Frosty – Page 22 – F3 Knoxville

Hot as Blazes

August 21, 2019 Pele

THE SCENE: Upper 90s… soul-witheringly hot. Felt like an ant under a magnifying glass.
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 20 BBS

– 10 Baby Arm Circles Forward, Backward (in cadence)

THA-THANG:

Mosey to intersection of road in front of Asylum and Lyons View entrance road.

AIKEN LEGS: 20 squats, 20 Bobby Hurleys (instead of box jumps), 20 lunges (2-ct), 20 split jacks (2-ct)
PAULA ABDULS ALONG RUNNING PATH :
- Run two lights, Bernie backwards one, do 5 merkins. Keep going to base of Everest.
EVEREST:
- 20 BBS, then run up to the base of the Summit
TABATA WORKOUT:
- 6 x 20 seconds Carolina Dry Docks * (10 second break between all sets)
- 6 x 20 seconds American Hammers
- 6 x 20 seconds Peter Parkers*
- 6 x 20 seconds BBS
- 6 x 20 seconds Mountain Climbers**
- (We did stargazers in here somewhere because the Q was gassed…)

* = run up small slope to the north of the workout area, **= run all the way up Summit

Mosey to AO.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 strong.
CIRCLE OF TRUST/BOM:
I recently attended a workout where another Q was talking about how there’s always someone struggling worse than you are, and it can help you if you make it your goal to lift them up and help them out, and raise them up. I tore my ACL in soccer my Junior year of college, and was in the dumps for months. The rehab work was grueling, I was uncertain I would be able to play at the level I was accustomed to again for my final year of college, and my course work was particularly challenging that semester. I decided to go to Louisiana for a Habitat for Humanity effort over spring break after I heard about it through some classmates. We built gardens for the Chitimatcha Indian Tribe down there on their lands outside of New Orleans, and although they appreciated our help in terms of the physical labor, they were so grateful just to have some people show up with some energy and positive spirit to be with them. The tribe is very poor, and had very high alcoholism and suicide rates, but the effect of having a bunch of college kids from Wisconsin travel several thousand miles during their spring break to give them a hand and share some fellowship seemed to have an incredible effect on them. It had an incredible effect on me, as well, being with these wonderful people, seeing how challenging their lives are, but seeing what generous and friendly souls they had in spite of their humble situation. When I returned from the trip, all the self-pity and darkness that was brewing and I felt more than renewed to face my own path going forward.
MOLESKIN:
Good luck to Nature Boy as he starts his new semester at UT this week.
ANNOUNCEMENTS:
Trucking to the Pound, Sept. 14. Order shirts this week!!

Name Game Randorama

August 16, 2019 Cavalier

THE SCENE: Full moon 67 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC (4 count)

Big Arm Circles x 10 IC (4 count / reverse at 5)

Imperial Walkers x 20 IC (4 count)

Cherry Pickers x 10 IC (4 count)

30 sec High Knees

Stretch OYO

THA-THANG:

Started with timed interval run around the Truck Stop where about every 1-2 minutes we stopped along the way to do random exercises and reps based on my F3 name converted to numerical reps according to Alphabet 1-26.

C= 3 Burpees, A= 1 Bear Crawl (100 yds), V= 22 BBS, A= 1 Minute plank hold, L= 12 Merkins, I= 9 Mountain Climbers, E= 5 8-count Body Builders, R= 18 Bobby Hurley’s
This totaled 10 minute run X 71 reps at quick pace
The we gathered the Pax around a sign made to allow them to quickly spell out their own F3 name and choose from Random Exercises to work themselves as hard as they wanted to and Name their own Game!
A= 1 rep, B= 2 rep, C= 3 rep, etc to Z= 26 rep
Example FROSTY = 103 total reps
Exercises to choose from were: Merkins, Burpees, Iron Mikes, Bobby Hurley’s, Plank Jacks, BBS, LBC, Mountain Climbers, 1 Minute Plank Hold, Bear Crawl 100YDS, American Hammer, 8-count Body Builders, Air Squats
After Pax spelled their name and completed first round of exercises they ran 1 lap around soccer field.
Rinse and repeat until time to head back to AO
Fast 2-3 minute run back to AO

MARY

Out of time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What’s does a name say about you? We make a big deal at F3 about getting a name. To me it’s a lot like being born again and given a new name. Just like Isaiah 43:1-3 when God called Jacob by name and the nation of Israel became more than he ever thought he (Jacob) could be. Getting an F3 name has changed my life by changing my perception of who I was into who I can be because of the 3 F’s we embrace and share with each other. Also addressing others by their name means you are in relationship with them and you recognize them. There are a lot of Sad Clowns we encounter everyday just waiting for someone to “see them” and say their name instead of just passing by. So today be aware of your name, what God has called you to be, what your F3 name means you are capable of becoming and someone else’s name that is waiting to be recognized! Call them by name just as God has called you by name and change their lives forever.

MOLESKIN:
Continue to pray for Lady Junk! Also pray for Joy (Lady Frosty) for her upcoming travels.
ANNOUNCEMENTS:
9/14 Trucking to the Pound CSAUP. T-shirts will be available for order soon. See Mayberry for details

Keeping it in the shade

August 15, 2019 Frosty

THE SCENE: 93, hotter than the devil’s armpit
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, variable speeds

Cherry pickers

Imperial Walkers x 10

Merkins x 10

THA-THANG:
Mosey across street to Saturday morning AO and get a CMU for each Pax. Place CMU’s in the shade along edge of parking lot.

Pax is to run to other end of parking lot, do one of the exercised listed below, then run to the CMU pile and do 30 curls, then repeat until all exercises are completed.

Round 1 – 30 CMU curls

4 Exercises

20 merkins
20 CDD
20 BBS
20 Squats

Round 2 – 30 CMU OH Press

4 corners

20 merkins
20 CDD
20 – BBS
20 Squats

10 Merkins

Mosey to the concessions stand and partner up for Dora.

100 Hand release merkins

200 Decline Merkins

300 Step Ups (single count)

Partner runs back to the parking lot and does 3 burpees

Mosey to CMU pile still in the corner and still in the shade.

25 CMU Curls

CMU OH Hold while we put the CMU’s away

MARY:
Ring of fire Merkins. Started at 5, then went to 10.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Personal relationships are more important than knowledge.
MOLESKIN:
It was too hot to be in the sun so we modified and kept everything in the shade as much as possible.
ANNOUNCEMENTS:
9/14 Trucking to the Pound CSAUP. T-shirts will be available for order soon. Must act quickly

November is Brolympics. Beer ruck, picnic, competition.

The Mobile Gym at RAW

August 14, 2019 Abscess

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
Choose your station/exercise and go hard for 1 min
When timer goes off choose something heavy to carry up the parking lot and back
Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

Beyond Hot with J-Lo VQ

August 13, 2019 Sparkler

THE SCENE: Heat Index above 100, miserable Humidity and Partly Cloudy (Until we got onto the grass for set 1)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 x each:

⁃ Side straddle hop

⁃ Cherry pickers

⁃ Knee Hug

⁃ Arm circles

THA-THANG:
Mosey to Open Grass area:

EXERCISE “DIRTY 30”

⁃ 30 – Squads

⁃ 30 – Sit-ups

⁃ 30 – Flutter kicks

⁃ 30 – Mountain Climbers

⁃ 30 – Push-ups

Mosey to Edge of Baseball fields

1.25 minutes American Hammer

Mosey to jogging path at bottom of Cardiac Hill

1.5 Minutes of Lunges

Mosey to Base of Cardiac Hill

1.5 Minutes of Bobby Hurleys

Mosey to near top of Hill

1.5 Minutes of Merkins

Mosey to Path by Mini-Cardiac

Regular Plank – 1 minute
Right Arm Up Plank – 1 minute
Left Arm up Plank – 1 minute
Right Arm + Right Leg Up – 30 Seconds

Mosey To bottom of hill – Bernie to AO spot

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Our purpose in life is the very meaning of our way of existence and without knowing this we often suffer, ignorant of our own significance. We fall prey to the illusion that our lives don’t matter and we have no connection or impact in the world around us.

ISAIAH 46: 10-11:

10 I make known the end from the beginning, from ancient times, what is to come. I say, “My purpose will stand, and I will do all that I please.” 11 From the east I summon a bird of prey; from a far-off land , a man to fulfill my purpose. What I have said, that I will bring about; what I have planned, that I will do.

MOLESKIN:
Pray for @Hooker’s Grandmother and for @Flashback’s Grandmother
ANNOUNCEMENTS: