F3 Knoxville

Tag: Choir Boy

Sevens Heaven

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP: Check

THE THANG: Sevens from the first light pole facing west to the doggie bag station – squats and merkins. Sevens from the doggie bag station to the trash can – merkins and calf raises. Sevens from one trash can to another – calf raises and CDDs. Sevens from the trash can to the bench – CDDs and dips. Sevens from the bench to the other bench around the curve – dips and incline/decline merkins. Sevens from the bench to another bench – incline/decline merkins and Bulgarian split squats (each leg equals one). Mosey back to the AO.

MARY: A few laps around the Tanning Bed to complete 3 miles.

ANNOUNCEMENTS: Convergence

COT: Isaiah 41:10 – “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”

Me, Myself, and I

AO: the-farm
Q: Choir Boy
PAX: Choir Boy
FNGs: None
COUNT: 1
WARMUP: Check

THE THANG: Walk around the big loop. 5 merkins at each light pole. I did two laps for 400 merkins.

MARY: 100 dips on the benches outside the Tanning Bed. 100 LBCs.

ANNOUNCEMENTS:
COT:

Plunging Into the New Year

AO: asylum-daybreak
Q: Lilydipper , High Heels (Henry Ritchie), Charmin (John Willis)
PAX: OnStar, Rainbow, F6, High Heels, Veggie (Rylen Huddy), Crawdad (Robbi Dickens), Matlock (Bill Maddox), Choir Boy, Dung Beetle, Gibbler, Charmin (John Willis), Jumbo(Carter Dickens), Pusher, Pele (Jon Lindberg), Drum Major, lebowski, Tropicana, P3, Scully, Honeydew, Tenderfoot, Lilydipper
FNGs: None
COUNT: 22
WARMUP: Charmin had us doing all kinds of things that unnerved us before even getting to The Thang.
THE THANG: Charmin took us to three different pavilions where we were crushed with his mesmerizing and crushing exercises. We took CMU size boulders to the first pavilion and he made us raise and swing those things around until are arms could no longer take it.
High-Heels took over after the third pavilion of exercises by Charmin. High-Heels took us to the Caribbean parking lot where we ran from 6 o’clock counter clockwise to 9 o’clock stopping at 3, 12 and 9 o’clock to do various exercises. We did this about a million times until we were barely breathing. Lilydipper took us from there back to the 1st Pavilion to grab those doggone boulders that Charmin wore us out with. We had to go to the AO parking lot and team up for Doras. Partners did exercises with the dagnab boulders while the other ran around the parking lot, a heaving and a bursting with air until partners traded places. We weren’t done after we put the boulders back. Lily made us run various sprints (Bernie, High Knees, etc.) until we had stumble to the pavilion for the BOM.
MARY: We were so beat down what we didn’t have the time nor ability to do the Mary.
ANNOUNCEMENTS: Convergence at Big Ball on January 20!!
COT: Message: Plunging Into The New Year
Why do we this F3 Thing for another doggone year
1. It is completely stupid
2. It involves community.
3. It is a line of demarcation.
4. It is acceptance of pain.
5. It is release.
6. It is invigoration.
7. It is celebration.
Also, prayers for F6 on vocational search, prayers for those heading back to school or college, and praise for the health of Matlock’s nephew, John.

Fellowship Moseying in the New Year

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Junk (Sam Yoakum), Choir Boy
FNGs: None
COUNT: 3
WARMUP: Yep

THE THANG: Fellowship mosey around the big loop.  Do 20 merkins at the first pole and 24 LBCs at the second pole. Rinse and repeat. After 10 sets (20 total poles), switch to 20 CDDs and 24 calf raises to complete the loop. At the four benches outside the tanning bed at the end, do 20 incline merkins on the first bench and 24 dips on the second bench and repeat. One mosey lap around the big loop to close out.

MARY: Flutter kicks x 24 on a 4 count and hello Dollys x 24 on a 4 count. Hold a plank for the last minute or so.

ANNOUNCEMENTS:

COT: Happy 2024 (hopefully)

Weighted Christmas

AO: asylum-daybreak
Q: Cart Girl (John Sadler) (Chatt, TN)
PAX: Matlock (Bill Maddox), Choir Boy, High Heels (Henry Ritchie), Brick, CRISPR, Steam, Qbert, Tropicana, Pac-man, Scully
FNGs: 1 Scully
COUNT: 11
WARMUP: Side Straddle Hop, Imperial Walkers, Static Squat
THE THANG: Partner workout. Everyone carried a weight- ruck, coupon, or CMU. While one partner shuffled from the playground to the pavilion (doing 5 incline merkins in the pavilion), the other partner did AMRAP exercises listed on the whiteboard. Each exercise on the whiteboard correlated to a song on the Christmas playlist. Once the song changed, we moved on to the next exercise.
ANNOUNCEMENTS: Dec. 25 OTB 0530 workout. Jan. 1 polar plunge. Jan. 20 convergence.
COT: 1) Invite ALL types of men to F3. 2) Let your speech inside F3 be encouraging and up-building to others. Speak in ways that strengthen others’ desire to be here. Aye.