F3 Knoxville

Tag: Espy

Hang Man

THE SCENE: 35 or so, pretty nice out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats IC, Peter Parkers IC, Ty Fighters IC, merkins IC, mary Katherines OYO x 5
THA-THANG:

Hang man, yes we played hangman. 5 games of it

  • Pick a letter that is incorrect, everyone does 10 merkins, 10 LBC and 10 squats
  • Get a letter Correct, everyone does 4 Mary Katherines in celebration
  • Guess the word correctly, take a short victory lap
  • Just 10 reps of each exercise but with all the wrong letters, we did a lot of reps!
  • Get Hung, do 20 burpees! We did one set, thanks to Hammy knowing the other words

MARY AKA the REWARD for doing so well at Hangman
BEARWAY TO HEAVEN
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
The words we played hangman with were, Guts, Resilience, Integrity, and Tenacity. ALL together makes the acronym for GRIT which was the last word. I hope we all have GRIT in some form or fashion.
MOLESKIN:
As a coach once said, “GRIT is the ability to finish strong”. Don’t just roll across what ever finish line you are crossing, finish strong and all the way through
ANNOUNCEMENTS:Convergence for 5 year anniversary for F3 Knoxville, AYE!

Bring Sally Up

THE SCENE: 32 degrees, FREEZING! (29 according to Postpone)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 30 IC

TEMPO SQUAT X 10 IC

TEMPO MERKIN X 10 IC

THA-THANG:

  1. Bring SALLY up with SQUATS
  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with MERKINS

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with protractor 30 degrees to 90 degrees

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with CMU bicep curls

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with dips on bench

2. Formed a circle and PAX roulette played with 10CT exercises being performed in middle until everyone has a turn. Next in line calls out exercises for individual in middle. PAX performing leg exercises which include Al Gore, squats, squat jumps, iron mikes, clock lunges while HIM in middle performing 10 repetitions.

MARY:
Hold the Iron cross: thumbs down, chicken wing, overhead claps

LBCs to close

COUNT-OFF & NAME-O-RAMA
12 HIMS and no FNG

CIRCLE OF TRUST/BOM:
It’s election day! It is my first time voting in an election. I grew up with parents owning a strong belief without compromise for the other side which steered me away from voting. We have becoming very divisive in society with the left becoming further left and right becoming further right. Over time, I have felt more of a duty to vote from those who have sacrificed to make this a free country where democracy exists. We have to learn to have constructive debates and open up our views to others. Love your neighbor. Know when to listen and when to debate. Overall, have hope knowing God is the king of this world.

MOLESKIN:
Steven Curtis Chapman

“God is on the Throne”

ANNOUNCEMENTS:

Convergence this Saturday, the 7th at Concord Park!

Halloween bag of exercises

THE SCENE: A chilly morning at bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hopsx15 in cadence

Cherry Pickersx5 in cadence
THA-THANG:
Split Pax into 2 teams, each team has a Halloween fun bag with the following exercises. One member draws an exercise and runs lap to street and back while the rest of his team does the exercise. Team that wins holds a plank until losing team catches us

  • Squats
  • Iron Mikes
  • Thrusters
  • Burpees
  • Bodybuilders
  • Merkins
  • Peter Parkers
  • Gorilla Humpers
  • Step ups
  • Apolo Ohnos

Follow up with 1 minute each of

  • Curls
  • Press
  • Chest Press
  • Bent over rows
  • Dips
  • Dry Docks

Finish with each member of Pax calling out favorite exercise, then 1 minute of that exercise

 

MARY:
Flutter kicks, LBCs, shoulder taps
COUNT-OFF & NAME-O-RAMA
Welcome to Espy’s 2.0, Lumberjack
CIRCLE OF TRUST/BOM:
Advocacy. F3 has meant so much to myself and so many others of us. Let’s spread the word to help us reach more people
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Can You Hear the Rain?

THE SCENE: Wet… very wet

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

All but merkins are 4ct IC

  • Side Straddle Hop x25
  • Hillbilly x20
  • Broga Windmills x15
  • Side plank leg lifts x10 each side
  • Clam Legs x10 each side (nice and soggy)
  • T Merkins x5 (1 each side is 1 rep)

THA-THANG:

Mosey to Waxjob Hill

7s (with bonus 7&7 final round)

  • Top: side crunch 4ct.
  • Bottom: side plank burpee (1 each side is 1 rep)
  • Travers the hill sideways

Mosey back to Grinder

ROUND 1 (yes… there was more planned…)

11s (with bonus 11&11 final round)

  • Pavilion: side tri rise (1 each side is 1 rep)
  • Other side: T Merkin (1 each side is 1 rep)
  • Travers: Ape Shuffle

MARY:

  • Standing Side leg lift 4ct. IC x15 each side
  • Broken Starfish 4ct IC x10 each side
  • Side Plank Rotations x10 each side
  • 20x ww2 oyo
  • Ankle touches 
  • Crunch for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Just Listen.

1 min of silence

We have two ears on the sides of our heads, and only one mouth. Let’s just listen today.

MOLESKIN:

https://youtu.be/6KQLOuIKaRA 

ANNOUNCEMENTS:

Convergence for 5 year anniversary. Nov. 7 – Asylum.

Belated Birthday Beers For Pinocchio at the new Xul Beer place on Saturday Oct. 31. 2pm-4ish

Don’t Poke Bears

THE SCENE: Mid 50s and not enough air for the Pax to breath
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rocketts
Windmills
Cherry Pickers

Indian Run to Mt. Suckmore

THA-THANG:

Starting with 10 Burpees at the top of Mt. Suckmore is round 1. Add the next movement for round 2 – 10 Burpees, 15 Peter Parkers, run back up Mt. Suckmore to begin round 3. 10 Burpees, 15 Peter Parkers, adding 20 Merkins, then run back to start…
7 Rounds:
10 Burpees
15 Peter Parkers
20 Merkins
20 Air Squats
15 Chest to Bar
*Bernie up Educator* to find 30yd Walking Lunges

Indian Run Back to A.O.

MARY:
10 BBS to catch yo breath
Flutter Kicks
Hello Dollys
1 min plank to finish it out

COUNT-OFF & NAME-O-RAMA
12 Pax with a special appearance by Veep meeting us at the beatdown location! (13)

CIRCLE OF TRUST/BOM:
Kept it simple this morning. DON’T BE A JERK! Jerks aren’t cool. Do something nice for someone today.

MOLESKIN:

ANNOUNCEMENTS:
Nov. 7th convergence for 5yr anniversary of Knoxville F3!