F3 Knoxville

Tag: Herbie

B.O.M.B.S. at the FC OTB with O.T.C.!

THE SCENE: Low 40s, partly cloudy, still wet from last night.
F3 WELCOME & DISCLAIMER

I’m not a professional! 🙂 1 FNG! So many letters in the title of this post.
WARM-O-RAMA:
SSH – x27 IC (I got distracted and we did too many, sorry!)

Cherry Pickers – x10 IC

Annie’s – x7 each arm front and back, then switch. IC

Imperial Walkers – x10 4CT
THA-THANG:
B.O.M.B.S.

Mosey to church parking lot. Partner up. 1 Partner runs to the top of Hotel Drive while the other does the exercises at the bottom. Keep switching out until all exercises are done.

  • 50 – Body Builder Burpees
  • 100 – Overhead Claps 2CT
  • 150 – Merkins
  • 200 – BBS
  • 250 – Squats

Recover

MARY:
Bearpees in the parking lot from one end to the other.

Bearcrawl 4 “steps” and then do 1 burpee.

Recover
COUNT-OFF & NAME-O-RAMA
4 HIMs – one of those an FNG! Welcome, O.T.C.! Herbie, Frasier, and Filter round out the count.
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Take Full Responsibility

Take ownership of your actions. Admit when you screw up. Be accountable. Hold one another accountable.
MOLESKIN:
Prayers for Herbie’s kid w/ strep, Frasier’s travels, Filter’s mom, MIL, and Aunt-in-law.
ANNOUNCEMENTS:
March 1 is the official AO launch! This location is officially up on the F3 Knoxville website, too, if you’d like to share with an FNG. It’s starting to feel official! https://f3knoxville.com/the-quacken/

 

Brickyard

THE SCENE: Rain showers 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x10 each arm/each direction

Tempo Squat x 15 IC

SSH x 30 IC

Lunge Circle x 10 each leg (IC)
THA-THANG:
Dirty Hook Up: Face wall in plank. At Qs call Right hand up on wall, then left, down right, down left. Hold plank. Q holds time on how long to hold before moving hands up and down or in plank.

Wolverine: Stand-Plank-Merkin-left knee to left elbow-right knee to right elbow-merkin-stand = 1 rep x10 total

Super 21: Merkin/Sit-up. Do 1 merkin/1 situp, 2/2, 3/3 etc.

  • 1-10 merk/situp then do 21 monkey humpers
  • 11-15 merk/situp then do 21 mtn climbers (4ct)
  • 16-21 merk/situp then do 21 Jump squat

Mosey to pavilion

Creature Merkin: At benches/tables do 20 reps of left hand up/right hand up merkin on benches with merkin when come off bench back to ground.

Cliff Hanger: Partner up. At picnic tables hold partners feet. Partner will have hands on bench of table, do merkin, then move hands to table top and do merkin. Bring hands down to bench and begin again. 10 Reps

MARY:
8 Count man makers x 10 IC

Imperial squat walkers x 15 IC

Capn Thor 10:40 (sit-ups to hammers)

40 SSH
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I said somethings. I didn’t write it down. Old Testament.
MOLESKIN:

ANNOUNCEMENTS:

Good times with Cindy

THE SCENE: Clear and 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Relive of the workout: https://www.relive.cc/view/2148229797

3 rounds of exercises

  • SSH IC 4ct 21x, 14x, 7x
  • Merkins OYO 21x, 14x, 7x
  • Peter Parkers 2ct 21x, 14x, 7x
  • V-Ups OYO 21x, 14x, 7x

THA-THANG:
Grab Cindy (CMUs) and mosey to the end of the parking lot.

  • Round and Round with Cindy (complete 4 rounds)
    • Reverse Lunges, Cindy on back 10x
    • Cindy Hammers 20x
    • Cindy Rows 15x
  • Leave Cindy and Mosey around lot
  • Get Cindy and mosey to second station
  • Quality Time with Cindy, 12 minutes on the clock, complete as many rounds as possible
    • Reverse Lunges, Cindy in front 15x
    • Bear crawl drag
    • Cindy overhead BBS 15x
  • Leave Cindy and Mosey around lot
  • Get Cindy and mosey back to first station
  • Round and Round with Cindy (complete 4 rounds)
    • Reverse Lunges, Cindy on back 10x
    • Cindy Hammers 20x
    • Cindy Rows 15x
  • Mosey to AO

MARY:

  • Ring of Fire – merkins
  • Flutter kicks 20x IC
  • WWII situps 20x
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Talked about the prodigal son parable with a focus on the older son (see red text below). There is so much time that we waste dealing with bitterness and anger over the littlest things when we should be enjoying the time we have with the Father. We get laser-focused on what others have or are getting or are doing and not on the fact that He is beside us wanting to be with us. Figure out where those tendrils of bitterness and anger have gotten ahold of you in your life and find ways to release it so that you can focus on the good that is right in front of you.

The Parable of the Prodigal Son

11 And he said, “There was a man who had two sons. 12 And the younger of them said to his father, ‘Father, give me the share of property that is coming to me.’ And he divided his property between them. 13 Not many days later, the younger son gathered all he had and took a journey into a far country, and there he squandered his property in reckless living. 14 And when he had spent everything, a severe famine arose in that country, and he began to be in need. 15 So he went and hired himself out to[a] one of the citizens of that country, who sent him into his fields to feed pigs. 16 And he was longing to be fed with the pods that the pigs ate, and no one gave him anything.

17 “But when he came to himself, he said, ‘How many of my father’s hired servants have more than enough bread, but I perish here with hunger! 18 I will arise and go to my father, and I will say to him, “Father, I have sinned against heaven and before you. 19 I am no longer worthy to be called your son. Treat me as one of your hired servants.”’ 20 And he arose and came to his father. But while he was still a long way off, his father saw him and felt compassion, and ran and embraced him and kissed him. 21 And the son said to him, ‘Father, I have sinned against heaven and before you. I am no longer worthy to be called your son.’[b] 22 But the father said to his servants,[c] ‘Bring quickly the best robe, and put it on him, and put a ring on his hand, and shoes on his feet. 23 And bring the fattened calf and kill it, and let us eat and celebrate. 24 For this my son was dead, and is alive again; he was lost, and is found.’ And they began to celebrate.

25 “Now his older son was in the field, and as he came and drew near to the house, he heard music and dancing. 26 And he called one of the servants and asked what these things meant. 27 And he said to him, ‘Your brother has come, and your father has killed the fattened calf, because he has received him back safe and sound.’ 28 But he was angry and refused to go in. His father came out and entreated him, 29 but he answered his father, ‘Look, these many years I have served you, and I never disobeyed your command, yet you never gave me a young goat, that I might celebrate with my friends. 30 But when this son of yours came, who has devoured your property with prostitutes, you killed the fattened calf for him!’ 31 And he said to him, ‘Son, you are always with me, and all that is mine is yours. 32 It was fitting to celebrate and be glad, for this your brother was dead, and is alive; he was lost, and is found.’”

MOLESKIN:

ANNOUNCEMENTS:
The Quacken launches on March 1st.

Mend House – Burpees and Bear Crawls

THE SCENE: Clear and 48
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey from the Mend House to the Gresham Parking Lot

  • Burpees 0
  • SSH 10x 4ct IC
  • Burpees 2
  • LBAC 10x 4ct IC Forward & Backward
  • Burpees 4
  • Cherry Pickers 10 4ct IC
  • Burpees 6
  • Air Squats 10x IC
  • Burpees 8
  • Overhead claps 10 4ct IC
  • Burpees 10

THA-THANG:

  • Ascending Bear Crawls
    • 1 Merkin, Bear crawl across the lot, 2 Merkins, Bear crawl, …. to 10 Merkins
  • 21s
    • BBS – Start with 1 (increase by 1 each time)
    • Run to end of the lot
    • Leg Lifts – Start with 20 (reduce by 1 by each time)
    • Continue until numbers are flip-flopped.

MARY:

  • Circle of Pain – Merkins (start with 5 down to 1)

COUNT-OFF & NAME-O-RAMA
11 Hims, 9 from Mend House (2 FNGs)

CIRCLE OF TRUST/BOM:
As a group of men we need to hold one another up, strengthen and encourage each other. Just as a body has different aspects to build it up, we each have unique strengths that can apply to the group.

Ephesians 4:16

16 from whom the whole body, joined and held together by every joint with which it is equipped, when each part is working properly, makes the body grow so that it builds itself up in love.

MOLESKIN:

ANNOUNCEMENTS:
The Quaken will launch on March 1st. Mark your calendars.

Thunderstruck Annie OTB

THE SCENE: PERFECT – Low 50s. Cloudy. Dry.
F3 WELCOME & DISCLAIMER

I, sirs, am not a professional.
WARM-O-RAMA:
SSH x25 IC 4CT

Cherry Pickers x10 IC

Annie IC – 7 each arm forward and back IC

  • Plank position. Extend one arm out to do a BAC 7x forward. Switch arms and repeat. Switch arms and reverse rotation. Bonus points for doing them at the same time…

Air Squared –

  • People’s chair with 20 overhead claps OYO

THA-THANG:
Mosey to parking lot across the street.

4 stations, 30 reps each lap, 5 laps total.

  • 150 merkins
  • 150 imperial walkers 2CT
  • 150 overhead claps 1CT
  • 150 curb jumps

BBS when done.

Time left –

  • Sprint one end of the lot to the other. Do 1 burpee. Sprint back. Repeat 3x.

MARY:
Mosey back to AO.

PAX selected 20 reps of their favorite exercise for the group to do:

Flutter kicks 4CT IC, BBS OYO, American Hammers 4CT IC, Squats IC

Thunderstruck – do one pushup every time they say “Thunder” or “Thunderstruck” and plank otherwise for the duration of the song.

Tempo Squats until time. 20 IC

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Frasier, Abort, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Prayers for Wedgie’s mom, Filters mom, MIL, and aunt-in-law, Frasier’s big decisions,
MOLESKIN:
Philippians 2:3-4 – “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
ANNOUNCEMENTS:
AO launch on Friday, March 1 at 5:30am!