F3 Knoxville

Tag: Fabio (Joe Hamilton)

Old Faithful

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AO: shamruck
Q: Mermaid
PAX: Honeydew, Baby Boomer, Drano, Fabio (Joe Hamilton), The Situation, Dumpster Dive, Scratch-off, Mermaid
FNGs: None
COUNT: 8
We rucked Old Faithful, and the COT was about the need/value of F3 and how we should consider giving this gift to our friends by inviting them to join this community. Then a challenge to try the other F’s. If you are here for a workout, then try a 2nd F, if you do a 2nd F, try a 3rd F activity. F3 is more than a workout, just find other opportunities and give them a try.

The Toilet Bowl Workout

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AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Hands, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Fabio (Joe Hamilton), Matlock (Bill Maddox), Pac-man, Sawdust, TRC/Crab legs, Aquafina
FNGs: None
COUNT: 11
WARMUP:

Warm Up / Stretching
Mosey w/ CMU

THE THANG:

Round 1:

25 Thrusters w/ CMU
Jog 1/8 Mile
25 Dips
Jog 1/8 Mile

Round 2

25 Kettlebells w/ CMU
Jog 1/8 Mile
25 Step Ups
Jog 1/8 Mile

Round 3
Alternating Merkins w/ CMU (Side/Top/Side) ~ 30 Reps
Jog 1/8 Mile Round
20 Burpees
Jog 1/8 Mile

Round 4
30 Curls w/ CMU
Jog 1/8 Mile
30 Bench Rows w/ CMU
Jog 1/8 Mile

MARY:

Mosey back to AO
2 Minutes Big Boy Sit Ups

ANNOUNCEMENTS:

COT:

My Father’s Day present this year was a rolling tool box to get organized. Got it together ok but had an extra piece at the end that got left out. I was reminded after some wonderful input from my wife to always read the instructions first! I was also reminded that in all we do don’t forget to include the most important piece…. Love.

“If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away.”
‭‭1 Corinthians‬ ‭13‬:‭1‬-‭8‬ ‭ESV‬‬
bible.com/bible/59/1co.13.1-8.ESV

Choose your own adventure

AO: shamruck
Q: Lizzy
PAX: Inconceivable, Fabio (Joe Hamilton), Flower Pot, Anchorman, Mermaid
FNGs: None
COUNT: 6
WARMUP:
Walk to the track
THE THANG:
Choose your own adventure
MARY:

ANNOUNCEMENTS:
Happy Pride to Eliza
COT:
June is men’s mental health awareness month. Talked to the guys about my personal experiences

Your Hips Don’t Lie

AO: shamrock
Q: Mermaid
PAX: Band Camp, Stitch, Tailhook, slappy, Flower Pot, Fabio (Joe Hamilton), Dumpster Dive, Free Fall (Justin Whitaker), Anchorman, Mermaid, Draino, Inconceivable
FNGs: 1 Inconceivable
COUNT: 12
WARMUP:
SSH -13
Cherry Pickers – 5
Merkins – 3
Runner’s Stretch
Arm Stretch
Tempo Squats – 9
THE THANG:
Divide into 4 groups of 3
Each group gets one band and one block.
There are two stations with exercises at each one, and you perform the assigned exercise until the third guy gets to you as he acts as the timer.
Station 1: Thrusters, Blockees, Bench Press, Squats, Lunges, Split Squats, Curls
Station 2: Merkins, BBS, Diamond Merks, Vups, Wide Merks, American Hammers, Carolina Dry Docks, Plank
MARY:
Flutters – LBC’s 10 reverse ladder down to 5. Variations of Jane Fonda’s, Snow Angels, Pickle Pointers, Pickle Pounders
ANNOUNCEMENTS:
Camping & One Knox
COT:
Let’s normalize vulnerable.
I talked about pornography and ways that helped me deny that temptation. It starts with not watching people kissing in movies. You probably wouldn’t watch people make out in public, so why tune in digitally? When confronted with these scenes, fast forward or swipe through them. Consider preventing your mind from chasing the rabbit down that hole. It has worked to help me not look at pornography in over six months.

Matthew 16:24 Paraphrase: Deny yourself, pick up your cross and follow me (Jesus).

Where do you need to deny yourself so that you can follow Jesus?

It’s All Fun & Games

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), TRC/Crab legs, Rainbow, Hands, Cat Gut (Mike Davis), Waffle House (Brady Greene), Fabio (Joe Hamilton), Bunny, Gibbler
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (Because Bunny wasn’t sure if he was warm)
– Route 66 with Squats up to the Asylum

THE THANG:
Two (2) Teams Competing for most Exercises Complete. One team would run based on the roll of the dice, while the other did exercises. When the run team returned, the teams switched.

The Rollin’ & Runs:
1. Space Needle
2. Asylum Building
3. Whole Big Circuit
4. Down to the Overlook
5. Upper Parking Lot
6. Tree Run

The Exercises:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)

MARY:
– Matlock (Bill Maddox)’s Dante’s Core
– Cat Gut (Mike Davis)’s Boat-Canoe

ANNOUNCEMENTS:
– Book Club after BOM
– Anderson County Starfish Coming this Summer

COT: Do not expect to Rise to the Occasion, but Fall to your Level of Training. Focus on training in your life; spiritually, physically & mentally to be prepared for any eventuality.