Frosty – Page 18 – F3 Knoxville

Truck Stop Convergence

December 7, 2019 Bartman

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: (Waxjob)

Side Straddle Hop x 25
Tempo Merkins x 15
Tempo Squats x 15
Grady Corns x 31
Crabettes x 10

THA-THANG:

Mosey to the concrete bleachers (Bartman)
- 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
Mosey to the end of the soccer field (Waxjob)
- 50% run across the field
- 75% run back the other direction across the field
- 100% run across the field 25 v-ups at the other end
- 100% run back – 25 big boy situps at the other end
- Tunnel of love
Mosey to the bottom soccer field (Bartman)
- Kraken style run around 6 cones. Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones. When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats. Time ran out, had to cut this short.
String of pearls mosey back to the AO (Waxjob)
- Monkey humpers facing the road
- Freddie Mercury by the outhouse
- Pledge of Allegiance by the flagpole

MARY: (Waxjob)

Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong! Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM: (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death. In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different. It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

Good deed done

December 4, 2019 Frosty

THE SCENE: 45 clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

cherry pickers

imperial walker

4 burpees

20 squats

10 merkins

10 BBS
THA-THANG:
Mosey to concrete bleachers

20 incline merkins, 20 step ups, 20 BBS

Repeat 3x

50 calf raises

mosey to AO

50 calf raises and a couple of 10 second holds in there

11’s – BBS and American hammers, mosey up the hill to the bench

mosey to the outhouse, 20 easy ups, mosey to playground for 20 hanging knee raises

20 leg raises on the picnic tables

mosey to AO

MAFY

we jumped a young ladies car off

COUNT-OFF & NAME-O-RAMA

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.

No SSH

November 30, 2019 Frosty

THE SCENE: 48, no rain. Kind of nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

10 penalty burpees cause Mayberry forgot the flag

cherry picker

imperial walkers

good mornings
THA-THANG:
Route 66+, merkins at each light pole

watt rd field, do 1 exercise at each corner as you run a lap. Do 5 laps

Mountain climbers x 10, 4 count
squats x 10
merkins x 10
overhead claps x 10, 4 count

mosey to playground for 11’s

pullups and BBS, run to middle light (50 yds)

20 squats at Bottom of hill. Run to the outhouse and 20 underhand easy ups. Repeat 3x

MRSA field

50 yd bear crawl, then 10 CDD. Repeat 2 x

mosey to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Toto wedding today!
ANNOUNCEMENTS:
convergance next Saturday at the truck stop with 3rd F at 2 rivers church.

90 second AMRAPS x22

November 28, 2019 Mandolin

THE SCENE: slightly warm with heavy rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x tempo squats

10 x moroccan night clubs

THA-THANG:

each PAX received an exercise card upon arrival. a quick count-off after name o-Rama With Q as #1. in order, each PAX called out their exercise case resulting in a random mix of exercises performed for as many reps as possible in 90 seconds with a 30-second breather in between. the deck of cards included a random mix of exercises from the Lexicon that included exercises such as Pickle Pounders, Squats, Mercans, Little Baby Arm Circles, Freddie Mercury’s, Alphabet on 6, Flutter kicks, Bear Crawls in a circle, Planks, Mountain Climbers, Big Boy Situps, etc.. (Note: Pax made a quick mosey to the adjacent covered carport to get some cover from the heavy rain thanks to Trolley)18 various exercises were performed in approximately 42 minutes.

MARY:
None – Out of Time
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:
on this Thanksgiving eve, we can all find many things to be thankful for, many of them simply because of the country were fortunate enough to be born in. From our health to the food we will be blessed with this Thanksgiving to the Men we surround ourselves with in F3 and so on. Ultimately, being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others (coveting thy neighbor) and striving to acquire more and more material objects.

“Ephesians 5:20 New International Version (NIV)
20 always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
MOLESKIN:
Apologies to those 3 prayer requests that were mentioned. My short term memory loss strikes again.
ANNOUNCEMENTS:
a 2nd order is being gathered for Brolympics shirts. Also, See Mayberry with donations for the TN Veterans Home.

Easy Five

November 27, 2019 Archie

THE SCENE: 35F Clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Frosty, FNG- Poyo, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan leading up to the Knoxville Marathon. We will be using workouts from that plan in weeks to come and will need to start early to fit it all in. Stay tuned to GroupMe for that updated start time.