F3 Knoxville

Tag: Charmin

Matlock’s playlist

THE SCENE: 56 and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10

.
THA-THANG:

Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.

Escalator 

Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

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:
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

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25 or 6 to 4 (+6=16), I think

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Tie Fighters, Rocky Balboas, Super Mario Bros., Bernie
THA-THANG:
Stations on a Circuit

Round of 25’s with a potential Bonus Round

Station 1:
– Burpees (20)
– Lt. Dan’s (5)
BONUS – LBCs (16 – 4 Count)

Station 2:
– Carolina Dry Docks (20)
– Imperial Squat Walkers (5)
BONUS – X-Factor (16 – 4 Count)

Station 3:
– Hand Release Merkins (20)
– Big Boy Sit-Ups (5)
BONUS – Windmills (16 – 4 Count)

Station 4:
– Boxcutters (20 – 4 Count)
– Hello Dolly’s (5 – 4 Count)
BONUS – Reverse Crunches (16)

Station 5:
– Table Rows (20)
– Box Jumpers (5)
BONUS – Calf Raises (16 – 4 Count)

MARY:
16 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
16 HIMs including one visitor from NOLA, Hogsicle
CIRCLE OF TRUST/BOM:
Q celebrating wedding anniversary and wanted to remember Genesis 2:27. This week the Q played the role as a single parent and appreciates the meaning of God making a helper for Adam, but that Adam still needs to help Eve.
ANNOUNCEMENTS:

Oak Ridge CSAUP at Haw Ridge & Hardship Hill is back this fall

The Ole Barkley Loop

THE SCENE: Mid 30’s.  Not too bad but ready to get a bit warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 SSH on 4ct, a little coach Wayne Dunn, 10 4ct Tie Fighters each side, 10 Imperial Squat walkers, 10 4ct mountain climbers, and some tempo merkins
THA-THANG:
Mosey up to the overlook for a Barkley trail circuit.  Stop Sign, Top of the Hill behind the Asylum, other stop sign, and coliseum.  At each stop preform 20

  • Merkins
  • 4ct LBC
  • C Dry Docks
  • Jump Squats

MARY:
Just enough time for a few Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced “The Things They Carried” by Tim O’Brien and related it to the things we carry as men.  The things we hang onto that we need to lay at God’s feet.  Matthew 11:28-30
MOLESKIN:

ANNOUNCEMENTS:

Little Captain

THE SCENE:  Pretty morning.  Around 39 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct ssh , 12 baby arm circles front and back, 10 dive bombers, 12 imperial walkers and 2 laps
THA-THANG:
4 Cones:

Flagpole at the pavilion

Bottom of Baby Everest

Heading up Dragons Tail

Bend heading towards the cloud

Perform 10 diamond Merkins at cone one, 10 4ct LBC at cone 2, 10 man makers at cone 3, and 10 4ct Hello Dolly’s at 4.  Rinse and repeat 4 times

Mosey to flagpole for session of 10 merkins, 10 4ct flutters, then 9 merkins 9 4ct flutters…all the way to 5 merkins and 5 4ct flutters.  Then we went back up 6 reps, 7 reps…up to 10

then to bleachers:

step ups on bleachers with 1 squat at every step on the way up and on the way down.  Then 5 jump squats at the bottom.  Rinse and repeat 5 times

MARY:
20 4 count hello dolly’s and 20 4ct freddy mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We tend to look at the big picture too much.  All God is asking us to do is today.  Do what he has asked us to do today in the moment.  When we are faithful and do that, we string them together and we end up where he desires.  Lamentations 3:22-23
MOLESKIN:

ANNOUNCEMENTS:

Bait & Switch Do-Si-Do

THE SCENE: 44 degrees & gloomy.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, Tie-Fighters, Spider Merkins, Windmills, Rocky Balboa’s, Butt-Touchers & Bernie in the Lot
THA-THANG:

  • 10 Merkins at the bottom of Baby Everest for a faint
  • Route 66 with Partners:
    • Going Up, Partners Alternate work out at Each Pole
      • 1 Man-Maker or Squats
    • LBC’s (While Waiting on the 6)
    • Going Down, Partners help each Other Up at Every other light pole
  • Picket’s Charge with 3 Burpees at Landings
  • Partner Stations at the Overlook (Partners Alternate Which Exercise Each Round):
    1. Station
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station
      • Box Jumps (10)
      • Step-Ups (10)
    3. Station
      • Box Cutters (10 – 4 Count)
      • Imperial Squat Walkers (10 – 4 Count)
    4. Station
      • Box Jumps (10)
      • Step-Ups (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (10)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Carolina Dry Docks (10)

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA
7 HIM’s.
CIRCLE OF TRUST/BOM:
Following the second greatest commandment of loving our neighbor by being present for others. Inspired by early podcast interview by Steam of Junk and how others in the COT circled around and were their for a HIM in need.
ANNOUNCEMENTS:
Wesley House Donations, via Matlock’s March Madness Bracket Challenge