Frosty – Page 49 – F3 Knoxville

Bunny mosey

April 2, 2018 Mayberry

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

March 31, 2018 Showcase

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:

Warm up ? Nah….

March 31, 2018 Woodshack

THE SCENE: 37 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap around the P lot

imperial walkers, squats, imperial squat walkers, ssh, merkins, plank jacks, burpos, burpees ALL all in cadence x10. Between each exercise we did 20 cmu rows

THA THANG

SLING SHOT CMU RUN W PARTNER. P2 does 10 merkins and 10 squats while P1 farmer carries 2 cmu. P2 runs to release p2 from Cmu and takes off w the CMUs. P1 completes the sets of merkins andcsquats then chases down P2. This continues until we arrive at a very steep hill behind the baseball field
At the steep hill, we Bernie up the hill 3 times backwards w 4 steps back and 10 squats rinse and repeat until you get to the top. At the bottom cmu curls, at the top cmu tris. We did this 2 times 3rd time up we did 4 steps back 2 steps down ..,,decided to cut the 3rd time short .
Sling shot cmu run to the soccer field next to the main road
Quarter pounder w cheeses! Thanks Swirlie!. Sprint 25 yards, do 25 Merks, Bernie back, add cheese (10 burpees), sprint 50 yards, 50 squats, Bernie back , add cheese, sprint 75 yards, 75 mtn climbers, Bernie back, no cheese this time, broad jump to goal line and back . Sprint 100 yards and 100 ssh
Mosey back to AO

MARY:
Hello dolly until time
COUNT-OFF & NAME-O-RAMA
20 pax including 2 FNGs backsplash and black lung, welcome!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big picture will create itself
MOLESKIN:
Just great to be out to the truck stop! So many great men out there and really enjoyed being with them in the gloom gettin better together.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rucking The Burbs

March 30, 2018 Capn Crunch

THE SCENE
58 and Clear, rain at the very end

THA-THANG
Ruck 1 mile down the Greenway to Gallaher View towards Middlebrook Pike.
Stop for 6 Rounds (with a ruck) of the following:

6 Burpees
6 Merkins6 Squats (ruck on back)
6 Lunges (each leg)
6 Thrusters
6 Overhead Squats

Ruck another 1.5 miles (approx. 2.5 total) to Fellowship Church.
Stop in the parking lot for 4 Rounds (with a ruck) of the following:

6 Ruck curls
6 Ruck ground to overheas
6 Overhead Tricep extension
6 Overhead Ruck presses
6 Ruck swings (Kettlebell swings)
6 Ruck upright rows

Ruck another 2 miles back to SP (approx. 4.5 total) through the West Hills neighborhood (Indian Run style) back to West Hills Park.

Ruck one round of the parking lot, including Bernie up Lover’s Lane. (approx. 5 miles total).

Mary
Circle up for 2 rounds of 4ct Flutter Kicks x30 IC

Jump in the car as the rain comes down!!

Lushish lunges

March 22, 2018 Mayberry

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Lushish lunges

mosey to the outhouse 20 box jumps OYO
mosey with CMUs to where the boats park
lunge/curls between light poles first 5 poles
10 merkins at each pole
lunge/overhead press between light poles next 5 poles
10 squats at each pole
increasing squats/bent over row between lights poles
10 merkins at each pole
lunge/curls between light poles next 2 poles
merkins at each pole
mosey back to the AO

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
Welcome FNG Vegan
CIRCLE OF TRUST/BOM:
Friends, you have some you haven’t spoken to in awhile call them and check on them. Friends in F3 hold each other accountable to workout, but we should also hold friends accountable to read the Word and spend time with our God. Plus, we all have friends we haven’t heard from in awhile or haven’t contacted in awhile and we need to reach out and check on them. We never know what trials and tribulations other brothers are facing and the simplest text of “hey checking on you” or “hey haven’t heard from you” can change a persons day.

“A friend loves at all times, and a brother is born out of diversity” – Proverbs 17:17
MOLESKIN:
I’m a friendly guy. I have good stories and funny jokes. I have many people I know. I’m in a career field where I trust my life to my coworkers. But…I have very few true friends. However, since joining F3 I have not only made friends but meet my “brothers form other mothers”. Lifelong friends are not something you have and make everyday, but I have made them through F3. I’m talking about guys helping each other through the darkest of times, death, divorce, depression, etc, to give them a shoulder to lean on or a hand to help them up. To guys celebrating life and birthdays and making time just to be together. And I’m talking about guys that not only drive to Asheville when I’m on a road trip and my motorcycle breaks down, but who I share a Bible study with and who are more than willing to hold me accountable to spend time in God’s word. Friends talk about that kind of stuff, but brothers do that kind of stuff.

EDIT: Afterwards I was told my Q seemed a little soft from my normal Qs. I’ll have to work on that for next time….
ANNOUNCEMENTS:
Tank’s OCR race Hardship Hill