F3 Knoxville

Tag: Gibbler

Matlock’s playlist

THE SCENE: 56 and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10

.
THA-THANG:

Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.

Escalator 

Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

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The Ole Back At It

THE SCENE: Perfect spring morning.  Tems in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ssh on 4ct, Plank jacks in cadence, then another 10 ssh for Matlock.  To the curb for tempo merkins, then mosey to other end for some imperial walkers, back down for tie fighters with the left leg out then one last mosey to finish it out with tie fighters with the right leg.
THA-THANG:
Mosey to the Lilly Pad and partner up for Dora’s: 150 reps the following while the other partner ran to the end of the parking lot and back

  • merkins
  • side straddle hops
  • plank jacks
  • dry docks

Mosey to chapel parking lot for circle up while one member of pax was chosen to go to the middle of the circle and lead and exercise.  All reps of 20.

When done, we mosey’d to cloud for 11’s with dips and table rows at the pavilion

MARY:
Time enough for 20 hello dolly’s and some LBCs OyO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 1:2-3

25 or 6 to 4 (+6=16), I think

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Tie Fighters, Rocky Balboas, Super Mario Bros., Bernie
THA-THANG:
Stations on a Circuit

Round of 25’s with a potential Bonus Round

Station 1:
– Burpees (20)
– Lt. Dan’s (5)
BONUS – LBCs (16 – 4 Count)

Station 2:
– Carolina Dry Docks (20)
– Imperial Squat Walkers (5)
BONUS – X-Factor (16 – 4 Count)

Station 3:
– Hand Release Merkins (20)
– Big Boy Sit-Ups (5)
BONUS – Windmills (16 – 4 Count)

Station 4:
– Boxcutters (20 – 4 Count)
– Hello Dolly’s (5 – 4 Count)
BONUS – Reverse Crunches (16)

Station 5:
– Table Rows (20)
– Box Jumpers (5)
BONUS – Calf Raises (16 – 4 Count)

MARY:
16 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
16 HIMs including one visitor from NOLA, Hogsicle
CIRCLE OF TRUST/BOM:
Q celebrating wedding anniversary and wanted to remember Genesis 2:27. This week the Q played the role as a single parent and appreciates the meaning of God making a helper for Adam, but that Adam still needs to help Eve.
ANNOUNCEMENTS:

Oak Ridge CSAUP at Haw Ridge & Hardship Hill is back this fall

RESOLUTIONS

THE SCENE: 40s – but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Animal Crawls
THA-THANG:
Mosey to Playground and Battle Budd up….

  • As a team, 200 Squats (Rotate every 10 reps)
  • Run 400m
  • 5 Pull-Ups
  • As a team, 150 Squats (Rotate every 10 reps)
  • Run 400m
  • 10 Pull-Ups
  • As a team, 100 Squats (Rotate every 10 reps)
  • Run 400m
  • 15 Pull-Ups
  • As a team, 50 Squats (Rotate very 10 reps)
  • Run 400m
  • 20 Pull-Ups

Mosey to Soccer Field

  • Run 800m Forwards
  • Run 400m Backwards
  • Line up on Goal Line….30 Burpees-No Merkin, Run to other side and do 30 Merkins before running back.  Repeat decreasing reps by 5 each round.

Mosey back to Flag

MARY:
4ct Flutters (x25), 4ct Box-Cutters (x15) – All IC
COUNT-OFF & NAME-O-RAMA
7 Strong
CIRCLE OF TRUST/BOM:
You should take some time and study Jonathan Edward’s Resolutions.  There are some 75 of them and he wrote them over the span of his life.  You can actually google it and find them.  Consider them and then come up with your own.  Resolutions are “resolved” meaning the matter is settled – not “I hope to achieve this.”  It’s done.  I wrote down one this week: “RESOLVED.  I will no longer speak loudly or harshly with my children.” What would you write?  Write it down and look them over each day as a reminder.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Escape from Haw Ridge CSAUP 5-6, Convergence 7-2

Nobody Picked up the Q

THE SCENE: Just a hint of a chill at circle up.  36 degrees-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20 SSH on the 4 count then mosey’d to lower parking lot for 12 tie fighters right and left. Butt kickers half way then jog to other end.  Tempo merkins and imperial walkers, then high knees and jog back.
THA-THANG:
Partner up for DORA’s at the bottom of baby hill.  Partner 1 starts sets of 150 merkins and 150 4ct flutter while partner 2 goes up hill for 3 burpees and back to relieve partner 1.

When completed head towards Bermuda triangle for 3 jump squats at every other light pole to cross walk.  When 6 was up, grab a rock for 20 4ct curls and 20 4ct OH press.

Mosey to bottom of Everest for 20 4ct LBCs and 20 4ct Freddie Mercury.  Head up Everest…

At top perform 10 bar-b-que squats and head to overlook…

At overlook DORA’s with partner again this time with Squats and LBCs as exercises while partner runs loop.

Mosey back to AO

 

MARY:
2 Minutes for some Captain Thor’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the “Sphere of Influence” and the importance of us reflecting Christ to the ones around us.  Our job is to impact the group around us and the idea is for it to grow exponentially.