Frizzles – Page 11 – F3 Knoxville

Bruce Lee and the Catalina Wine Mixers

July 19, 2022 Frizzles

THE SCENE: No rain, which is always a disappointment for YHC.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, little arm circles, tempo squats, mosey!
THA-THANG:
Bear crawl across the bridge at the South end of the pond.

Bruce Lee- super set the following:

American Hammer (x10 4ct)
Leg raises (x10 4ct)
LBCs (x10 4ct)
Hell touches (x10 4ct)
Crunchy Frog (x10 4ct)
100s (x10 4ct)
30 second rest. Then repeat. We completed 3 sets this morning!

Mosey down the path for some DORAs:

100 merkins
200 Cataline Wine Mixers
300 single leg squats

Mosey to the sun sphere- then ALL OUT back to the flag.

COUNT-OFF & NAME-O-RAMA
Drive-Thru, Abort, G-6, Ariel, Secret Shower, Wedding Singer, Fixer Upper, Red Writer, FNG Cascade, Frizzles
CIRCLE OF TRUST/BOM:
Outsourced the Word to the sixth man Fixer Upper who shared about feeling a lack of motivation lately. We were encouraged by his resilience in desiring to provide for his family in the midst of this season.
MOLESKIN:
Learn from us- in a DORA format, 200 CWMs is a bit ambitious- especially on the concrete… Wedding Singer was picking gravel out of his elbows on his way back to the car.

Man Glitter in a Box

July 6, 2022 Sawdust

THE SCENE: Cooler, but still oppressive. 73 degrees, lots of humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, TN Rockin’ Chair, Rocky Balboa’s with Karaoke
THA-THANG:

10 Spider Merkins, run up Baby Everest, 3 Man Makers at the summit
Route 66 with Merkins on the way up and Squats on the way down
Run up Pickett’s Charge with Burpees at each plateau
DORAs at the Overlook with 6 Stations
- Round 1
  1. Calf Raises
  2. Boxcutters
  3. Step-Ups
  4. Big Boys
  5. Merkins
  6. Lt. Dans
- Round 2
  1. Carolina Dry Docks
  2. Imperial Squat Walkers
  3. Derkins
  4. X-Factors
  5. Sumo Squats
  6. Hello Dollys

MARY:
Tha-Thang was enough. No time for Mary.
COUNT-OFF & NAME-O-RAMA
23 HIMs, including several from Big Ball who came to visit. Also Doublewide’s 2.0 Newton was part of our crew.
CIRCLE OF TRUST/BOM:
Matthew 5:9 and excerpts from Mark Richt’s book “Make the Call”. Learning to think outside the box to work on sharing God’s love with others, but seeking a way to be real with others using compassion & unique approaches.
MOLESKIN:

ANNOUNCEMENTS:
Cleanup Service Opportunity, details forthcoming from Rainbow. Crab Legs invited everyone to a Poker Night charity event at Shults Brau for CCAHT (August 18th at 6:00pm).

Dora’s Rock Garden

February 17, 2022 Frizzles

THE SCENE: Hot and humid at 55 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, calf stretches, baby arm circles, cherry picker
THA-THANG:
Mosey down under the amphitheater and up towards the first bridge.

Last week at Asylum I learned about a circle burp- introduced it to the Big Ballers this morning:

Pax to the left of YHC begins with one burpee while everyone else is performing merkins. The burpee is then passed all the way around the circle. Once back to the beginning, burpees increase to 2. Repeat until everyone completes the round of 5 burpees. Pax switched from merkins to squats to diamond merkins to standing lunges.

Mosey down to the second creek greenway parking lot for a circle of pain: monkey humper.

Mosey to S7- prime for tailgating and prime for some makeshift CMUs with the large rock garden available.

Dora 123- partner up and complete 100 merkins, 200 LBC, 300 squats. To spice it up, each team has a rock they have selected from the rock garden. While the first partner is completing reps of the exercise, the other partner is completing a lap around the parking lot while carrying the selected rock

Mosey back up to the bridge over Cumberland for a quick ab circuit:

10x Freddy Mercury
10x Freddy Mercury reverse
10x Crunchy frog
10x Flutter kicks
10x BBSU
10x American Hammer

Mosey back down under the amphitheater. Just passed the Clinch bridge, go all out back to the flag.

COUNT-OFF & NAME-O-RAMA
Amazon, Magic Mic, Abort, Drive Thru, G-6, Air Gretzky, Postman, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Matthew 14- Jesus is exhausted and sorrowful when he finds out John the Baptist has been killed. He tries to withdraw but the crowds find him. Though facing the full range of human emotion he chooses to treat the crowd with compassion and performs the miracle of the feeding of the 5,000.

We often will face similar moments. People needing compassion and support even in moments when we feel completely poured out and unequipped. In those moments we can rely on Jesus. He knows, He challenges and He provides.

Proctasti-Nation

January 20, 2022 Frizzles

THE SCENE: A balmy 40 degrees with light rain. No snow in sight.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH to get the blood going. Imperial walkers. Calf stretch. Cherry pickers. SSH.
THA-THANG:

Burpee squat ladder: start with 1 burpee and 1 squat. Increase to 2 burpees and 2 squats, keep going until Q calls time. See how high you can climb.

11’s: Merkin and Bonnie Blair

11’s: Carolina Dry Dock and V up Rollup

4 Corners: Complete each of these exercises at every corner. Wait for all pax to finish the exercises before moving to the next corner:

2 ct. Mountain climber (15)
Merkin (15)
BBSU (15)
Squat (15)

MARY:
Keep the legs up for the following:

Freddy Mercury (15)
Heels to heaven (10)
Flutter Kicks (10)
Hello Dolly (10)

Then some easy WW2 situps and American Hammer to finish it off.

COUNT-OFF & NAME-O-RAMA
Frizzles QIC, G-6 (respect x3), Magic Mic, Huffy (respect), Air Gretzky, Bunyons
CIRCLE OF TRUST/BOM:
I am a professional procrastinator- so I issued a challenge to name anything in your life you have been avoiding, write out why you have been avoiding it and then create some actionable steps towards tackling it.

FIVES

January 6, 2022 Frizzles

THE SCENE: 30 degrees and clear. The calm before the storm to come!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Daisy Pickers, Calf Raises, Hamstring Stretch, SSH
THA-THANG:
Turned on some tunes and started with an Indian run mosey. Once we were nice and warm we did a quick circle of pain with squats before jumping in to the main event:

FIVES. Find a partner to stick with the whole time and then follow the instructions:

Start with the first exercise. After each round, run a lap and then add an exercise:

5 Burpees
10 Merkins
15 LBCs
20 Bonnie Blairs
25 Mt. Climbers
30 second plank
35 American Hammers
40 SSH
45 BBSU
50 Squats

MARY:
Due to some overplanning, no one even managed to finish the main event so we didn’t have time for Mary today.
COUNT-OFF & NAME-O-RAMA
Frizzles, G-6, Postman, Huffy, Magic Mic, Fixer Upper, Air Gretzky, Secret Shower, Wedding Singer
CIRCLE OF TRUST/BOM:
Just a reminder about the 5 core principles:

Free of charge
Open to all men
Always held outdoors
Peer led
Ends in a circle of trust

F3 is much more than just a morning workout. Take advantage of the ability to step up and lead!