F3 Knoxville

Tag: Dreadlock

Standing O for the Sunrise

THE SCENE: Typical July morning. Except it’s May.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x33 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
Failure to Launch x8
Travoltas x10 IC each side
Mountain Parker x15 IC
Hindurkins x10 IC

THA-THANG:
Mosey to the hill by the boats for 7s:
Bottom of the hill: Diamond Merkins. Top: 4-ct Iron Mikes

Mosey to the opposite side of the loop
Grab a battle buddy for Broken Wheelbarrow – Partner holds only one leg.
10 yards, 5 merkins. 10 more yards, 5 more merkins.
Swap roles with battle buddy for the return trip.
R&R, this time with other leg.

Mosey around and up the hill to the Tavern.
Face the sunrise for 4-ct Overhead Claps x40 IC
Bear crawl back down the hill (including the stairs!)

Battle buddy up again for Dora style: 50 Merkins, 100 BBS, 150 Squats
Moving partner crab walk to the concrete, run back.

Mosey back toward the AO, pausing at the boats to line up for Blacksnake.

MARY:
No time left today, unfortunately!
COUNT-OFF & NAME-O-RAMA
12 HIMs today… No FNGs.
CIRCLE OF TRUST/BOM:
We took in the beauty of this morning’s sunrise from the high point by the restaurant as we did our overhead claps. God as put beauty in the world all around us, both for our enjoyment and to point to Him. Take time today and look for that beauty, especially in places where you may not appreciate it every day. Really look into your wife’s eyes as she talks about her day. Marvel at the delicacy and tinyness of your baby’s toes as you change a diaper. Check out the rainbow swirls and patterns in the oily puddle of condensation runoff from your car A/C…

MOLESKIN:
Just noticed yesterday that they’ve added FTLs on the Exicon… It’s F3 official!
ANNOUNCEMENTS:
Prayers for Britt, Jessie, and the Thacker family

Fantastic Figure 8’s

THE SCENE: Shew, it’s sticky out there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 burpees OYO
  • 10 Lunges (each leg, OYO, much to Mayberry’s dismay)
  • 15 Imperial Walkers (IC, for Mayberry)
  • 20 Squats IC (super slow, for the old people)
  • Little baby arm circles x 10 each direction

THA-THANG:
Mosey to the parking lot where a ~1,000 ft figure 8 course was laid out. The following exercises were performed throughout each lap:

  • 25 LBC’s (4 ct.)
  • 10 pistol squats (each leg)
  • 25 Hello Dolly (4 ct.)
  • 10 Oblique Crunches (each side)
  • Burpee broad jumps
  • Lunges
  • Bear Crawl
  • Stair climbs x 2
  • Gorilla Shuffle
  • Inchworm merkins
  • Crabwalks

MARY:
La-Z-Boy lead through some more hello dollys, since we hadn’t had enough yet.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be aware of who & what you spend your time on. I recently observed a man take a phone call during his daughter’s dance practice and act annoyed that the dance practice was interrupting his phone call. While there is a time and place to focus on work and to be diligent, there is also a time and place to be wholly present for our friends, family, etc.
MOLESKIN:
Mayberry wore a weight vest (again) and still kicked our asses. That guy is a beast.
ANNOUNCEMENTS:
Don’t forget about F3 Convergence on Memorial Day. Also, a Murph workout at 9:00 a.m. organized by Abscess. Last, please sign up to Q! We are going to start trying to fill up the month’s schedule on the last week of the previous month. If you’re skeered, please reach out to a “veteran” Q or research the Q101 info on F3’s website. It’s not hard, it’s very rewarding, and everyone appreciates your efforts!

Hardship Hill part Deux

THE SCENE: Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Cherry Pickers IC x 10
  • Squat IC x 10

THA-THANG:
Indian run to Matterhorn for an Elevated Escalator. Do one exercise, then do 1 & 2, then do 1, 2 & 3… After you do all the exercises in one circuit, remove the first one, then the 2nd until finished.

  • Hand Realease Burpees x 5
  • Iron Mike’s x 10
  • Skaters x 20
  • Squat Hops x 30
  • Star Jack’s x 40

MARY:

  • MTN Climbers IC x 50
  • Flutter Kicks IC x 40
  • Box Cutters IC x 30 (Sparky)
  • Peter Parker’s IC x 20 sec (Tweet-E)
  • Squats OYO x 10
  • HR Burpees OYO x 5
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Doing physically hard things makes other hard things in life more obtainable.
    MOLESKIN:
    PAX worked hard today. We really struggled with forming the circle today, guess we need more practice.
    ANNOUNCEMENTS:
    None at this time

Making it up as we go

THE SCENE: 60, clear, HUGE moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, arm circles,  overhead claps,  merkins, squats
THA-THANG:
A little modified murph.  5 rounds

10 pull ups at the playground

10 merkins at the bathroom

10 squats at the end of the parking lot

 

11’s with bbs and merkins from a light pole to the bleachers

Upper field for bear crawls,  sprints, burpees,  lunges, merkins

 

MARY

Stitches – flutter kicks

Sparky- box cutters

Frosty – BBS

Dreadlock- hello dolly

Sparky- pickle pounders
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I hoped no one would show up this morning because I really didn’t feel like working out.   Thank you for making me get out of the truck this morning men.

MOLESKIN:
Hardship hill today
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sprints and Merkins

THE SCENE: 47 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC 25

Smurf Jacks IC 25

Star Jacks IC 25

Plank Jacks IC 25
THA-THANG:
Sprints

Merkins

Ab stuff

MARY:
World’s greatest Merkin

Spiderman Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Whatever I said wasn’t what I wanted to say.  But God is not meek his is strong and he is always strong.  He wants us to be meek at times, so that we can depend on one another and more importantly depend on Him.  He wants us to be strong for one another. There have been far too many stories lately of men not reaching out and it ending in dire consequences.  We as HIMs need to make sure we are reaching out too and being God’s light to these men.

MOLESKIN:
Props to Junk for coming out even though he is on IR

ANNOUNCEMENTS:
Hardship Hill is this Sat