F3 Knoxville

Tag: Flower Pot

Tour De Catholic

 

 

THE SCENE: A Balmy, clear and cool 29 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 9
Ole Miss Piss 10 each leg
Tempo Squats 10
Cherry Pickers 5
Tempo Merkins 10
THA-THANG:

There were 35 stations and we made it through 24 of them.  The idea was to move around campus, and see some new and old areas, to encourage all of us to be more creative.  Each area was labeled with number, and here are the corresponding exercises.  There were some new exercises that were crowd pleasers.  The El Capitan’s up the frost covered hills were a bit of a challenge.  The elevated plank jacks, merkins, and balls to the wall were a difficult trio.  We introduced some new exercises, the dirty hookup and the flying nun were a fun twist!

1 Twinkle Toes 18 Run the bases repeat x 3
2 El Capitan 19 El Capitan
3 Merkins 20 Calf Raises
4 El Capitan 21 LBC’s
5 Merkins 22 Batwings
6 Jump Squats 23 Run one lap
7 BBS 24 Stadiums
8 Monkey Humpers 25 El Capitan 5X
9 Bear Crawl 26 Step Ups
10 Elevated Plank Jack 27 Batwings
11 Elevated Merkins 28 El Capitan
12 Balls to the Wall 29 Calf Raises
13 Wall Squat 30 Pickle Pounders
14 Dirty Hookup 31 Flutter Kicks
15 Flying Nun 32 Hello Dollies
16 Dips 33 El Capitan
17 Pull ups repeat x3 34 Hello Dollies
35 Flutter Kicks

MARY:
There was no additional time for Mary today
COUNT-OFF & NAME-O-RAMA
One FNG today, Crawl Space.
CIRCLE OF TRUST/BOM:
How to confront a brother/member.


MOLESKIN:
Pray for racism, covid, Anchorman’s nephew Ian who suspects that he has yet another spinal fluid leak, praise for Curveball’s wife and her successful surgery.
ANNOUNCEMENTS:
No Christmas Day workout.

Shamrock – Commitment

THE SCENE: 41F perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Merkins 10 – 4ct 

THA-THANG:

Mosey to Racquet Club lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to Weigels Hill  stopping to bear crawl for 30 seconds. Once at the top we mosey back to racquet club. 

Another round of the basics. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise.

Total of 200 reps for all exercises 

Mosey back to AO.

MARY:
We did 90 seconds of burn without rest ( flutters, scissors, box cutters, repeat )
COUNT-OFF & NAME-O-RAMA
Trolley, Flower Pot, Betty, Mermaid, Clickbait, Hurl, Baby Boomer, Music City, Dumpster Dive, Osteen, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

Commitment has been on my mind this week. With the cold weather and even some rain you guys showed up ready to encourage and be there for each other. 

We are very lucky to have such a committed group of high impact men. 

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” Kenneth Blanchard

“Commitment in the face of conflict produces character.” Anonymous

 “Motivation is what gets you started. Commitment is what keeps you going.” Jim Rohn

6 For I am already being poured out like a drink offering, and the time for my departure is near. 7 I have fought the good fight, I have finished the race, I have kept the faith. II Timothy 4:6

MOLESKIN:
Trolley’s wife, Curveball’s wife, Brendan friend of several with cancer, Jenner’s meeting, Hurl & Clickbait adoption / foster care.
ANNOUNCEMENTS:

Jack’s 90th Celebration

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 77% 41 ℉ 4.0 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs hopping backwards forming a larger ring.
4 Cherry Pickers.
Count off into 1s and 2s. While 1s circle the ring, 2s do Bobby Hurleys. Then 2s circle while 1s BH.
While 1s circle 2s Grady Corn. Then reverse.

THA-THANG:
Mosey to large parking lot where a ring of cones is set up. With 4 cones distanced equally away about 30-40 yards from the ring. N, S, E, and West type thing.

About 10 seconds to run around ring. PAX starts running around ring at individuals own pace. Four ‘volunteers’ start and run to cones and do 20 reps of one of the exercises listed at the cone. Then run back to PAX and pick another to run out to a cone. You can run to any cone. Come back and pick someone else.  And so on. The running/circling PAX changed direction every so often and also Bernied both ways. PAX moved for about 10-12 minutes, no stopping.
Cone Exercises where:

  • Merkins
  • Squats or Monkey Humpers
  • LBCs or Box Cutters
  • Dips or Carolina Dry Docks

Mosey to a corner of parking lot.  Move to opposite corner stopping four times for exercise. Then at opposite corner perform exercise while waiting for the six. So four stops of # of first exercise. Then do second exercise at corner while waiting for six. After six arrives, everyone start second exercise in cadence to count listed. (So, rabbits do more.)

  • 20 Merkins and then 20 Flutter Kicks
  • 10 Jump Squats and then 15 Pickle Pointers
  • 10 Shoulder Taps and then 10 Fairy(Star) Jacks
  • 5 Burpees and then 15 Freddy Mercurys
  • 10 Plank Jacks and then 10 Squats

Then Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 Brothers.
CIRCLE OF TRUST/BOM:
Yesterday was my father’s 90th birthday. His name is John Joesph Purcell but his family calls him Jack. No doubt a HIM.

MOLESKIN:
—
ANNOUNCEMENTS: Still a wee bit of time to turn in coats.

Fridaythe13x13x.13

The Scene

Perfect Gloom

 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

 

Warm-O-Rama

Cherry Pickers

Thai Fighter Arm Circles

Seal claps

Merkins

Tempo Squats

Bear Crawl F/S/B/S/F

Motivator

 

Tha-Thang

Mosey to track and field hill

13 one heel elevated squats 

Bear crawl to curb, run up hill, recover down and hold plank until everyone returns

…..

Down to 1 by 3’s

 

Mosey to CMU pile stopping halfway for 10 BBS/Glute bridges

 

13 exercises – 13 reps – .13 mile run

We only got through exercise 8

Merkins

BBS

CMU Box Jumps

CMU Swings

Overhead Press

CMU lunges

Carolina Dry Docks

Mountain Climber Knee Taps

Freddy Mercury

Curb Dips

CMU Squats

Curls

Burpees over CMU

 

Mosey to AO switching between Bernie and mosey

 

Mary

Imperial Walkers for 45 seconds

 

COUNT-OFF & NAME-O-RAMA

17 HIM’s

 

COT/BOM

Joshua 1:9

“Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.” 

 

Isaiah 41:10

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”  

 

MOLESKIN:

 

ANNOUNCEMENTS:

100 yard Burpee Broadjump Dash

  • Scene: We thought it was gonna rain.. it was muggy damp for sure but no rain.  66 degrees felt like 77.
  • Welcome: FFF – Live it love it breath it – the only payment is in sweat 
  • Warm-up:
    • SSH
    • Slow Lunge stretch
    • Slow Cherry pickers
    • More slow lunge stretches with holds.
    • Slowsey
    • Several burpees combined with high knees on the way to Track
    • Couple random downward dogs + upward dogs
    • More high knee + burpees
    • Two Burpee broad jumps
    • Reverse Bear crawl across street
    • Two Burpee broad jumps
    • Bear crawl across street
    • Two Burpee broad jumps
    • Bernie across street
    • Two Burpee Broad jump
    • Sprint across street.
    • Slowsey to track.
  • Workout
    • In single file line progress down the football field using this pattern of exercise
      • Burpee Broad jump for 5 yards directly down the sideline
      • Reverse Bear Crawl Straight across field on the 5 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 10 yard line
      • Bear Crawl Straight across field on the 10 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 15 yard line
      • Bernie Straight across field on the 15 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 20 yard line
      • Sprint Straight across the field on the 20 yard line.
    • Repeat the above pattern zig zagging across and down the field until time called. We made it to the 20 yard line.
  • Circle of Trust

    • Luke 8:15 “But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.”  God’s word is the surgeon we need  (Hebrews 4:12), I encouraged and exhorted the men to retain and persevere with, in and through God’s word today. You won’t regret it, it will bear fruit.

  • Announcements
    • Congratulations to Judge Judy – our new Natan – transitioned this last weekend.  Remember to lift him up in prayer.