F3 Knoxville

Tag: Hammy

Tuesday 10

THE SCENE: 53 degrees F, 95% humidity, partly cloudy skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH until we got in sync,  lower back/hammy stretch
THA-THANG:

  1. Burpees:  5 each lap

2.  Thrusters:  25-20-15-10-5 (descending number after each 1/4 mile lap

CMU Bear Crawl 15 yard

3.  Curls:  25-20-15-10-5

CMU Bear Crawl 15 yard

  1. Russian Swings:  25-20-15-10-5

Start 1/4 mile lap.  Stop at the 6 marked stations to complete exercises.

5.  Merkins:  25-20-15-10-5

6.  WWII Sit Ups:  25-20-15-10-5

7.  Squat Jumps:  25-20-15-10-5

8.  Dry Docks:  25-20-15-10-5

9.  Flutter Kicks (4 cnt.):  25-20-15-10-5

  1. Pavilion Dips:  25-20-15-10-5

Repeat circuit. 

MARY:
Edward Scissorlegs (AKA Hello Dollys), ABCs in all printed caps

COUNT-OFF & NAME-O-RAMA
13 HIMs, No FNGs
CIRCLE OF TRUST/BOM:
With the election all but over there is some amount of disappointment on all sides be it Democrat, Republican, Libertarian, Green, Independent, etc.  Personally, I am hopeful that the Senate remains Republican controlled for the sake of balance of power.  As the saying goes, “Power tends to corrupt, and absolute power corrupts absolutely.” (Sir John Dalberg-Acton).

To put my disappointment into proper perspective, I returned to Romans Chapter 13:1,2,5: “(1) Let everyone be subject to the governing authorities, for there is no authority except that which God has established.  The authorities that exist have been established by God.  (2) Consequently, whoever rebels against the authority is rebelling against what God has instituted, and those who do so will bring judgment on themselves.  (5) Therefore, it is necessary to submit to the authorities, not only because of possible punishment but also as a matter of conscience.”

Unfortunately, I need to be reminded that God is in control.  I know His will shall be done.

MOLESKIN:
Pray for relief from Covid-19 and especially for our students and teachers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hang Man

THE SCENE: 35 or so, pretty nice out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats IC, Peter Parkers IC, Ty Fighters IC, merkins IC, mary Katherines OYO x 5
THA-THANG:

Hang man, yes we played hangman. 5 games of it

  • Pick a letter that is incorrect, everyone does 10 merkins, 10 LBC and 10 squats
  • Get a letter Correct, everyone does 4 Mary Katherines in celebration
  • Guess the word correctly, take a short victory lap
  • Just 10 reps of each exercise but with all the wrong letters, we did a lot of reps!
  • Get Hung, do 20 burpees! We did one set, thanks to Hammy knowing the other words

MARY AKA the REWARD for doing so well at Hangman
BEARWAY TO HEAVEN
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
The words we played hangman with were, Guts, Resilience, Integrity, and Tenacity. ALL together makes the acronym for GRIT which was the last word. I hope we all have GRIT in some form or fashion.
MOLESKIN:
As a coach once said, “GRIT is the ability to finish strong”. Don’t just roll across what ever finish line you are crossing, finish strong and all the way through
ANNOUNCEMENTS:Convergence for 5 year anniversary for F3 Knoxville, AYE!

Halloween bag of exercises

THE SCENE: A chilly morning at bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hopsx15 in cadence

Cherry Pickersx5 in cadence
THA-THANG:
Split Pax into 2 teams, each team has a Halloween fun bag with the following exercises. One member draws an exercise and runs lap to street and back while the rest of his team does the exercise. Team that wins holds a plank until losing team catches us

  • Squats
  • Iron Mikes
  • Thrusters
  • Burpees
  • Bodybuilders
  • Merkins
  • Peter Parkers
  • Gorilla Humpers
  • Step ups
  • Apolo Ohnos

Follow up with 1 minute each of

  • Curls
  • Press
  • Chest Press
  • Bent over rows
  • Dips
  • Dry Docks

Finish with each member of Pax calling out favorite exercise, then 1 minute of that exercise

 

MARY:
Flutter kicks, LBCs, shoulder taps
COUNT-OFF & NAME-O-RAMA
Welcome to Espy’s 2.0, Lumberjack
CIRCLE OF TRUST/BOM:
Advocacy. F3 has meant so much to myself and so many others of us. Let’s spread the word to help us reach more people
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Can You Hear the Rain?

THE SCENE: Wet… very wet

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

All but merkins are 4ct IC

  • Side Straddle Hop x25
  • Hillbilly x20
  • Broga Windmills x15
  • Side plank leg lifts x10 each side
  • Clam Legs x10 each side (nice and soggy)
  • T Merkins x5 (1 each side is 1 rep)

THA-THANG:

Mosey to Waxjob Hill

7s (with bonus 7&7 final round)

  • Top: side crunch 4ct.
  • Bottom: side plank burpee (1 each side is 1 rep)
  • Travers the hill sideways

Mosey back to Grinder

ROUND 1 (yes… there was more planned…)

11s (with bonus 11&11 final round)

  • Pavilion: side tri rise (1 each side is 1 rep)
  • Other side: T Merkin (1 each side is 1 rep)
  • Travers: Ape Shuffle

MARY:

  • Standing Side leg lift 4ct. IC x15 each side
  • Broken Starfish 4ct IC x10 each side
  • Side Plank Rotations x10 each side
  • 20x ww2 oyo
  • Ankle touches 
  • Crunch for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Just Listen.

1 min of silence

We have two ears on the sides of our heads, and only one mouth. Let’s just listen today.

MOLESKIN:

https://youtu.be/6KQLOuIKaRA 

ANNOUNCEMENTS:

Convergence for 5 year anniversary. Nov. 7 – Asylum.

Belated Birthday Beers For Pinocchio at the new Xul Beer place on Saturday Oct. 31. 2pm-4ish

Don’t Poke Bears

THE SCENE: Mid 50s and not enough air for the Pax to breath
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rocketts
Windmills
Cherry Pickers

Indian Run to Mt. Suckmore

THA-THANG:

Starting with 10 Burpees at the top of Mt. Suckmore is round 1. Add the next movement for round 2 – 10 Burpees, 15 Peter Parkers, run back up Mt. Suckmore to begin round 3. 10 Burpees, 15 Peter Parkers, adding 20 Merkins, then run back to start…
7 Rounds:
10 Burpees
15 Peter Parkers
20 Merkins
20 Air Squats
15 Chest to Bar
*Bernie up Educator* to find 30yd Walking Lunges

Indian Run Back to A.O.

MARY:
10 BBS to catch yo breath
Flutter Kicks
Hello Dollys
1 min plank to finish it out

COUNT-OFF & NAME-O-RAMA
12 Pax with a special appearance by Veep meeting us at the beatdown location! (13)

CIRCLE OF TRUST/BOM:
Kept it simple this morning. DON’T BE A JERK! Jerks aren’t cool. Do something nice for someone today.

MOLESKIN:

ANNOUNCEMENTS:
Nov. 7th convergence for 5yr anniversary of Knoxville F3!