Frosty – Page 11 – F3 Knoxville

It all started with a BLIMP…

January 12, 2021 Doubtfire

THE SCENE: not too cold, not too wet
F3 WELCOME & DISCLAIMER

4 sure

WARM-O-RAMA:
20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

10 Tempo Squats

6 Burpees

THA-THANG:
Insert information about the workout.

B – 10 Burpees
L – 20 Walking Lunges 4ct
I – 20 Imperial Walkers 4ct
M – 40 Merkins
P – 10 Pullups at the Pavilon & 10 Pullups at the Backbone

We also crammed in some Bear Crawls, Crab Walks, Karaoke, Merkins & Squat Jumps along our 2.7 mile mosey.
MARY:
ABsolutely Fabulous, took MARY to the skating rink for some LBC’s, Vups, 6inches hold, Freddy Mercury’s & Flutter Kicks.
CIRCLE OF TRUST/BOM:

-You get what you give!

-Prayed for several brothers(Ribbed, Charmin, Cat Gut) and for continued daily growth
MOLESKIN:
Loved the effort that the guys gave.
ANNOUNCEMENTS:
1/29 F3 Blood Drive

1/30 Asylum CSAUP

Farming Two Rivers

January 11, 2021 Judge Judy

THE SCENE: 30s and a tad damp
F3 WELCOME & DISCLAIMER✔????
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Dancing Bear, Temp Squats
THA-THANG:
Farmer Carry CMUs to Two Rivers Church parking lot.

Sets of 30-25-20-15-10: Perform 1 set of Alpo, famer carry CMU 50 yards, Perform 1 set of Shoulder Press, farmer carry back to start. Repeat with last sets at 10.
Farmer Carry CMU down the hill to bottom of parking lot. Parking lot is divided up into two square sections, a heavy side and a light side. Group split into two (one attacking the heavy, one the light).
- Heavy side: 7 cones with exercises at each – all with CMU, all while farmer carrying CMU to each. Buy in with 5 Burpee jump overs. Exercises: 10 Thrusters, 10 Merkin Overs, 15 Shoulder Raises, 15 Shoulder Press, 15 Squats, 20 Curls, 20 Tri-cep Extensions
- Light side: without CMU, Mosey around the section, 5 Burpees at start and every turn (4 corners total).
Groups repeated each side twice

MARY:
Flutters, LBCs, Box Cutters, Hello Dollies

COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
Discussed January and the notoriously high rate of suicides this time of year. Pay attention to those around you and be someone who is willing to be “in the fire” with a brother who is struggling.

Deuteronomy 30:19-20 “I call Heaven and earth to witness against you today, that I have set before you life and death, the blessing and the curse. Therefore, choose life, that you may live, you and your descendants; to love the Lord your God. To obey His voice, and to cling to Him; for he is your life, and the length of your days;

MOLESKIN:
Doubtfire showed up to Coffeeteria, but not the beatdown.

ANNOUNCEMENTS:
Blood Drive 1-29, Asylum CSAUP 1-30

10 is enough

January 5, 2021 La-Z-Boy

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

December 15, 2020 Judge Judy

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

December 4, 2020 Frosty

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.