F3 Knoxville

Tag: Cookie Monster

Put away your toys

THE SCENE: Nothing to write home about… Mid 70s, maybe not so humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23x SSH IC (just until Trolley reached the circle…)
10x Travoltas each side IC
Cossack Squats IC – Chaco picked rep count of 23!
10x Hindurkins IC

THA-THANG:
Mosey in the direction of the coupon pile
Stop halfway for 15x Big Boys OYO
Continue to the back of the maintenance building and grab a CMU
15x Overhead Reach BBS OYO
Mosey with CMU to the parking lot near the fitness center

4 corners of large grassy area each have an exercise on cardboard weinke.
Start at Corner #1 with 10x HR Merkins
Mosey with CMU to Corner #2: 16x Catalina Wine Mixers (8 each arm), 10x HR Merkins
Bear crawl pushing block to Corner #3: 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Mosey with CMU to Corner #4: 20x Carolina Dry Docks, 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Crawl Bear pulling block back to Corner #1 (Flutters etc until 6)

Next lap around: Flip the card over to reveal leg exercises!
For time, just mosey w/CMU to each corner. No accumulator either – Just the one on the card
10x Prisoner Get-up (each leg)
15x Squat Jump
30x Monkey Humpers (single count)
10x Donkey Kicks
More Ab work for the 6…

Time to put the toys away! Mosey back to the maintenance building.

Mosey back to the AO, stopping halfway for 10 more BBS OYO

MARY:
Got home 1 minute past curfew… No Mary today.
COUNT-OFF & NAME-O-RAMA
8 PAX today – A Wednesday record according to Booster!
CIRCLE OF TRUST/BOM:
As most of you know, we’ve been prepping our house for sale. This presents a number of opportunities for… friction. The thing that can grease that friction and keep it from flaring up and causing a fire is Love. Not touchy-feely type of gushy love, but Love that lays down Its life for another. Here’s the description of what love does. Read from The Message because this is a very familiar passage, and sometimes we can gloss over the words when we know them so well…

From 1 Cor. 13 (The Message)
No matter what I say, what I believe, and what I do, I’m bankrupt without love.

Love never gives up.
Love cares more for others than for self.
Love doesn’t want what it doesn’t have.
Love doesn’t strut,
Doesn’t have a swelled head,
Doesn’t force itself on others,
Isn’t always “me first,”
Doesn’t fly off the handle,
Doesn’t keep score of the sins of others,
Doesn’t revel when others grovel,
Takes pleasure in the flowering of truth,
Puts up with anything,
Trusts God always,
Always looks for the best,
Never looks back,
But keeps going to the end.
Love never dies.

MOLESKIN:

ANNOUNCEMENTS:
Truckin’ to the Pound is this weekend!  Don’t forget to mark your calendars for the F3 Anniversary first weekend in November.

Ode To The HIMs

THE SCENE: A bit damp but great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Baby Arm circles forward x 10 & Michael Phelps
  • Baby Arm circles reverse x 10 & Michael Phelps
  • Squats (IC) 4ct
  • Hand release merkins

THA-THANG:

Ode to Trolley (0-5 min) – Get in 2 lines or one depending on number of people.

  • Indian line formation, single man sprint to 3 stations leading to maintenance building
  • Start in plank position
  • Station 1, burpee
  • Station 2, big boys
  • Station 3, merkins

Ode to Booster and detention (6-20 min)

  • Pick up block and run to bottom of stairs at hill. After each exercise below, run stairs do 20 American hammers at top, then repeat
  • 50 overhead press w/block (OYO)
  • 50 squat w/block(OYO)
  • 50 curls w/block (OYO)
  • 50 rows w/block (OYO)
  • 25 left lumber jack (OYO)
  • 25 right lumber jack (OYO)
  • Repeat the above twice.

Run to quad

Ode to toto

  • 5s in door to door railway (squat jumps – Carolina dry docks)

MARY:

  • 10 V-ups 4ct
  • 10 baby crunches (4ct)
  • 10 box cutters (4ct)
  • 10 Flutter kick (4ct)
  • 10 hello dollys (4ct)
  • 10 scissors (4 ct) then sprint

COUNT-OFF & NAME-O-RAMA

Booster, Cookie Monster, Dreamer, Rocket, Snaggletooth, Stye, Trolley, Waxjob

CIRCLE OF TRUST/BOM:

Remember to be grateful for things you typically take for granted. An example is our F3 brotherhood.  We shouldn’t take it for granted because it has changed my health and emotional outlook.  Let’s challenge each other to be cognizant of that throughout the day and to acknowledge with thanks something that you have typically neglected.

ANNOUNCEMENTS:

  • August 25 – CSAUP – Trucking To The Pound
  • November 3 – F3 Olympics

15×30 Doormen + 7×20 Tabata

THE SCENE: Cloudy with a chance of meatballs.
WARM-O-RAMA:
5x 30sec warmup sets of Windmills, Side Straddle Hops, Calf raises, Lunges, Cherry pickers,

THA-THANG:

30 Doormen

For 15 minutes, while running around the Performing arts building, do 30 exercises per door on the building.  If you run into stairs anywhere along the way do five burpees with a stair ascent in between each burpee.  If you find that you are the first one in the group, after your current set to 30 go-to the back of the pack.
The 30 exercises are:

  • 10 V-Ups
  • 10 Crunches
  • 10 Cross Toe Touches

720 Tabatas:

Do 20 minutes of Tabata exercises rotating between the following seven exercises:

  • CMU Pull Over
  • Calf Raises
  • Derkins
  • Step Ups
  • Carolina Dry Docks
  • Dips
  • Box Jumps

MARY:
Jailbreak back from CMU drop off.

CIRCLE OF TRUST/BOM:

1 Corinth 9:24 Run in such a way as to get the prize..

2 Tim 2:4 Join with me in suffering, like a good soldier of Christ Jesus. 4 No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. 5 Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. 6 The hardworking farmer should be the first to receive a share of the crops.

Phil 3:14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Prayer:  Pray for Christian that his visa renewal goes well!

ANNOUNCEMENTS:
https://f3knoxville.com/category/announcements/

Mani Pedi at JUCO

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles 10 /10

Tempo Merkins 15

Tempo Squats 20

Claps 10

overhead claps 10

SSH 30
THA-THANG:

Mosey with the flag and a CMU because we can!

Quarter Pounder hold the cheese, 25, 50,75,100 merkins, squats, Mtn Climbers, SSH

Mosey to the Campus police station

Bear Crawl to Heaven 15 ( had a couple of Almost Merlots )

Mosey to the Resource Center

5/1 Burpees to Body Builders

Mosey to TTU Portables

Burpee Broad jump a long freakn way!

Mosey back to the AO

MARY:
Star Gazers
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
Patience is a Virtue
MOLESKIN:

ANNOUNCEMENTS:

3rd F this Sat 830 at Outlook

TTTP  August 25 6-10am  DO IT!!