Frosty – Page 19 – F3 Knoxville

Lt. Dan & Iron Mike meet Squat for legwork

November 6, 2019 Sparkler

THE SCENE: Clear, about mid 50s, no wind, normal gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20 IC

Cherry Pickers 15 IC

Windmills 15 IC

Candy Corns 31 IC

Merkins 5 IC
THA-THANG:
Mosey down street to stop sign – 5 burpees OYO, the mosey to bottom of hill to 4 cones approx 20 yds apart, do exercise at each cone, first lap 5, second 10, third lap 15
- - Cone 1 Squats (Lt Dan to Cone 2 – lung, then squat, 2 lung, 2 squats, 3 lungs, 3 squats etc)
  - Cone 2 BBS – run to cone 3
  - Cone 3 American Hammer (4 ct)
  - Cone 4 Windmills (4 ct)
Mosey up hill to monument 5 Merkins OYO, then mosey to CMUs
Dora with partner
- round 1 curls 100x, partner bernies to end of lot does 15 bbs, runs back
- Round 2 presses, 100x, partner lunges to end of lot, does 15 jump squats, runs back
- Round 3 Push ups on each side of CMU 70 x, run to end of lot, 15 iron mikes
MOsey to monument – 20 Flutter kicks (4 ct) IC
Mosey to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Everyone is faced with burdens, some are small, others quite significant. No one is immune. at Juco last friday @fingerfood mentioned a situation where a patient was diagnosed with MS whereby the patient would certainly end up in a wheel chair. The patient was someone who was full of life replied (something like this), after the news of the diagnosis – “if God wants me in a wheelchair, then I will worship him from a wheelchair”. We all have some sort of wheelchair. We do not choose these burdens. Rely on God and our communities to help carry the burdens.
MOLESKIN:
Pray for brother @Chauncer who was in a severe car crash on Nov 3 and for @crashlab’s work team who is facing some tough times related to various medical issues and pray for his co-worker nurse who was killed by a drunk driver
ANNOUNCEMENTS:
Broolympics this saturday

No toys for Swirly

November 2, 2019 Frosty

THE SCENE: fog and 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We warmed up some
THA-THANG:
Mosey to baseball field by playground, team up for a dora.

150 dips
250 merkins
350 squats

Partner runs up hill to outhouse and does 10 easy ups.

Mosey aimlessly and finish at watt rd. Field for ascending suicides.

Run to goal box, 2 merkins

Bernie Sanders back to end line, 4 merkins

Repeat process to midfield, far goal box and far end line. Increase by 2 merkins each time.

Repeat with squats instead of merkins.

Mosey to AO stopping a few times for planks, merkins. etc.

MARY:
We did abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be bold for Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics and picnic sign up

50-50-50

October 26, 2019 La-Z-Boy

THE SCENE: Post downpour and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 50
Tempo Squats IC x 50
Stretch it out

THA-THANG:

Mosey to Marsha field
50 Ranger Merkins
Bear Crawl to Qtr Field
Run to Midfield
50 Bobby Hurley’s
BC/Run
50 Heel Tap Merkins
Mosey to Los Baños
Dora style – Partner up
50 Inverted rows
50 underhand rows
50 JV Rockettes
2 Rocky tops on the turn
50 4ct Am Hams
50 BBS
50 Flutters
Mosey to the benches
50 Derkins
50 Box Jumps
50 Ierkins
Had to make this up on the fly, long mosey back to Marsha field.
50 Star Jack’s
50 Iron Mike’s
50 Merkins
With full field length suicides

MARY:
50 Imperial Walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the Iron Cowboy, he ran 50 Iron Man Triathlons, in 50 Days, in 50 states. Biggest take away is what’s hard for me is hard for me and what’s hard for you is hard for you. He told this to a fan who was in awe of his accomplishment.
MOLESKIN:

ANNOUNCEMENTS:

Go figure

October 19, 2019 Frosty

THE SCENE: 46, little fog perfect gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead claps

Windmill

Imperial walkers

Butt kickers

Mosey to MRSA field
THA-THANG:
Divide into 2 teams.

Start at end line. 1 man does inchworm merkins while rest of team runs to far end line and complete 10 merkins, 10 BBS, 10 squats together. then run back relieve the inch worming guy. Switch and repeat until inch worming 200 yards. Do the exercises at each end line.

Figure 8’s

Run a figure 8 around the field. At each corner do 10 reps. Do same exercise at each corner. Switch exercise each lap.

Burpees
Merkins
BBS
CDD
Monkey jumpers

Mosey to playground

5 rounds of

10 squats, 10 toes to bar, 10 Bobby Hurley

Mosey to AO
MARY:
Superman’s

Boat canoe

Freddy mercury

Flutter kicks 4
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:
Brolympics

Q school at the dog pound

Earning the Truck Stop name

October 15, 2019 Bartman

THE SCENE: 60’s nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

stretches & such

THA-THANG:
Running with pain stations.

Went up the Watt Rd hill: merkins x10, squats x10, flutter kicks x10
ran back to the playground: pull-ups x10, squat jumps x10, big boys x10
ran to the truck stop: pickle pounders x10, monkey humpers x10, reverse cowgirls x10
ran back to the AO: finished with more pickle pounders x10 just for fun.

MARY:

COUNT-OFF & NAME-O-RAMA

Tank, Waxjob, Wagon Wheel, Driftwood, Mayberry, Frosty, Butters, Charger, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

Fun workout today. We did all the exercise at the Truck Stop around back where all the trucks park overnight. I’m sure we looked good!

ANNOUNCEMENTS: