F3 Knoxville

Tag: Frosty

10 is enough

THE SCENE: Cozy 40ish and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Big Arm Circles FWD/Back IC x 5
  • SSH IC x 20
  • Windmills IC x 10
  • Tempo Merkin IC x 10
  • Cherry Picker IC x 5

THA-THANG:
Grab a CMU & Head to the Hockey Rink

  • Round 1
  • Each is exercise is Ascending 1 of each, 2 of each up to 10
  • Merkins/Presses – no CMU
  • Field Goal Squats/Smurf Jacks – CMU for squat distance only
  • Rows/Curls – CMU
  • Weighted Flamingos – CMU
  • Lateral Burpees – 10 only
  • After each completed set take a lap
  • Round 2
  • Same Exercises – start at 10 and work your way down

MARY:
Mayberry led us in Freddie Mercury’s & Flutter Kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Word for the year is something I’ve used for the last few years. 2020 was Celebrate, proof that God has a sense of humor. I had an idea of what Celebrate was going to look like and it was completely changed. What did happen though is at times it became a rallying cry during hard times. I could ask myself, “What is there to celebrate, even though the whole world is on fire?”. It also led to a Family dinner ritual that my daughter calls Happy/Crappy’s. We name 3 things we are Happy about from the week and 1 thing that was Crappy. It was important for us to not glaze over the struggles from the week too. This year, my word is Freedom. I have an idea of what that might look like but, I guarantee that God also has an idea of that will look like!!

Happy New Year!!!

MOLESKIN:
Field Goal squats were a real crowd pleaser!! Good to see some familiar faces out there today!
ANNOUNCEMENTS:
I

Shake ‘n Bake

THE SCENE: 40s, Rain
F3 WELCOME & DISCLAIMER💪
WARM-O-RAMA:
Cherry Pickers, Windmills, TN Rock’n Chair, Tempo Merkins, Tempo Squats, SSH
THA-THANG:
Mosey to Soccer Field 1: Jelly Chest/Arms, Jelly Leg

Mosey to Soccer Field 2: 5 Burpees at every corner

Mosey to Soccer Field Bathroom Rail Bars, Split into two groups: Group 1: 25 pull-ups, Mosey to bottom of adjacent hill; Group 2: Bernie up hill to bars, 25 pull-ups – Rinse and Repeat, decreasing 5 every set of pull-ups.

Mosey to Playground: 25 Merkins, 25 Dips – 20 Merkins, 20 Dips, 15 Merkins, 15 Dips, 10 Merkins, 10 Dips

Mosey to Soccer Field 3: Bear Crawl across the field.

Route 66 at Poles back to AO Flag: Diamond Merkins and Jump Squats

MARY:
Battle-Buddy up.  One P does ab exercise, while other P runs a lap around parking lot.  Switch and Repeat until time.  We did Flutters, Box Cutters, Hello Dolly, LBCs, Calve Raises
COUNT-OFF & NAME-O-RAMA
9 Strong, WELCOME Shake ‘n Bake!
CIRCLE OF TRUST/BOM:
Luke 9: 12-17: Use your gifts with excellence and trust God to handle the results.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Ruck PT

THE SCENE: 40, cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put your ruck on
THA-THANG:
Ruck 1 mile with sandbag

  • 50 sandbag burpee press
  • 100 curls
  • 50 ruck snatches (each arm)
  • 100 sandbag rows
  • 100 sandbag squats

1 mile ruck
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

1st Annual Gobbler Challenge

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

THE THANG
Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press

COT
Name-o-Rama

BOM
Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

Didn’t happen

THE SCENE: Low 40s, clear, crisp, waning gibbous moon almost bright enough to read by.
F3 WELCOME & DISCLAIMER
Didn’t happen
WARM-O-RAMA:
Didn’t do 25x SSH IC
Didn’t do 5x Cherry Pickers IC
Didn’t do 15x Tempo Squats IC
Didn’t do 5x Cobra Burpees OYO
Didn’t do 20x Mountain climbers IC
DID do 20 Burpees
THA-THANG:
After a 10 count, didn’t mosey to Long Island
8 stations were not set up around Long Island for a “bump and run” style rotation. However, with only 8 PAX that’s one station too many. Didn’t take a lap to call out the exercises and select which one to drop. One PAX at each station stays and does exercise until bumped. When bumped, move to next station and bump that PAX.

Embrace the Earth Burpees were not chosen to skip, therefore the stations were not:
Monkey Humpers
Merkins
Catalina Wine Mixers
BBS
CDD
Sprint up both sets of stairs
Pickle Pounders

Just shy of two rounds were not completed. Did not mosey back to AO.

MARY:
Didn’t do 35x Flutter Kicks IC
Didn’t do 20x Freddie Mercs IC
Didn’t do 10x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
8 PAX didn’t show up today and kill this beatdown.
CIRCLE OF TRUST/BOM:
With apologies to Snitch who got it on Tuesday, a repeat of that BOM.
Proverbs 21:1 –
The king’s heart is a stream of water in the hand of the Lord;
he turns it wherever he will.
Proverbs 19:21 –
Many are the plans in the mind of a man,
but it is the purpose of the Lord that will stand.

So what then should we do? 1 Timothy 2:1-4 tells us:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

Note that it says “Thanksgivings” for “all people”…. Not for your guy if he wins, but all.
MOLESKIN:
No flag = no pic = didn’t happen.
ANNOUNCEMENTS:
Nov 7 (this Saturday) convergence and 5 year anniversary at the Asylum. There better be a flag…