F3 Knoxville

Tag: Hands

The Fab Four

THE SCENE: Not bad at all.  About 45 degrees give or take at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Baby arm circles x10 front and back, a bit of ole fashioned stretching, some Imperial Walkers x10, and a quick lap around the parking lot
THA-THANG:
11’s with CMU’S in the parking lot with Curls on one end Thrusters on the other.  Carry CMU back and forth.  Once done with 11’s we completed 50 reps of 4ct flutters and weighted squats.

When completed, partnered up for: Partner 1 does farmer carry down and back while partner 2 does AMRAP LBC’S. Rinsed and repeated that.

Then to pavilion for a 6 minute EMOM of table rows, dips, LBCs, wall sit, and side straddle hops

then 7 minute Ab EMOM of dollys, flutters, LBC, BIG BOYS, gas pumpers, and right and left side crunch

MARY:
She didn’t show up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the importance of what we do as men and being there for eachother.  Reaching out to those men around us and leading them.
MOLESKIN:

ANNOUNCEMENTS:

Bait & Switch Do-Si-Do

THE SCENE: 44 degrees & gloomy.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, Tie-Fighters, Spider Merkins, Windmills, Rocky Balboa’s, Butt-Touchers & Bernie in the Lot
THA-THANG:

  • 10 Merkins at the bottom of Baby Everest for a faint
  • Route 66 with Partners:
    • Going Up, Partners Alternate work out at Each Pole
      • 1 Man-Maker or Squats
    • LBC’s (While Waiting on the 6)
    • Going Down, Partners help each Other Up at Every other light pole
  • Picket’s Charge with 3 Burpees at Landings
  • Partner Stations at the Overlook (Partners Alternate Which Exercise Each Round):
    1. Station
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station
      • Box Jumps (10)
      • Step-Ups (10)
    3. Station
      • Box Cutters (10 – 4 Count)
      • Imperial Squat Walkers (10 – 4 Count)
    4. Station
      • Box Jumps (10)
      • Step-Ups (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (10)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Carolina Dry Docks (10)

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA
7 HIM’s.
CIRCLE OF TRUST/BOM:
Following the second greatest commandment of loving our neighbor by being present for others. Inspired by early podcast interview by Steam of Junk and how others in the COT circled around and were their for a HIM in need.
ANNOUNCEMENTS:
Wesley House Donations, via Matlock’s March Madness Bracket Challenge

Baseball & Magnets

THE SCENE: Misty, slightly chilly morning. Perfect short sleeve hoodie weather…

F3 WELCOME & DISCLAIMER Done and done well. 

WARM-O-RAMA:

SSH IC x10 | LBAC IC x10 each way | Michael Phelps | Little of This, Little of That | Tempo Squats IC x10 

THA-THANG:

Mosey to Coliseum with a pit stop for 10 Merkins, 10 Squats, 10 BBS on the way

Ghostman Baseball at the Coliseum 

Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base (1st tree up the right side)
    • 10 Squat Jumps
    • Hello Dolly at Home 
  • Second Base (Steps of the Admin building)
    • 20 calf raises
    • Flutter Kicks at Home 
  • Third Base 
    • 30 Imperial Squat Walkers 
    • V-ups at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • LBCs at Home

Opposites Attract 

Partner up. 5 partner Merkins (facing each other, do a merkin and clap hands at the top, switching hands each time). Run to the opposite end of the coliseum, do 5 Burpees, race back to the middle. The losing partner has to do an extra Body Builder+ when returned to the middle. 5 Rounds, dropping 1 Burpee each round.

Fellowship Mosey transitioning to Regular Mosey back to the AO 

MARY:

SSH IC x10 | “Feet together down” stretch for the last 10 seconds before time is called 

COUNT-OFF & NAME-O-RAMA

12 PAX; 0 FNGs

CIRCLE OF TRUST/BOM:

Job 1:21 “The Lord gives, and the Lord takes away.” 

I have spent most of my life in comfort. In recent years I have had hard times (financially, mentally, spiritually, physically, etc.), but not near as difficult as those that are truly in need. Today, I saw the men of the Asylum AM step up for a family that they did not even know, for a guy who is a regular at a completely different AO across town. I put the word out last night that a family at my school was in need. They don’t have the resources to get their daughter to school in order to graduate. The nature of my school (which, while a Knox County Public High school) is that it has ‘less than ideal’ transportation options and this family does not have the means to buy gas in order to get their daughter to school. She is a senior on the cusp of graduation and needs to attend regularly to earn her diploma. The generosity of the PAX of the Asylum, both in attendance and not, was overwhelming to me. I will be able to present this family with a $250 gas card from Weigals tomorrow morning. 

I say it often, but it is ALWAYS worth repeating… The High Impact Men of F3 and F3Knoxville are the best men I know. Jumping at opportunities to make our community a better place. I don’t know where I would be without this group, and I know that if I ever need anything, an F3 HIM will be right there to help me along the way. 

ANNOUNCEMENTS:

Continue donations to The Wesley House

Convergence at JUCO on July 2nd 

Bro-lympics coming in November 2022

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World Wide Webb

THE SCENE: Shorts Weather and Mitten Conditions
WARM-O-RAMA:
SSH, Stretchies, Tie Fighters. I would have taken us all the way but I knew we needed unblasted shoulders.
THE WORLD WIDE WEBB:
Jack Webb + lap

The Pop-up Ad (Jump Squat/2-ct Iron Mike) +2 laps

The Cryptobubble (Dip/2-ct Aw Yeah) + lap

The Compuserve (Table Row + Bicycle) + AO/Baby Everest lap

The Dark Webb (Burpee/SSH)

The Dark Webb turns out to be pretty dark and the Q was toast. Crab Legs is made of sterner stuff so he led us in a Bicep Burnout. Mall Walkers halfheartedly joined us for Tempo Squats. The addition of Gibbler turned the mumblechatter into a mumbleroar, as predicted.

CIRCLE OF TRUST/BOM:
Dads, yours and your kids’

ANNOUNCEMENTS:
¡ASYLUM CSAUP THIS SATURDAY!

Two #1 Are Still Eleven, Even In This Asylum

THE SCENE: 39 degrees & humid. We had to watch for fallen limbs from the storm of the Asylum PM crew.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Spider Merkins, Windmills
THA-THANG:

  • Route 66 Up To the Overlook:
    • Burpees 10 (-1 at each light pole)
    • Jump Squats 1 (+1 at each light pole)
    • LBC’s (While Waiting on the 6)
  • Elevens Stations at the Overlook:
    1. Station (NO ELEVENS – 10 EACH TIME)
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    3. Station
      • Box Cutters (10)
      • Imperial Squat Walkers (1 – 4 Count)
    4. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (1)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Dips (1)

MARY:
Boat / Canoe.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, including 1 FNG – Welcome Banjo. Also Double Wide’s 2.0 Newton was in the gloom with us.
CIRCLE OF TRUST/BOM:
Except from Phil Robertson’s book “Uncanceled”. We should not trade insults, but follow: “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34)
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, RAM Service Project