F3 Knoxville

Tag: Doubtfire

It’s not my Birthday but we can party

THE SCENE: Early and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the field.  tempo Merkins, cherry pickers, rockettes
THA-THANG:
Mosey to playground for 7s. Pull ups and 4-count LBCs.. in between, Run up to circle stopping at each cone to do a burpee.

Mosey to the splash pad for a kraken of 25 reps. Do exercise and then run around perimeter of splash pad. Exercises are:

  • Dips
  • OH presses
  • V-ups
  • Merkins
  • Step ups per leg
  • 10lb ball slams
  • lunges per leg

finish with Indian run to AO, and 10 decline, 10 incline and 10 dips x2 and 30 calf raises

MARY:
dealers choice: side crunches, hello Dolly’s , Freddy Mercurys
COUNT-OFF & NAME-O-RAMA

pax of 9

CIRCLE OF TRUST/BOM:

We’re all busy so don’t use “too busy” as an excuse for not doing something. Too busy just means it isn’t a priority. It’s not as important to you as something else.

Spend time in prayer, with your wife, kids mom etc.

MOLESKIN:

prayers for junk’s wife, butters family being sick, friends with losses and issues, Bartman’s daughter

ANNOUNCEMENTS:
TTTP, F3 Dad camp

Leg Day

THE SCENE:   Humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

squats x10, imperial walkers x10, Imp squat walkers x20, plank, merkins x10, alternating superman’s x10, rinse and repeat
THA-THANG:

  • 11s with Hydraulic squats and American hammers
  • mosey to the tennis courts and run, shuffle, Bernie both tennis court main lines
  • Calf raises at the pavilion , 20 ic 4ct straight, 20 4ct duck, 20 4ct pigeon
  • mosey to the hill in front of the splash pad for 11s with monkey humpers at the bottom and big boys at the top, Bernie up the hill each time. good for the QUADS!
  • mosey to the playground for a quick round of pull ups and squats. started off as 11s but cut it short. All did at least 20 pull ups
  • Mosey to the field for 60-75 yard jogs, runs, and finished off with 2 good AYG sprints!

MARY:
nunya
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
let your actions speak louder than words. nuff said
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Batman v. Superman

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC F/B, Tempo Merkins, LBCs, Tempo Squats, Cherry Pickers, SSH

THA-THANG:
Run .5 mile loop stopping at Pavilion for 10 Man-makers, at second gate for Alligator Crawls/Lunges/Imperial walk to Playground. Stop at Playground for 10 Pull-Ups, 10 Squats, and 10 Merkins. Rinse and Repeat AMRAP.

MARY:
100 Flutter-Kicks, 100 LBCs, 50 Pickle Pounders, Run .5 miles.
COUNT-OFF & NAME-O-RAMA
2 souls
CIRCLE OF TRUST/BOM:
Be a source of peace and comfort for the wife. Study her heart regularly.  Be that light when she enters dark times (anxiety, depression, stress).
MOLESKIN:
Where the heck is everyone?
ANNOUNCEMENTS:
N/A

CMU Thieves

THE SCENE: 72°F. Apx 1000%RH
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Crabettes x15 IC
Mtn Parkers x15 IC
Imperial Squat Walkers x15 IC
Grab some CMUs!
20x hop over CMU (side to side) OYO
20x hop over CMU (front to back) OYO
10x Merky-Derky OYO (Hands on CMU, Merkin, bear crawl forward until feet on CMU, Derkin, crawl bear back. That’s 1)

THA-THANG:
Leapfrog run with CMUs:
Split into two groups.
First group stays put and does exercise.
Second group runs about 100 yards, stops, and does exericse.
First group catches up and runs about 100 yards beyond, stops, and does exercise. R&R for a bit more than a mile.
Each group does each exercise for 2 stops, then switches to the next exercise:
Curls
Overhead Press
Bent Over Rows
Tricep Extension
Upright Rows

Finished up near the playground… Doubtfire wanted to play, so we moseyed in for 25 box jumps OYO before returning the CMUs to the AO

MARY:
Does this have a name? Whatever it is, we did 10 of them:
From BBS position, hold CMU with straight arms, bring it down and touch the ground above your head.
In one smooth motion, bring it back up, out past your knees, and rise to a standing position, then back down.
Cash out with about 25 Merkins

COUNT-OFF & NAME-O-RAMA
Just four PAX today… One on Q and 3 that forgot to check the Q schedule and found themselves at a Waxjob beatdown.
CIRCLE OF TRUST/BOM:
During today’s Q, there were times of just standing still, doing work, while others cruised on by. Life can seem like that sometimes. You seem stuck in one spot, not making progress no matter how hard you work, while others seem to be moving at a rapid pace. In those times, be patient. Wait on God. Keep doing the last thing He told you to do. When it’s His time, He’ll move you.
MOLESKIN:
We definitely looked the part of Asylum inmates today, stealing CMUs one at a time and running off with them…
ANNOUNCEMENTS:
Farragut Independence Day Parade on the 4th… Come out and put the EH on some sad clowns!

Walk it Out

THE SCENE: 70 with a little extra heat from the asphalt.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat – IC x10
Monkey Humpers – IC x10
Merkins – IC x10
Mountain Climbers – IC x10
Squats – IC x10

Indian Run to Beatdown Location

THA-THANG:

Wall Walks x5 (25 dry docks)

Bear Crawl to the Tree

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Burpees x10

WWII Sit-ups x20

Run around parking lot

WWII Sit-ups x20

Burpees x10

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Bear Crawl to the Tree

Wall Walks x5 (25 dry docks)

Rinse and Repeat! : )

MARY:
Box Cutters IC x26
V-ups OYO x10
LBC Cash Out

COUNT-OFF & NAME-O-RAMA
10 Pax
CIRCLE OF TRUST/BOM:
Live in the now, think about how you’ll react in a situation prior to the situation. Later today is not guaranteed, nor is tomorrow. My whole life I can look back at moments where I thought highly of someone, example is a junior high kid my role modles were the HS Varsity Basketball Players, that day came and left, then it was college athletes, and pro athletes…and now reflecting on that, they are young kids…with hopefully a long life ahead of them…What i’m getting at is no day is guaranteed. Over the past month, we have seen 8yr old kids being murdered, Fathers and Brothers committing suicide, and several pedestrians struck by vehicles. My point here is that even at the age of 60+ when you think you have made it (or at least in my eyes) past all the “crazy days” or “tough times” your life is not guaranteed another day…Be Godly, Be active, Contemplate prior to your actions to help with the reflection of your actions….
MOLESKIN:
Love the JUCO Men…It’s an honor to be able to lead and endure with you all.  Thanks for having me!
ANNOUNCEMENTS:
July 4th Parade and Dads Camp…GET IT GET