Geppetto – Page 4 – F3 Knoxville

VQ at the Brickyard, CMUs Required

April 12, 2022 gmail

THE SCENE: 50s, extra gloomy and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH , Toy soldiers , Temp Squats, OH & Front Claps and Mosey
THA-THANG:

20 Grave diggers, 20 Lunges out , Bear Crawl back (all w/ CMUs) repeat series w/ 10 reps then 5 reps.
Partner split exercise count while one partner marches 50yrd and back shrugging 2 CMUs. – 50 Burpees, 100 Merkins, 200 Mountain Climbers (single count)
Black Snake – Indian run but back man weaves his way to the front
11’s – Box jumps/ step ups and CMU Curl Press

MARY:
Flutter Kicks, Hello Dollies & Froggers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
vs Rom 8:28 Lets stop grumbling and complaining in the little things that we so often do. Our attitudes and perspective need to constantly be in check. Remember that God works ALL things to a Christians good. It’s easy to not pay attention to the little things when relating this verse but be mindful that our lives are made up mostly of the little things.

MOLESKIN:
Gmail will work on his counting in cadence skills. The double CMU shrug carry was harder than anticipated and distance was shortened after first march.
ANNOUNCEMENTS:
None from me.

MR. ROGERS @ 50

February 21, 2022 Mr Rogers

THE SCENE: CLEAR AND COLD. VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 OF ; GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE. O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD. AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP. 5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION, PERSONALLY, IS…I HAVE NO ANSWER. I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY. I DO KNOW I FEEL A DRIVE. I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The backyard is open

February 17, 2022 Natty

THE SCENE: 60 degrees and cloudy with a chance of meatballs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 27 IC, T-Plank arm circles x 10 (B) both directions, Prone all-4’s hip circles x 8 bi-directional IC (B), Donkey Kicks prone x 8 (B) IC, Chinooks x 10 (B) IC, Seal Claps x 20 (B) IC, Manly Arm Rotations x 5 (B) IC
THA-THANG:
Mosey jog to the outer school wall and perform 20 Australian Nut Knockers x 20 IC followed by 10 Squat Jumps IC..then to the track

1 lap around track to EZ bear crawl 15 yds do 15 MKNS
2 laps around track to EZ duck walk 20 yds do 20 BBS
3 laps around track to EZ crab walk 30 yds do 30 plank jacks
4 laps around track to EZ lunge 40 yds do 40 SQTS

MARY:
10 supermans IC, 20 Box cutters IC, 20 Gas Pumps IC, 20 Crab reachers IC
COUNT-OFF & NAME-O-RAMA
A-Rod, Biohazard, Hamm, Herbie, Geppetto, Spellcheck, Natty, Simmons
CIRCLE OF TRUST/BOM:
The golden Rule
MOLESKIN:
Natty was a little miffed today and made some comments he regrets, asking for forgiveness
ANNOUNCEMENTS:
CSAUP 2/26

Let’s do a little work

December 9, 2021 FastandEasy

THE SCENE: 30° and crisp and ruck required
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 reverse merkins

10 cherry pickers

40 SSH

10 windmills

10 tempo squats
THA-THANG:
Every-other parking stall

1-merkin ruck on

1-MR. Rucktacular

1-BBS

Dora – 300 curls, 400 overhead press, 500 rows

50yrd bear crawl down and back

MARY:
Curl-of-fire
COUNT-OFF & NAME-O-RAMA
5 HIMs put in some work
CIRCLE OF TRUST/BOM:
Be the leader and role model that you are intended to be.

Infamous

December 7, 2021 Natty

THE SCENE: Clear 30 degrees and cold (a double glover)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
12 Windmills IC, 7 Burpees, 19 Baryshnikov SQTS IC, 41 SSH’s IC
THA-THANG: Everyone has on their ruck for entire workout except the damn Q who forgot his
Mosey to Rock pile

12 MKNS & 7 Bobby Hurley’s
p/u a rock and run to track
Run lap around track, hitting bleachers / stairs all around
After each lap, in the Endzone perform 12 BBS & 7 Burpees, bear crawl with rock & ruck to the 19 yd line and perform 41 Goblet SQTS
Repeat lap sequence for a total of 19 min & 41 seconds
return rock to pile and back to AO

MARY:
12 superman’s IC, 7 Bruce Lee’s IC, 19 Hello Dollies IC, 41 Flutterkicks IC, Round 2= 12 Gas Pumps IC, 7 Captain Thors…then we ran outta time
COUNT-OFF & NAME-O-RAMA
Herbie, Geppetto, Fast-n-Easy & Natty
CIRCLE OF TRUST/BOM:
the true history of 12/7/1941 was not only an attack on Pearl Harbor, but also the US territories of the Phillipines, Guam, Midway, Wake Island and British colonies of Malaya, Singapore and Hong Kong as well as Thailand. Remember the sacrifices our troops and allies made for freedom!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.