F3 Knoxville

Tag: Herbie

Ducky biscuit

THE SCENE: Mostly Cloudy, 47°F, Feels like 47°F, Humidity 68%, Wind 1mph from NE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x IC forward and reverse
  • Tempo squats 15x IC
  • Little of this, little of that

THA-THANG:
Mosey to the duck pond.

  • Sea biscuit, complete exercise, then run lap, exercise then 2 laps, etc. till 6 laps then work back down
    • 10 squats
    • 15 Merkins
    • 20 BBS

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O Lord , my rock and my Redeemer.
Psalms 19:14 NASB
https://bible.com/bible/100/psa.19.14.NASB

Returned to work today after a week of with my kids and my attitude about work want good. We need to work towards all of our thoughts, words, and actions being pleasing to God.

MOLESKIN:

ANNOUNCEMENTS:
Convergence at Asylum this Saturday then 3F on the strip.

Logging some track time

THE SCENE: Mid 30s and crystal clear. Definitely still a bit nippy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 exercises to establish the “25” pattern.  Start with 20 SSH, then 5 Imperial Squat Walkers, then 15 SSH, 10 ISWs, etc., etc.
THA-THANG:
Mosey to the track for 5 sets of 2 exercises each, same pattern as the warm-o-rama.  Between each set, run half a lap, 10 burpees and then run back to the beginning for the next set of exercises.  The sets:

  • Merkins and BBS
  • Iron Mikes, 2 ct and Flutters, 4 ct
  • Carolina Dry Docks and Squats
  • Hit the bleachers for Box Jumps/Step Ups and Dips
  • Monkey Humpers and LBCs, 4 ct

Mosey back to the front of the school and grab the log.  Roll the 20 sided die and do the corresponding exercise listed on the log.  4 volunteers pull the log to the other side of the parking lot with the rest of the PAX sprinting.  Repeat the roll/exercise routine and 4 new volunteers pull log back to start.  Rinse and repeat about 4 times.
MARY:
Just enough time to cash out with ATMS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the lesson provided by Judas.  Don’t let pride in your skills and achievements lead to the path of temptation and downfall. Prayers for Chaucer and his family and Fast-n-Easy’s mom as she travels back to Nebraska.
MOLESKIN:
Welcome FNG Manilow, a great addition to the PAX for sure.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

5 Playa’s 1 Coach

THE SCENE: Dark and 48 degrees – dang near perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got started a few minutes late….then we mosey’d to the track

64 SSH; 32 Squats; 16 BBSU; 8 Merkins; 4 Burpees; 2 Admiral Schofield’s; 1 Body Builder

THA-THANG:
16 v 1; 15 v 2; 14 v 3 (17’s rather than 11’s) on the stadium steps

16 Bobby Hurley’s and 1 Incline Merkin at top

Worked our way till we got 1 BH and 16 IM

Wilt Chamberlains – Defensive Slide 100 yards, 100 Merkins, Slides, 100 Squats, Slides, 100 BBSU, Slides, 100 something else

Reverse Warm Up

Mosey’d back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
David vs. Goliath…faith is God allows us to slay the giants in our lives

Club LaVela 1995 vs. 2019 – getting better or getting worse…MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bear with me Route 66

THE SCENE: Overcast, 41°F, Feels like 41°F, Humidity 70%, Wind 2mph from W
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • LBAC x15 IC Forward & Reverse
  • Little of this, little of that
  • Merkins 10x OYO
  • Micheal Phelps

THA-THANG:

  • Mosey around the loop
  • Stop at the corner of Hotel Rd.
  • Route 66 with Bear crawls and Duck walks between light poles to the steps at Gresham
    • 5 BBS to start, up to 55 BBS for a total of 330 BBS
  • Run up the steps to the Gresham Parking lot
  • Man Makers 10x IC
  • Mosey down the hill to the AO with 25 squats at the midway point.

MARY:

  • Flutter Kicks 15x IC
  • Dealers Choice:
    • Merkins 15x – Ghost
    • Annies 10x both arms – Filter
    • Merkins 20x – Swanson
    • Inclines & Declines 10x each – Wilson
  • Hello Dollies 15x
  • Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about my One Word for the year – Intentional. I want to get better about reaching out to men who have slacked off with F3, who need to have that fuse lit or just need encouragement. Who can you reach out to this week, a friend, co-worker, or family member that might need encouragement?
MOLESKIN:

ANNOUNCEMENTS:

4x4s and snake chasers

THE SCENE: Partly Cloudy, 39°F, Feels like 39°F, Humidity 57%, Wind 1mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 10x Cherry Pickers
  • Little if this, little if that
  • 10x Tempo Merkins

THA-THANG:

  • 4 station x 4 exercise relay
  • Station 1 (start)
    1. Round 1 – 25 ManMakers
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank Jacks
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees
  • 15x 4ct Irish Jig – curb toe touches
  • Mosey to the field.
  • Chasing snakes in honor of St. Patrick – 1pax runs across the field and back while rest low crawl, flapjack with the end of the line and continue until all have run
  • Mosey back to AO with an all-out run last 100 yards

MARY:

  • Box cutter
  • Captain Thor
  • Butterfly situps
  • Boat canoe with James Bond and overhead claps for good measure

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: