F3 Knoxville

Tag: Frosty

Harry Hood

THE SCENE: Chilly and Wet

WARM-O-RAMA:
SSH x 30 IC

Short mosey

Merkins IC 10

Mike Fphelps

THA-THANG:
Hand release merkins x 30

American hammers x 30 4ct

Run 2 laps

Ranger merkins x 30

E2K- 15 each side

Hand release burpees x 30

Outlaws 15 each direction

Oyo (30 reps of whatever you want hunk)

Drydocks x 30

Between each exercise there is a run to the midline

 

Mosey to Electric cowboy

Sprints and Swims x2

Calf raises and wall sits x2

Helped Tank pitch a tent

Mosey to concrete bench

11s

Squats and Box Jumps

MARY:
Flutter Kicks IC x 50
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I asked a friend who lives in Jamaica if he wanted to share something with us. This what he told me.

I was shot in 1979. I had three kids. They were six, four, and two. I was looking at death’s door after being shot, and Jamaica was certainly worse back then. While waiting to die in the hospital I asked God to keep me alive until my girls were 15 and 12, and until my boy was 13. This is the point where they could stand for themselves. I was in the hospital for 18 months before I was sent to the infirmary. While in the infirmary, I did not see my kids for many years. One day, I was at the gate. At the gate, I saw my children at the age I prayed for. I say all of this to show that we must have faith in God. In everything He will work things out for us if we put our trust in Him. Blessed Love

Psalms 85. 10-13

Love and faithfulness meet together;
    righteousness and peace kiss each other.
 Faithfulness springs forth from the earth,
    and righteousness looks down from heaven.
 The Lord will indeed give what is good,
    and our land will yield its harvest.
 Righteousness goes before him
    and prepares the way for his steps.

 

MOLESKIN:
Happy birthday Sparky
ANNOUNCEMENTS:
Hardship Hill…. Get on it u filthy animals

Classic remix

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups

Masters of the Blockee!

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

  • 75 blockees, 150 curls, 200 CMU goblet squats
  • P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
  • If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
  • Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bunny mosey

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretched on our own.  Swirlie came in on two wheels but made the start.
THA-THANG:
Mosey the long way to the cush field:

  • High skip knees x 2, mosey back to start
  • Side hop x 3, mosey back to start
  • Sprints x 5, mosey back to start
  • Frosty can’t draw a bunny?!??

Continue mosey around the park until time is up.

Depending on whose watch you believe it was anywhere from 4.33-4.6 miles in total.

MARY:
No abs here

MOLESKIN:
Frosty is recovering from a hammy pull during Woodshack’s beatdown on Saturday.  So while the rest of us did sprints he went off on a private walkabout.  Turns out he tried to draw a bunny using Strava maps, but in the end even the most intuitive modern art scholar would say it looked like crap.  It was a good effort though, and he kept moving which was the most important thing.  Ironically we discussed GPS watches on the last two laps of the park, including which ones worked better with Strava, unaware of Frosty’s failed attempt at bunny drawing.

Showcase Q

THE SCENE: mid 40s clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 25x side straddle hop
  • 25x Murkin
  • 15 Burpees
  • 25x mt climbers

THA-THANG:
Insert information about the workout.

  • Indian run with Potato sack to the hill
  • burnie sanders up hill , bear crawls down, 15 burpees at the top, 15 jump squats at the bottom
  • Pax divided into 2 rows planking side by side each other, last man leap frogs over each one in their respective line and runs up to tavern and back down then rejoins line.
  • while planking Pax taken through
    • 25x mt climbers, 4ct
    • 10x spidermans
    • 20x plank jacks 4ct
    • 25x reverse crunches
    • 20x flutter kicks

MARY:
COUNT-OFF & NAME-O-RAMA
18 Pax including FNG “Nature Boy”
CIRCLE OF TRUST/BOM:

I hate speaking in public or even out loud, but i believe God has called me to lead today.

MOLESKIN:

ANNOUNCEMENTS: