Fabio – Page 3 – F3 Knoxville

Light Pole Pictionary Trail at the Asylum

December 20, 2022 Sawdust

THE SCENE: 34 degrees & 80% humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie-Fighters, Burpees, Suicide Sprints with Bobby Hurley, Mountain Climbers at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Tried to figure out the pictures of the workouts between light posts on the trail.

Bearpees
Hello Dolly
Freddie Mercury
Lt. Dan
Junk Science (40 Merkins)
Big Boy Sit-Ups
Froggie Squats
Bobby Hurley
Tennessee Rocking Chair
Little Baby Crunches
ATMs
Carolina Dry Docks
Flutter Kicks
Iron Mikes
Gas Pumpers
Bonnie Blair
Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
V-Ups
X-Factors

MARY:
Cat Gut took us down stream with a boat and canoe.
COUNT-OFF & NAME-O-RAMA
16 HIMs could take the cold. We left it all on the field, the sidewalk, the parking lot, etc.
CIRCLE OF TRUST/BOM:
The Legend of the Candy Cane. Its origin dates to 1670 Cologne, where a choirmaster asked a candy maker to make something to keep the kids quiet during the Nativity Scene and remind them of Christ. The shape obviously mirrors the Shepard’s cane. But inverted it makes the shape of a “J” for Jesus. The sticks are white to represent the virgin birth and sinless nature of Jesus. The red stripes (3 small & 1 large) represent the suffering Christ endured at the end of his life. Those red stripes dissolve as you suck on the candy and bring the candy to pure white to represent how Christ’s sacrifice takes away our sin to make us clean.
ANNOUNCEMENTS:
None to discuss this time.

It was Monday and we made it

December 12, 2022 Cosmo

THE SCENE: 45 deg, calm, actually not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry-pickers, rockettes, butt kickers, high knees, some stretches
THA-THANG:

The place was a dump. So, we grabbed some trash laying around and mosied to the dumpsters. Then we continued our mosey mixing in exercises.

15 stations were setup in a circle with some toys. We hit the whole body… 60lb carry, shoulder raises, balance board, lateral jumps, weighted flamingos, blockees, slosh pipe squats, big boys with weight, shoulder taps, skaters, crawl bear up hill, flutter kicks while holding weight overhead, tuck jumps, and arm curls.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 16:24 – Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me.”

“If your Jesus doesn’t ask everything of you, you’ve probably got the wrong Jesus.” – Christopher Yuan
MOLESKIN:

ANNOUNCEMENTS:

Four Corner Journey

December 7, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Feels Like	Humidity	Wind Speed	Wind Direction
Partly Cloudy	57 ℉	57 ℉	95%	4.2 mi/h	SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:
SSH – 26IC
Grady Corns – 20IC
Rockettes – 12IC
Cherry Pickers/Willie Mays Hays

THA-THANG:

Mosey to covered area by the church. Using the four corners of the sidewalk around the square.

Elevens in corners 1 and 3. Merkins and Squats
Four corners. Movement between corners always facing west. So karaoke both ways, mosey, and bernie.
1st – 15 4ct Mountain Climbers
2nd – 20 Squats
3rd – 10 T-Merkins
4th – 25 single count SSH.
R&R three times.

Tiny Decisions Workout Wheel – App on phone to randomly pick count and exercise.
Moving between corner 1 and 3. Wheel was spun by PAX and exercises where determined.
Ab stuff and variations of merkins and others.

50 Dips

4 – 40/50 yard sprints in parking lot. Increasing in effort level.

Head back to flag.

MARY:
2 minutes of Mary determined by PAX
5 burpees to finish.
COUNT-OFF & NAME-O-RAMA
14 Good Men.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Uncle-n-law and his family as they battle illness. For families of teen suicide. For friends suffering through potential divorce. Praises for co-workers and cancer free biopsy. For my aunt who, on consecutive days, lost both her sister and husband over this past weekend. For men and women who are serving and have served in armed forces. And their families. For all the sick and suffering. And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Easy Black Friday @ Shamrock

November 29, 2022 Mermaid

THE SCENE: 50’s and light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops
Cherry Pickers
Arm Stretching
THA-THANG:
Mosey to the school covered area for the warmup, then Mosey to the covered area at the church for the following:
Max Hand Release Merkins in 2 minutes
Max Big Boy Sit ups in 2 minutes
Set a 10 minute timer and hold plank as long as possible, every time you break plank perform 10 burpees, 10 lunges, and 20 high knees, then resume plank.
After the 10 minutes, we moseyed to another long wall near the church for a 2 minute wall squat.
We then proceeded to the pull up bars where we all did 20 pull ups.

MARY:
With about 5 minutes remaining we went through an assortment of ab exercises
COUNT-OFF & NAME-O-RAMA
We had Patch Down Range from Nashville, with his brother Monstar who hails from the Truck Stop.
CIRCLE OF TRUST/BOM:
Since we just had Thanksgiving, I expressed my gratitude and Thanks for F3 and the guys that make the commitment to working out with us and how it improves my life.
MOLESKIN:

ANNOUNCEMENTS:

The Night Before Preview

November 17, 2022 Rainbow

THE SCENE: Chilly but not too bad. About 40 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 ssh on 4ct then the first corner of the parking lot 10 merkins, second corner 10 tempo squats, 3rd corner rocky balboa’s, and then we butt kicked down did some windmills and mosey’d back.
THA-THANG:
Mosey to the stop sign near the overlook. Simple circuit of 5 exercises at 20 reps followed by a run. The choice of the run was either up to the overlook (short run) or the road at the asylum (long run) *Goal was to get through the exercises 5 times for 100 reps of the following

Merkins
Dry Docks
4ct Flutters
Jump Squats
Burpees

MARY:
Back in time for 20 4ct Freddy’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read a short bit from Oswald Sanders book on Spiritual Leadership. The first characteristic of a spiritual leader…Discipline! Talked about conquering ourselves.