F3 Knoxville

Tag: Frosty

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

Doras at the dog pound

THE SCENE: 35, gloomy but no snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grady Corns x 15, Mosey to outhouse  – 15 derkins

Mosey to AO – SSH x 15, Mosey to Outhouse x 15 derkins

AO – Imp. Walkers x 15, outhouse 15 derkins

AO- Calf Raises x 40, outhouse – 15 derkins

THA-THANG:
Indian run to base of Matterhorn at the speed bump, get a battle buddy

Partner 1 – runs to backbone does 10 pullups while partner 2 does exercises at the speedbump.  Switch and keep counting.

Exercises

  • 50 man makers
  • 100 hand release merkins
  • 200 Squats

Mosey to base of concrete stairs.  Keep battle buddy

Partner 1 runs to the Rock and does 10 Bobby Hurleys and back to partner 2.  Partner 2 is doing exercises.  Keep count together

  • 50 – Lunges (single Count)
  • 100 – American Hammers (4 Count)
  • 200 – hand release CDD (put your head on the ground)

Mosey to AO

MARY:
Flutter Kicks by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
M had an Uncle and Aunt die very recently.  Got us wondering if they were saved.   Don’t let anyone doubt about your salvation. Live a life through your speech, attitude and actions that leave no doubt about your salvation.  Also, someone’s salvation and eternal life is too important to be weak about asking them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Blood Drive tomorrow.

CSAUP at the Asylum this Saturday

It all started with a BLIMP…

THE SCENE: not too cold, not too wet
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:
20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

10 Tempo Squats

6 Burpees

THA-THANG:
Insert information about the workout.

  • B – 10 Burpees
  • L – 20 Walking Lunges 4ct
  • I – 20 Imperial Walkers 4ct
  • M – 40 Merkins
  • P – 10 Pullups at the Pavilon & 10 Pullups at the Backbone

We also crammed in some Bear Crawls, Crab Walks, Karaoke, Merkins & Squat Jumps along our 2.7 mile mosey.
MARY:
ABsolutely Fabulous, took MARY to the skating rink for some LBC’s, Vups, 6inches hold, Freddy Mercury’s & Flutter Kicks.
CIRCLE OF TRUST/BOM:

-You get what you give!

-Prayed for several brothers(Ribbed, Charmin, Cat Gut) and for continued daily growth
MOLESKIN:
Loved the effort that the guys gave.
ANNOUNCEMENTS:
1/29 F3 Blood Drive

1/30 Asylum CSAUP

Farming Two Rivers

THE SCENE: 30s and a tad damp
F3 WELCOME & DISCLAIMER✔💪
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Dancing Bear, Temp Squats
THA-THANG:
Farmer Carry CMUs to Two Rivers Church parking lot.

  • Sets of 30-25-20-15-10: Perform 1 set of Alpo, famer carry CMU 50 yards, Perform 1 set of Shoulder Press, farmer carry back to start.  Repeat with last sets at 10.
  • Farmer Carry CMU down the hill to bottom of parking lot. Parking lot is divided up into two square sections, a heavy side and a light side.  Group split into two (one attacking the heavy, one the light).
    • Heavy side: 7 cones with exercises at each – all with CMU, all while farmer carrying CMU to each.  Buy in with 5 Burpee jump overs. Exercises: 10 Thrusters, 10 Merkin Overs, 15 Shoulder Raises, 15 Shoulder Press, 15 Squats, 20 Curls, 20 Tri-cep Extensions
    • Light side: without CMU, Mosey around the section, 5 Burpees at start and every turn (4 corners total).
  • Groups repeated each side twice

MARY:
Flutters, LBCs, Box Cutters, Hello Dollies

COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
Discussed January and the notoriously high rate of suicides this time of year.  Pay attention to those around you and be someone who is willing to be “in the fire” with a brother who is struggling.

Deuteronomy 30:19-20 “I call Heaven and earth to witness against you today, that I have set before you life and death, the blessing and the curse. Therefore, choose life, that you may live, you and your descendants; to love the Lord your God. To obey His voice, and to cling to Him; for he is your life, and the length of your days;

MOLESKIN:
Doubtfire showed up to Coffeeteria, but not the beatdown.

ANNOUNCEMENTS:
Blood Drive 1-29, Asylum CSAUP 1-30