F3 Knoxville

Tag: Choir Boy

Is that you, Hans?

THE SCENE: Breezy & fantastic, like Ribbed.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Abe Vigodas IC
  • Rockettes IC | Cherry Pickers IC
  • SSH IC | Maybe some other stuff

THA-THANG:

Three circuits, each done three times (20/10/5)—we didn’t make it all the way through. Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers to wait for Six

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat
  • SSH 

Circuit 3

  • Merks
  • Dry Docks
  • Dips
  • Shoulder Taps

And we finished with a Fellowship Mosey (TM) by the playground to see what our overnight guest could possibly be looking for with a flashlight in the wee hours… It’s always a special treat when you meet your buddies in a dark park—in what most people consider the middle of the night—wearing sleeveless tees, mechanic’s gloves, & compression socks and somehow still aren’t the weirdest people there.

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across (Figure 4)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Today is a new day.

ANNOUNCEMENTS: Get on the calendar 

PRAYER

Rivers Do Not Drink Their Own Water

THE SCENE: Temps in 70’s, partly cloudy and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 15 second squat, 10 Twisties, 30 second squat, 10 Cherry Pickers, 45 second squat, 10 Rockettes, 60 second squat, Stretches, Little of This and That
THA-THANG:

Mosey to the Caribbean.  We will run on a candy cane route, stopping at every other island to do the following exercises.  The end of the candy cane will be the island in the middle of the north side of the Caribbean.

  • 10 Merkins
  • 10 Star Jumps
  • 10 Big Boys
  • 10 Plank Jacks

Mosey to the Lily Pad.  We will do suicides running to each of five cones and back to curb.  At curb we will do 20 Baby Crunches each time we come back.  Next, we all run back the last cone. We will sprint back.  The man in the lead picks up cone that is one his way back to the curb.

Mosey past the Pavilion by the Lily Pad to the perimeter trail.  We will run east then south on the perimeter trail to the Serpentine Sidewalk and then head on the Serpentine Sidewalk toward the Caribbean Parking Lot.  Men will run for ten light posts.  Those getting to the tenth light post first circle back to the six.  We will then walk for two light posts as a group.  We will repeat this process all the way to the Caribbean.   At the Caribbean we will slow mosey back to the AO.

At the AO parking lot we will partner up in teams of two.  Each team will see how far one can throw a frisbee while the other partner runs forward to catch the frisbee.  Whichever team gets the farthest is the winner.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.  We had Hammy from Birmingham (not our own Hammy here at F3 Knoxville) join us today.
CIRCLE OF TRUST/BOM:

Rivers Don’t Drink Their Own Water

I found this message from Pope Francis and I thought I would pass it along to you:

“Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

To me, that is a beautiful message.  I don’t even need to expand on it.  I love it as it is.

MOLESKIN:
Prayers for those coping with drug abuse or living out on the streets.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday.

Just Another Merkin Monday

THE SCENE: 70’s, Cloudy, Just a Little Breeze, Mayflys, Bats, Shooting Stars (Moths)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
10 rockettes
5 cherry pickers
5 TN rocking chairs
Lil this, lil that
THA-THANG:
Mosey to the Flagpole

Home Run Derby – Partner Up (4 rounds)

First two rounds around the lap

1st Base, playground corner: 5 Merkins

2nd Base, tennis courts: 10 Wide Merkins

3rd Base, stinky corner: 15 Derkins

While partner is running, other at the flag pole:

20 LBCs

10 Dips

10 Squats

10 Hello Dollys

Next 2 rounds increased each exercise to:

1st Base, playground corner: 10 Merkins

2nd Base, tennis courts: 15 Wide Merkins

3rd Base, stinky corner: 20 Derkins

25 LBCs

15 Dips

15 Squats

15 Hello Dollys

Mosey to the playground

7s: 1 pull up, 6 merkins, 2 pull ups, 5 merkins, etc…
MARY:
Ring of Fire- 2 rounds, stretching
COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs
CIRCLE OF TRUST/BOM:
“I will hasten and not delay to obey your commands.” Psalm 119:60

“Obedience is faith put into practice.  Without action, James 2 reminds us that our faith is not real.  So without arguing, let’s quickly obey, even when we don’t fully understand why because we’ve seen God’s love demonstrated to us in Jesus, and we’ve seen the protection that His will has for us when we obey Him.”

Trust in God on any adventure!

MOLESKIN:
Safe travels to all those who are journeying.  Good luck to Blindside on his dissertation defense!
ANNOUNCEMENTS:
F3 Workday @7am Cerebral Palsy Center 8/6/22 Saturday

2.0 Workout led by Ribbed at The Equalizer this Saturday, 7/30 at 7am

Teamwork Makes the Dreamwork

THE SCENE: About 75 with an occasional breeze, God’s fireworks in the distance, Heard there was a downed tree on the loop
F3 WELCOME & DISCLAIMER Done

WARM-O-RAMA:
20 SSH IC,  5 Cherry Pickers IC, 10 Tempo Squats IC, 15 Grady Corns IC (Last 2 may not be in that order), Mosey to the flagpole .
THA-THANG:
Alphabet Roulette, 1 PAX picks a letter do the exercise, do a lap every 4-5 letters.  If a PAX calls a duplicate letter, 3 burpees must be done.  No penalty burpees were issued, nice teamwork!  Below are the exercises in alphabetical order.

  • A. 10 Imperial Squat Walkers
  • B. 10 SSH, 4 count
  • C. 10 Merkins
  • D. 10 Smurf Jacks
  • E. 10 Monkey Humpers
  • F. 15 Baby Arm Circles
  • G. 10 Mountain Climbers, 1 count
  • H. 10 Burpees
  • I. 10 Toe Tap Planks, 2 count
  • J. 10 Jump Squats
  • K. 10 Lunges, both legs = 1 rep
  • L. 15 Big Boys
  • M. 20 High Knees, both knees = 1 rep
  • N. 10 Dips
  • O. 10 Hand Release Merkins
  • P. 10 Side Squats, both legs = 1 rep
  • Q. 20 SSH, 4 Count
  • R. 10 Shoulder Taps, both shoulders = 1 rep
  • S. 20 Imperial Walkers
  • T. 10 Flying Nuns, both legs = 1 rep
  • U. 10 Burpees
  • V. 20 Baby Arm Circles
  • W. 10 Lunges, both legs = 1 rep
  • X. 10 Derkins
  • Y. 20 High Knees, both knees = 1 rep
  • Z. 10 Hurpees
  • Total of 5 laps mixed into the rotation

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 HIMS, no FNGs
CIRCLE OF TRUST/BOM:
Teamwork makes the dreamwork.  Things can get confusing, rules may change, forces may try to draw you away from your beliefs.  Rely on each other to help stay the course and accomplish your goals.
MOLESKIN:

Thank you to Aladdin for waking me up this morning on one of the laps.  I may have lost 5 years of my life, but finished the beatdown with full situational awareness and was ready to face the day.

ANNOUNCEMENTS:
Work Day 8/6 at Cerebral Palsy Center 7am

OTB 2.0 Workout 7/30 at 7am, Q’d by Ribbed at The Equalizer

36 years young

THE SCENE: 70 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH

10 Tennessee rocking chairs

5 Cherry pickers
THA-THANG:
We mosey over to the flag pole after avoiding the stunk.

  • 11’s from the flag pole mosey strait over the field over to the corner of the tennis courts
  • box jumps and balls to walls merkins
  • Fellowship mosey(TM) over the bearmuda triangle and have three rounds
  • Bear crawl to all the corners
  • core first at each corner with LBC , V-ups, and gas pumpers
  • legs next round – squats – sumo squats – narrow squats
  • shoulders last round – should taps, merkins, and plank jacks
  • fellow ship mosey back to the AO with a jail break
  • handy.

MARY:
lot of mary was had
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:
John 15:5
MOLESKIN:
greatful for you men don’t forget to start everyday in Gods word.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.