F3 Knoxville

Tag: Crab-Legs

After the Rain

THE SCENE: The rain moved out but left us a bit steamy.  around 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on the 4ct, 5 penalty burpees, 10 4ct plank jacks, 10 tempo merkins, 10 4ct imperial walkers, then over to curb for 10 Rocky Balboa’s jog to the other end for 10 more then mosey to get a rock.
THA-THANG:
Mosey to get a rock and circle up around the flag pole for an EMOM of Curls, OH press, Triceps, and Squats.  Performed that 2 times then put rocks back and went on the mosey.

Mosey to lower parking lot for the burpee box.  4 corners starting with 10 burpees in corner 1, 9 in corner 2, and so on.  Once finished we hit the pavilion for some 11’s of 4ct LBC’s and Box jumps at the cloud.  Called mercy on that and finished up with 2 rounds of 25 4ct hello dolly’s, and 25 4ct freddie mercury

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Phillippians 4:6-7…repeat BOM from last Tuesday.

Be Anxious about Nothing

THE SCENE: Temps in the 60’s…felt good at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Some Wayne Dunn’s, 10 tempo merkins, 10 4ct plank jacks, 10 tie fighters each leg, 10 windmills and a lap around the lot
THA-THANG:
Started in the parking lot with a partner workout.  Partner 1 performed the exercise while partner 2 ran a suicide.  We cycled through the list of exercises two times.  Exercises were as follows:

  • Merkins
  • Flutter Kicks
  • Man Makers
  • SS Hops
  • V Ups

All AMRAP on the rep count. Then we mosey’d to overlook for a trip around the bases with 10 reps of Lunges, Squats, Bobby Hurley’s, and Calf raises.

When finished we did some Freddie Mercury’s and Hello Dolly’s on the porch of the Asylum then mosey’d back to AO

MARY:
Had enough time to cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:6-7.

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.

Home Page

 

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

Baseball & Magnets

THE SCENE: Misty, slightly chilly morning. Perfect short sleeve hoodie weather…

F3 WELCOME & DISCLAIMER Done and done well. 

WARM-O-RAMA:

SSH IC x10 | LBAC IC x10 each way | Michael Phelps | Little of This, Little of That | Tempo Squats IC x10 

THA-THANG:

Mosey to Coliseum with a pit stop for 10 Merkins, 10 Squats, 10 BBS on the way

Ghostman Baseball at the Coliseum 

Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base (1st tree up the right side)
    • 10 Squat Jumps
    • Hello Dolly at Home 
  • Second Base (Steps of the Admin building)
    • 20 calf raises
    • Flutter Kicks at Home 
  • Third Base 
    • 30 Imperial Squat Walkers 
    • V-ups at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • LBCs at Home

Opposites Attract 

Partner up. 5 partner Merkins (facing each other, do a merkin and clap hands at the top, switching hands each time). Run to the opposite end of the coliseum, do 5 Burpees, race back to the middle. The losing partner has to do an extra Body Builder+ when returned to the middle. 5 Rounds, dropping 1 Burpee each round.

Fellowship Mosey transitioning to Regular Mosey back to the AO 

MARY:

SSH IC x10 | “Feet together down” stretch for the last 10 seconds before time is called 

COUNT-OFF & NAME-O-RAMA

12 PAX; 0 FNGs

CIRCLE OF TRUST/BOM:

Job 1:21 “The Lord gives, and the Lord takes away.” 

I have spent most of my life in comfort. In recent years I have had hard times (financially, mentally, spiritually, physically, etc.), but not near as difficult as those that are truly in need. Today, I saw the men of the Asylum AM step up for a family that they did not even know, for a guy who is a regular at a completely different AO across town. I put the word out last night that a family at my school was in need. They don’t have the resources to get their daughter to school in order to graduate. The nature of my school (which, while a Knox County Public High school) is that it has ‘less than ideal’ transportation options and this family does not have the means to buy gas in order to get their daughter to school. She is a senior on the cusp of graduation and needs to attend regularly to earn her diploma. The generosity of the PAX of the Asylum, both in attendance and not, was overwhelming to me. I will be able to present this family with a $250 gas card from Weigals tomorrow morning. 

I say it often, but it is ALWAYS worth repeating… The High Impact Men of F3 and F3Knoxville are the best men I know. Jumping at opportunities to make our community a better place. I don’t know where I would be without this group, and I know that if I ever need anything, an F3 HIM will be right there to help me along the way. 

ANNOUNCEMENTS:

Continue donations to The Wesley House

Convergence at JUCO on July 2nd 

Bro-lympics coming in November 2022

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