F3 Knoxville

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Pickle pounderball

THE SCENE: Wet and humid but like Blind Melin said…no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, grady corns 1 lap around track
THA-THANG:
Divide into 2 teams of 6 on the tennis court.
Play some big ball tennis or renamed Pickle Pounderball.
When team earns a point, other team does 5 burpees. (Later changed to 3) Every time your team hits it over the net you do one Burpee. Every so often we take an exercise break to do 45 seconds of the following
exercises:

  • merkins
  • bobby hurleys
  • shoulder taps
  • Rockettes
  • Grady corns
  • dry docks

Run three laps around tennis courts and resume play

MARY: no time for her
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:

serving others. Especially to those that do not have the same abilities that we have. Talked about our upcoming partnership with the cerebral palsy center.

MOLESKIN:
I think we all realized that we need choirboy as our lawyer. He definitely knows how to argue and fight for what he wants!! Ha! Although in the end Judge Tank denied several of his objections and International rules were in effect.  We also realized that several of us including me have no skills in volleyball.
ANNOUNCEMENTS:
Convergence at JUCO  next weekend

Tour de Equalizer part 2

THE SCENE: 72 and slightly humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

5 cherry pickers

30 SSH

 

THA-THANG:
Get your headlamp and let’s go.

Mosey over to the trails and three different spots that we do the following

  • 20 each
    • Merkins
    • squats
    • LBC

After coming out of the other sides we get to the bottom of the hill.

  • 11’s
    • man makers
    • run up to the pavalon
    • Dips
  • time crunch and run back through the trail. and in three different spots
  • 20 each
    • Merkins
    • squats
    • LBC

MARY:
no time

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:
none.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
1 week till convergence sign up!

The Equalizer 1K

THE SCENE: Not too muggy… yet.
F3 WELCOME & DISCLAIMER: Done somewhat poorly 
WARM-O-RAMA:
LBAC IC x10 each way; Tempo Squats IC x10; Cherry Pickers IC x3
THA-THANG:
Mosey to the Brickhouse to grab CMUs from their cozy homes. Choir Boy demanded he not get a painted one. Whatevs.

Carry CMUs to 1st station on the track to be used for later. Mosey to FlagPole

3 Stations are marked along the track with 3 exercises written in chalk at each station. Choir Boy tried to wash the chalk away during his warmup lap, but he failed in his efforts.

Starting from the flagpole do 25 SSH at the beginning and each time you return to the flagpole

  • Station 1 (w/ CMUs): Arms
    • Curls
    • OH Press
    • Rows
  • Station 2: Core (not “Abs” as originally stated thanks to School Zone’s observation that Mountain Climbers work more than abs, *eye-roll emoji*
    • American Hammers
    • Mountain Climbers
    • BBS
  • Station 3: Lower Body (Not “Legs” as originally stated … see above)
    • Iron Mikes
    • Squats
    • Imperial Walkers

First lap = 40 reps each

Second lap = 30 reps each

Third lap = 20 reps each

Fourth lap = 10 reps each

Fifth lap = 5 reps (It should be noted that Mouthwash and Choir Boy were the only ones to complete the 5th lap and Snitch got to the first station of the 5th lap… Extra Credit will not be counted towards your final grades you nerds)

Return CMUs to their homes and Fellowship Mosey (TM) back to the AO

Final rep Count
MARY:
PAX ab roulette:

Ribbed: 10 Gas Pumpers IC (School Zone went overboard and showed us his technique from the night before)

School Zone: 15 LBCs IC as time expired
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
Do hard things. Don’t do easy things now and put off the hard things. Make the commitment and accomplish great things.
ANNOUNCEMENTS:
Convergence next Saturday at JUCO. Check Slack for times and to sign up so Judge Judy has accurate numbers for coffee and breakfast.

Birthday Q

THE SCENE: Warm, yet cool morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching with SSH mixed in.
THA-THANG:

36 of Everythang with a lap around the island every time

Merkins, Wide Merkins, Close Merkins, Dry Docks, Lunges, Side Lunges, Squats, Superman, Skaters, Flamingos, Calf Raises and LBC’s

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its been almost 5 months since I’ve been able to really join you men.  Something has been missing in my life and its been F3 this whole time. Glad to be back in the gloom with all of you.
ANNOUNCEMENTS:
Don’t forget the convergence on July 2nd. Please sign up if you are attending. Also, Earmuffs is going to be a grandpa. Blindside is working on the Dr. thing and pray for Sarah.

Take 2 on this workout worked

THE SCENE: Hot, but better than earlier in the week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up? I think we were warm enough but still did a few things to get the muscles ready
THA-THANG:
Start at 1st cone. Do 1 of the first exercise. Run to cone 2 do qty of 2, run back to cone 1 and then to cone 3 where you do qty of 3, run back to cone 1 and then to cone 4 etc etc etc. 8 cones total. Exercises are

  • Shoulder tap Merkins 2ct
  • Russian rockettes 2 ct
  • Toe touch merkins 2ct
  • Side lunges 2ct
  • Inch worms w/Merkin
  • toe touch crunches 2ct
  • diamond Merkins
  • marge Simpsons

MARY:

crunches in bunches

COUNT-OFF & NAME-O-RAMA

13 pax

CIRCLE OF TRUST/BOM:
Your actions can make a big impact. Be a Christ follower and live like one.
MOLESKIN:

we didn’t have an FNG today, so we “met” Tweet-E again. Love that guy! His story is an amazing one of Gods love for him.

ANNOUNCEMENTS:
Convergence at Juco