F3 Knoxville

Tag: Hardbody

Simple, effective and together

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

  • Merkins 20
  • Dry docks 30
  • LBCs 30
  • Burpees 15
  • Get ups 10 each side
  • Overhead claps w/ squat 20
  • crab toe touches (bear if needed) 30 total
  • Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two  “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also.  I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t.  The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house

10 E See with the Power T?

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHX 20,  rockettes X 10, tempo Merkins x10
THA-THANG:

Mosey to bottom of Matterhorn. Complete each exercise and then run up to restaurant driveway and back

1) 10 mericans
2) 10 squats
3) 10 dry docks
4) 10 Bobby Hurley’s
5) 10 shoulder touch Merkins
switch to going  down back parking lot to second light pole and back
6) 10 smurf Jacks
7) 10 burpees
8) 10 lunges each leg
9) 10 inch worms
10) 10 iron mikes
switch to  running up the Matterhorn and back
11) 10 curb dips
12) 10 sec one leg holds each
13) 10 wide mericans
14) 10 squat jumps
15) 10 diamond mericans
Mosey to bottom of the rock hill..  at every other light pole do 25reps of (flutters, American hammers, LBCs, box cutters)
then DORA
Partner 1 runs up does 2 burpees,  partner 2 Merkins (200 total)

MARY: 

we gave her attention during the moseys.

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
““Be dressed ready for service and keep your lamps burning,”
‭‭Luke‬ ‭12:35‬ ‭NIV‬‬
What happens to a dark room when light is brought in. The darkness cannot stop the light. Be a light to others and serve the Lord.
MOLESKIN:

challenge to give our wives extra attention and love this week.

ANNOUNCEMENTS:
Prayers for la-z-boys wife having procedure, Messi family, junk’s wife praise for Chemo completion, JD Carter (butters son) heart/throat issue, and prayers for our wives and families

25s

THE SCENE: 37 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We tried to do deconstructed SSHs but failed. 5 Cherry pickers, 25 Imperial Walkers , this and thats
THA-THANG:

Mosey around the park stopping occasionally for 25qty of these exercises (in no particular order)

pickle pounders, basketball court line touches, v-ups, Merkins , burpee’s, line jumpers, dips, inclines, crab jacks, plank jacks, American hammers, CMU curl and press, CMU American swings, shoulder taps, dry docks , LBCs…a couple more I forgot.

We did a few sprints and Bernie sanders along the way as well. Finished with some high knees, low knees and side shuffles at the tennis courts.

MARY:
Box cutters x25
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
Give your wife attention. Kiss your wife. Forgive her, tell her sorry first.
MOLESKIN:
Good size crowd today. The Q might have been a little wonky with a last-minute fill-in, but I think we got a sweat going
ANNOUNCEMENTS:
None

THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Walked through the importance of cadence and how to call it.

  • SSH IC * 15
  • Merkins IC * 15
  • Imperial Walkers IC * 15

THA-THANG:
Mayberry took over

 Partner Workout

  1. 50 pullups
  2. 50 Burpees
  3. 100 Merkins
  4. 100 V-Ups
  5. 200 Squats
  6. 200 gas pumpers
  7. Alternate between SSH, Flamingos and Step ups

MARY:
I-Beam took over and showed us how to run the ab cycle.

  • Six Minutes Of Mary aka 6MOM Routine, Mary An abdominal #Routine of no specific composition as long as it promotes #TBQ.  Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://f3knoxville.com/not-my-timing-but-yours/

Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
MOLESKIN:
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
ANNOUNCEMENTS:
Hardship Hill obstacles, 3rd F on 12/7

Tomato, Tabata

THE SCENE: 40ish.  Not wet.  Not bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 on a 4 count

Baby arm circles forward x 10 on a 4 count

Baby arm circles backward x 10 on a 4 count

Some Michael Phelps

A little bit of this and that

Cherry pickers x 5 on a 4 count

THA-THANG:
Mosey to Assault Alley to pick up the CMUs

We survived that, so we moseyed to the flag pole with our CMUs

Tabata workout – 20 seconds of an exercise (as many reps as possible) followed by 10 seconds of rest.  Rinse and repeat for 8 rounds of each exercise.  After the last round of each exercise, run a lap around the track.  Wait for the six (didn’t take long) so that we are all together and start another 8 rounds of the next exercise.  We had time for these exercises:

Merkins

Curls

Rows

Overhead presses

We ran 4 laps, which should be about a mile.

We returned our CMUs to Assault Alley and survived again, so we moseyed back to the AO for Mary.

MARY:
We arrived at the AO right at 6:15, so no time for Mary, unfortunately.

COUNT-OFF & NAME-O-RAMA
5 PAX strong today.  In addition to the 4 tagged, Stripped was also there to make 5, but his name did not show up in the tags.

CIRCLE OF TRUST/BOM:
I have been doing tabata workouts lately because I hate them, so I’m doing them to get better and hopefully hate them less (that part is definitely not working).  They are also good mental lessons for life.  They force you to focus on the task immediately in front of you as it comes to you, one round at a time.  If you think about the whole circuit of 8 rounds, then it is daunting and you may not finish.  But, if you focus on each step at a time, then it gets easier, relatively speaking.  Such is life.  Focus on what is in front you.  See Matthew 6:34 (“Therefore, do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own.”).
MOLESKIN:
Happy Veterans’ Day to all who have served and are serving.  Thank you all.
ANNOUNCEMENTS:
Nothing mentioned, probably because it was the Monday after Brolympics.  I was still sore from Saturday.  And now, I’m sore from today, too.