F3 Knoxville

Tag: Excitebike

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

Doras at the dog pound

THE SCENE: 35, gloomy but no snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grady Corns x 15, Mosey to outhouse  – 15 derkins

Mosey to AO – SSH x 15, Mosey to Outhouse x 15 derkins

AO – Imp. Walkers x 15, outhouse 15 derkins

AO- Calf Raises x 40, outhouse – 15 derkins

THA-THANG:
Indian run to base of Matterhorn at the speed bump, get a battle buddy

Partner 1 – runs to backbone does 10 pullups while partner 2 does exercises at the speedbump.  Switch and keep counting.

Exercises

  • 50 man makers
  • 100 hand release merkins
  • 200 Squats

Mosey to base of concrete stairs.  Keep battle buddy

Partner 1 runs to the Rock and does 10 Bobby Hurleys and back to partner 2.  Partner 2 is doing exercises.  Keep count together

  • 50 – Lunges (single Count)
  • 100 – American Hammers (4 Count)
  • 200 – hand release CDD (put your head on the ground)

Mosey to AO

MARY:
Flutter Kicks by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
M had an Uncle and Aunt die very recently.  Got us wondering if they were saved.   Don’t let anyone doubt about your salvation. Live a life through your speech, attitude and actions that leave no doubt about your salvation.  Also, someone’s salvation and eternal life is too important to be weak about asking them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Blood Drive tomorrow.

CSAUP at the Asylum this Saturday

Sharing the load

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
quick run, SSH, Merkins, Burpees, Cherry Picker, Arm Circles
THA-THANG:
Worked as a group to accomplish the total reps for each exercise, sharing the total number of reps as each participant was able

  • 500 Rock curl to press
  • 500 Dips
  • 500 Merkins
  • 500 Iron Mikes
  • 500 Jump Squats
  • 500 Imperial Walkers
  • 500 Dry Docks
  • 300 Pull ups
  • 500 Reverse crunches
  • 500 Decline Push up

MARY:
Flutter kicks, Box Cutters, Plank
COUNT-OFF & NAME-O-RAMA
7 strong
CIRCLE OF TRUST/BOM:
Psalm 34:19. We talked about learning to lean on each other and lean on God in difficult times and how to bring that attitude into our daily lives
MOLESKIN:
Prayers for Ribbed and his wife, Celebrating life of Tweet-E’s dad and Tweet-E’s 21 yrs

ExciteTank part 1

THE SCENE: Chilly and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The regular stuff.
THA-THANG:
Mosey to steps

Partner up . Partner 1 does 10 of every exercise until partner 2 returns from the run up to Dwayne Johnson and around the boat.
exercises are:

  • Merkins with 10 arm presses
  • Squats with rocketttes
  • 4-ct flutters
  • Dips on the curb
  • Iron mikes 2=1
  • 4ct shoulder taps
  • jump squats
  • Sprint to gas tank and back

Turn it over to Excitebike for……

mosey the long way around to the Backbone on Matterhorn. Do the following

  • 10 knee ups- lunge up to pole
  • 5 pull ups-Bernie up to pole
  • 10 left/right knee ups- run up to pole

there were other painful items that only Tweet-E did because he be so dang fast.
mosey back to AO.

MARY:

31 flutters, MudPuppy inspired dead bugs, cobra Kais, and BBS from a late arriving Mayberry.

COUNT-OFF & NAME-O-RAMA

10

CIRCLE OF TRUST/BOM:
How great is our God?
The super computer “Summit”  in Oak Ridge is able to spit out answers to 200 quadrillion calculations per second. It is the size of two tennis courts and takes 4000 gallons of water per minute to pump through its coolant system so it doesn’t overheat.
Man made this. God made man. You do the calculation. God is bigger than any of our problems.

MOLESKIN:

Mayberry joined us at the end to go over some really good reminders of how we need to be acting at the workouts. We all enjoy each other‘s company and love to joke around but sometimes we can get out of hand with some of the crude comments and language. The dog pound is a great AO, but we can always improve. Also, we need to do a better job with FNGs and new guys to make them feel welcome.

ANNOUNCEMENTS:
None