name say about you? We make a big deal at F3 about getting a name. To me it’s a lot like being born again and given a new name. Just like Isaiah 43:1-3 when God called Jacob by name and the nation of Israel became more than he ever thought he (Jacob) could be. Getting an F3 name has changed my life by changing my perception of who I was into who I can be because of the 3 F’s we embrace and share with each other. Also addressing others by their name means you are in relationship with them and you recognize them. There are a lot of Sad Clowns we encounter everyday just waiting for someone to “see them” and say their name instead of just passing by. So today be aware of your name, what God has called you to be, what your F3 name means you are capable of becoming and someone else’s name that is waiting to be recognized! Call them by name just as God has called you by name and change their lives forever.

MOLESKIN:
Continue to pray for Lady Junk! Also pray for Joy (Lady Frosty) for her upcoming travels.
ANNOUNCEMENTS:
9/14 Trucking to the Pound CSAUP.  T-shirts will be available for order soon.  See Mayberry for details

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

The Kraken Strikes Back

THE SCENE: Either low 70’s or upper 60’s not sure.  But it wasn’t humid and it felt good outside.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

THA-THANG:

RAW style Kraken with CMUs.  8 cones in a circle.  Once you complete your current station, run a lap with your CMU around the circle to the next station.

  • Overhead Press x 50
  • Curls x 50
  • Tricep Press x 50
  • Blockies x 25
  • Squats x 50
  • Walking Lunge around the circle
  • V-up x 30
  • Alternating hand block merkins x 50
  • Upright Row x 50
  • Deltoid Raise x 50
  • Calf Raise x 50
  • Bear Crawl around the circle
  • Mr. Spectacular x 25
  • Blockey Hurley x 30
  • Side Lunge x 30
  • Colt 45’s

MARY:
No MARY at RAW

COUNT-OFF & NAME-O-RAMA
Wall Ball, Cavalier, Bartman

CIRCLE OF TRUST/BOM:
Be Thankful.   Simple concept – be thankful for the people and circumstances in your life.   We seem to be going through a particularly rough season of illness and disease within our PAX.  Be thankful for what you do have.

MOLESKIN:

ANNOUNCEMENTS:

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.

Just the 3 of us!

THE SCENE: Perfect weather. Maybe a little humid

WARM-O-RAMA:

Quick stretch

THA-THANG:
Run 5 miles. Add a nice hill. Sprint last minute around baseball field

MARY:
Extra lap around parking lot.

COUNT-OFF & NAME-O-RAMA
Party of 3 (cavalier, fingerfood and toebox)

CIRCLE OF TRUST/BOM:
Be intentional in your relationship with God. Make a plan to worship, pray and read. Faith comes from hearing, that is, hearing the good news about Jesus.

MOLESKIN:Prayers for lady junk and Addie

ANNOUNCEMENTS: