F3 Knoxville

Tag: Herbie

THE SCENE: Cool and clear evening.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

A little of this and a little of that.

Imperial walkers

Cherry Pickers
THA-THANG:

After making sure everyone had a coupon we walked briskly to the first beat down location behind Fountain City United Methodist Church.

With a battle buddy, completed the following number of reps of each exercise alternating running up the hill and back down to take partner.

  • Over Head press x 50
  • Squat with coupon x 100
  • Curls x 150

Then transported the coupons to the parking lot at Gresham school.

With out battle buddy alternating carrying coupon to the street to complete: 15 curls, 15 overhead presses, 15 triceps.  After each partner completed the first round the reps dropped to 10 each.

Finished up with a few Head, Shoulders, Knees and Toes IC.

MARY:

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:
The coupons represented our sin.  We are all sinners, no one is better than anyone else because we all need a savior.  Jesus came to take our “coupons” sin and died on the cross to cleanse us from our sin.  It’s a free gift and all we have to do is accept that free gift from God by confessing our sin and believing that Jesus paid the price for our sin.
MOLESKIN:

ANNOUNCEMENTS:

Awesome to have 3 FNG’s from the Mend House!!

Leg day

THE SCENE: Overcast, 40°F, Feels like 38°F, Humidity 95%, Wind 3mph from SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x
  • Manly Arm Rotations 10x forwards and backwards
  • Little of this, little of that
  • Squats 20x
  • Burpees 10x

THA-THANG:

Mosey around the parking lot to the covered entry of the school

4 rounds
  1. Single-leg squat 15x
  2. Single leg Romanian deadlift 15x – stand on one leg, bend forward from hips, keeping your standing leg straight, opposite hand travels to standing foot
  3. Lunge 15 x
  4. Single-leg Glute bridge 12x
  5. Side plank 30sec
  6. Supermans 15x
10 Manmakers
3 rounds
  1. Lying hip clam 20x – Lie on your side with your knees slightly bent and one leg resting on top of the other. Raise your top knee as high as you can, pause, then lower back to the start. Complete all the reps on one side, then switch and do it on the other side.
  2. Squat 20x
  3. Clock Lunge – Right leg Forward, Right leg side, Right leg back, Left leg Back, Left leg side, Left leg forward
  4. Box Jumps 10x

MARY:

  • Flutter Kicks 25x
  • Cap. Thors 5x
  • Hello Dolly 25x
  • Circle of pain merkin style
  • Imperial squat walkers till time

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Natty
CIRCLE OF TRUST/BOM:

And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
Ecclesiastes 4:12 NASB
We need a group of men in our lives that can help hold us up when we are weak. We must be in a proximate and persistent relationship with these men to provide the strength when needed. If you don’t have a shieldlock established, start working on it now.

MOLESKIN:

ANNOUNCEMENTS:

Brickyard Invasion – Quacken Style

THE SCENE: Clear, 33°F, Feels like 30°F, Humidity 92%, Wind 4mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC 25x
  • LBAC IC 15x Forward & Reverse
  • Little of This, Little of That
  • Long stretch Chery Pickers 5x
  • Merkins 10x OYO

THA-THANG:

  • Mosey to Gresham front parking lot
  • 4 Rounds For Time
    • 40 Air Squats
    • 30 Hand-Release Push-Ups
    • 20 Burpees
    • Run to end of the lot
  • Brickyard bear crawls
    • At every parallel parking marking do ascending merkins (1 at first, 2 at second, etc.) till end of markers
  • Mosey to the church parking lot.
  • Blackjack
    • 20 flutter kicks 4ct to 1 hammers 4ct
    • 19 – 2
    • 18 – 3
    • Etc…

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
Filter, Duggar, Magic Mic, Herbie
CIRCLE OF TRUST/BOM:

A friend loves at all times, And a brother is born for adversity.
Proverbs 17:17 NASB

MOLESKIN:

ANNOUNCEMENTS:

Tractor Clause’s Christmas Eve Elf Training

THE SCENE: Warm (40) for December and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 LBAC IC front and back

15 Windmills IC

20 Imperial Walkers IC

5 Man-makes IC

21s, count out to 5 and then silent to 21.  Everyone did it perfect and avoided the penalty and do over.

THA-THANG:
This was a CMU workout to get Santa and his elves ready to deliver heavy packages.

  1. 50 OH Press, then Overhead CMU Carry (OHCC) to other end of parking lot
  2. 50 CMU Curls, then OHCC back
  3. 50 CMU block squats, OHCC to other end of parking lot
  4. 50 CMU BBS, OHCC back
  5. 50 CMU Ground to Overhead, OHCC to other end of parking lot
  6. 50 CMU Squat Thrusts, OHCC back
  7. 50 CMU block swings, OHCC to other end of parking lot
  8. 50 CMU Swith Arm merkins, OHCC back

Mosey to the planters:

11s on the planter boxes of Step-ups and Little Baby Crunches

Mosey over to AO and circle up for Mary.

MARY:
Time for some Jose Felicianos.  While “Feliz Navidad” is playing, circle up in plank position.  When Mr. F sings “Feliz Navidad”, do a merkin.  When he sings “I wanna wish you a Merry Christmas”, do a plank jack.  Merkin count: 21.  Plank jack count: 18.  Plank duration: 3:06.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Despite all the hustle and bustle, always remember that it’s really all about Jesus during the Christmas season.
MOLESKIN:

ANNOUNCEMENTS:

New Year Celebration with Coupons

THE SCENE: Mostly Cloudy, 38°F, Feels like 37°F, Humidity 70%, Wind 3mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • LBAC Forward & Reverse 10x IC
  • Merkins 10x OYO
  • Burpees 10x OYO
  • Little of this, Little of that, Some of these, and Some of those

THA-THANG:

Mosey to the coupon pile. Pick a coupon that you can work with.
Mosey to the splash pad.

  • Decreasing Rounds – Start with 30x then 25x/20x/15x/10x/5x
  • Exercises:
    • Overhead Press
    • Tricep Extensions
    • Front raises
    • Curl
    • Squats
    • Rows
    • BBS
    • Press
  • When finished with a round Mosey around the splash pad, then start the next round.
  • Mosey to the coupon pile to return coupons, Mosey to the AO.

MARY:

  • Flutter Kicks 25x IC
  • Captian Thor 5x IC
  • Hello Dolly’s 10x IC
  • Bruce Lee’s 10x IC
  • Box Cutters 10x IC
  • Circle of Fire (legs)

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Biohazard, Hamm, Belding, FNG – Boogaloo
CIRCLE OF TRUST/BOM:
It’s a new year. Time many make resolutions. Make concrete goals. Ones that are achievable but will take effort. A goal achieved through effort and hard work is better than one you just coast through. Set your goal, share your goal, have others hold you accountable, and then crush your goal.
MOLESKIN:

ANNOUNCEMENTS: