Free Fall – Page 5 – F3 Knoxville

Pre Halloween Mullets and Treats

November 2, 2020 Mermaid

THE SCENE: Crisp and Clear Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Tempo Squats, baby arm circles forward & Backward, shoulder stretches
THA-THANG:

Mosey to CMU pile
Grab 2 cmu’s, one for each hand

four corners have exercises, rinse and repeat at each corner
farmer carry between each station
corner 1 arms
	25 curls
	20 Alpos
	15 Tri extensions

Corner 2 legs
	25 Squats
	20 Lunges
	25 calf raises

Corner 3
	25 shrugs
	25 vertical bench press
	10 each single arm rows from plank

Corner 4
	20 dips
	20 deep merkins
	20 straight leg dead lift

Sparrow (11 years old) called out Cheatsheet (51 years old) for not doing a leg exercise. Cheatsheet became animated and talked a bunch of trash. Sparrow challenged Cheatsheet to a race, so after the workout was over, we did about a 100M sprint where Cheatsheet narrowly edged out Sparrow. Cheatsheet was going crazy, and we reminded him that he beat an 11 year old in a race. Good times were had by all!!!

MARY:
No time for poor Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are living in a world where God is not put first, and the world suffers from the works of the flesh. We need to make God a priority, and exemplify the Fruit of the Spirit.
MOLESKIN:

ANNOUNCEMENTS:

A Year In The Making

November 1, 2020 Baby Boomer

THE SCENE: A comfortable mid-50’s fall morning

WARM-O-RAMA:
4ct SSH (IC) x 25; 4ct Tai Fighters (IC) x 10 – forwards and reverse; 4ct Starfish Crunches (IC) x 10; 4ct Plank Jacks (IC) x 10; Mosey to the CMU pile in the alley

THA-THANG:
A killer few rounds of fun to be had:

Before beginning the first round of pain, murder bunnies for 25 yards and then rifle carry CMU back to starting line. Repeat murder bunnies and rifle carry between each round and to finish off the killer workout.

Round 1: Alternate between exercise 1 (CMU dead lifts) and exercise 2 (SSH’s) running 25 yards between each set of reps. Perform 5 reps of exercise 1, run 25 yards and perform 20 reps of exercise 2, then run back to starting line. Now perform 10 reps of exercise 1, run 25 yards and perform 15 reps of exercise 2, then run back to starting line. Perform 15 reps of exercise 1, run 25 yards and perform 10 reps of exercise 2, then run back to starting line. Last set perform 20 reps of exercise 1, run 25 yards and perform 5 reps of exercise 2, then run back to starting line.

Round 2: Similar 4 sets of 25 total reps. Exercise 1 is CMU bentover rows and exercise 2 is merkins.

Round 3: Similar 4 sets of 25 total reps. Exercise 1 is CMU squat thrusters and exercise 2 is mother earth burpees.

Return the CMU’s to the pile.

MARY:
Indian run formation to head back toward AO but start with planks instead of running. 6-man sprints to the front and resumes plank then next HIM in the rear sprints to the front – rinse a repeat as the formation inches toward the AO. After much growing and clamoring, switch to Al Gores. After a little more ground is gained, switch to Rocky Balboas. Once the AO is close enough to smell it, switch to SSH’s. Finally a jailbreak leads the PAX back to the AO just in time for a speed round of 10 SSH’s then 10 merkins back and forth in AMRAP/OYO fashion until the Q draws to an end.

CIRCLE OF TRUST/BOM:
Psalm 20:7 “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.” Election next week has many divided and pitted against each other and causing undue stress and worry. Trust in the Sovereign Almighty and know that He is in control – no matter the results of the election. Do your civic duty and vote, but trust God for the result. Join me in prayer on Tuesday while others watch the polls. 2 Chronicles 7:14 “If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.”

Be Prepared, a Field Trip to The Cedar Bluff Schools

September 2, 2020 Mermaid

THE SCENE: 70’s clear and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No one took the open Q, so Mermaid picked it up and treated everyone to a field trip off the Shamrock A/O and a visit to the Cedar Bluff Schools.
Motivators from 9, and 3 Cherry Pickers, then Mosey to the Cedar Bluff Schools
THA-THANG:

Meet in the middle of the circle.
Call out an exercise, an amount, and a location,
run to the location, do the exercise in the amount called and run back, repeat the exercise
Hold an Al Gore until everyone returns and finishes
stop at 6:05 and run back to Shamrock a/o
Tree	Hand release, release merkins
light pole	Leg Raises
chain link fences	Jungle Boi Squats
cross walk	BBS
grass	Stationary Lunge Steps
brick wall	Wall Squats
steps	calf raises
sidewalk	burpees
handicap parking	bobby hurley
covered area	american hammers
directional arrow	merkins
stop sign at cedar bluff road	monkey humpers
repeat as necessary

MARY:
4 rounds of a PAX calling out a core exercise followed by 10 merkins.
Pickle Pounders, Little Baby Crunches, Freddie Mercuries, and box cutters were called and performed.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be Prepared
Ezekiel 38:7
New International Version
7 “‘Get ready; be prepared, you and all the hordes gathered about you, and take command of them.

Matthew 24:44
New International Version
44 So you also must be ready, because the Son of Man will come at an hour when you do not expect him.

MOLESKIN:

ANNOUNCEMENTS:
Iron Pax week 1 on Friday begins at 0515
Mandolin is looking for some OTB partners for an evening workout.
Pringle has a friend looking for a substitute on a paper route. This route only needs coverage so the normal carrier can take some time off. Two weeks currently needed in October and in November. The pay could be as high as $500 per week. Let me know if you are interested, or know someone that might be, and I will put you in touch with Pringle.

The Longest Mary Ever

August 19, 2020 Mermaid

THE SCENE: Low 70’s and clear with relatively low humidity
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH to 10
Cherry pickers		5
Baby arm circles forward/backward
Tempo Merkins		10
Temps Squats		10
Mosey to large CMU pile, get 2 CMU’s

THA-THANG:

20 blockees
40 Thrusters
60 Renegade Rows
80 Goblet Squats
100 Merkins

When finished put the blocks away
Turn left and run to the first speed bump.
Do a burpee, run to the 2nd speed bump, add a burpee.
Run back to the first speed bump, add a burpee.
Repeat until you get to 5 burpees.

Total Merkin count today
warmup 10
Blockees 20
merkins 100
Burpees 15
Mary 100
Total 245

MARY:

We went around the circle and each PAX led us in a 4 count 10 rep ab exercise
After each exercise we did 10 merkins.
We had 11/13 PAX call out and lead ab exercises.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 1:12
Those who stand firm during testing are blessed. They are tried and true. They will receive the life God has promised to those who love him as their reward.

We are living through a test in 2020, there is a blessing but as God promises, we have to love him to take advantage of the reward. To love God, we need a relationship, prayer time, studying his word, etc How do you demonstrate love? We need to put that into practice so that as we are tried or tested during this time or others, that through our love of God, we can receive the blessings.
MOLESKIN:
2 FNG’s that came with Free Fall… named Geico and Gnome (originally Jar Jar, but that was taken)
ANNOUNCEMENTS:
IRON PAX coming up in September.

Never Give Up – Shamrock

August 14, 2020 Anchorman

THE SCENE: Low 70s little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop 25

Twinkle Toes (IC) 4 CT x 15

THA-THANG:

Mosey to the CMU pile next to the field.

Grab a CMU.

25 Curls

25 Slow twists

50 Bench press

Mosey to the track.

Line up on the 0 yard line.

25 Curls + 25 Slow Twists then move your CMU forward to the 5 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 10 yard line

Run 1 lap

25 Curls + 25 Slow Twists then move your CMU forward to the 15 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 20 yard line

See how far you can go.

Before returning CMUs we did 60 more bench presses

MARY:
We had 1 minute left over to do merkins until 6:15AM
COUNT-OFF & NAME-O-RAMA
Betty, Mermaid, Pom-Pom, Free Fall, Curry, Key Fob, Dumpster Dive, Slim Reaper, Sparrow, Slip-n-Slide, Music City, Cheatsheet, Curveball, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

The Word:

Some quotes from my grandfather from about 25 years ago at his 50th wedding anniversary.

“Never Give Up” – He was talking about his 50 years of marriage and also his walk with Christ. He said there will be peaks and valleys. The pain we suffer when we are in the valleys makes us appreciate the mountain tops.

“Be There”! – He looked around at over 100 family members and friends that came to celebrate their 50th anniversary. He praised us for being there, but said this may be the last time that we are all together, but it won’t be the last time up there.

I was just a dumb 12 year kid, but his speech stayed with me my whole life. He had such a great perspective on life. He was eternally focused. I want to challenge us to be eternally focused as well.

MOLESKIN:

ANNOUNCEMENTS: