F3 Knoxville

Tag: I-Beam

Blood Moon – Circuit of the DP

THE SCENE: Hot, for November, we missed the eclipse but caught the blood moon.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • Dynamic warmups

THA-THANG:
Circuit of the DP – loop around the outhouse down to the West side of the playpen. Each exercise that starts at 25 descend by 5 reps each lap.

  • AMRAP
  • 25 Squats
  • Bernie to outhouse
  • 5 Burpee Box Jumps
  • Tweet-E corner
  • 25 Thrusters
  • Sprint
  • Ascending Bear Crawl Merkins 1-5, go up by one at each parking lot line
  • 25 v-ups
  • Lunge to start
  • Reverse the exercises for laps 4&5

MARY:
Flutter Kick IC x 30
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Vice or Virtue? What will you choose?

https://www.inspiredoriginal.org/post/a-herculean-choice-virtue-or-vice

“Of all the real good Things that Heaven grants to Mortals, there is not any one that is to be attain’d without Application and Labour.”

It was not long, however, before Vice interrupted her and told Hercules that she could show him a shorter way to happiness.

In response, Virtue scolded Vice, saying:

“Tis true, you were of a Celestial Origin; but were [you] not cast out of the Society of the Gods? And have you not, ever since, been rejected by all the most worthy Men, even upon Earth? … On the contrary, My Conversation is with the Gods, and with good Men; and there is no good Work produc’d by either, without my Influence. I am respected above all Things, by the Gods themselves, and by all the best of Mortals.”

Virtue finished her speech with the claim that all of her followers “look back with Comfort on their past Actions; and delight themselves in their present Employments. By my means, they are favour’d by the Gods; belov’d by their Friends; and honour’d by their Country: And when the appointed period of their Lives is come, they are not lost in a dishonourable Oblivion; but flourish in the Praises of Mankind, even to the latest Posterity.”

 

MOLESKIN:
1 FNG today Squatter – kept distance to 1 mile – saw the Blood Moon, but missed the eclipse

ANNOUNCEMENTS:
None that I know of…

Proverbs 23:13

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

8count Motivators

THA-THANG:
mosey to the boat ramp and partner up. One Partner will stay at station one and run to station two and back then switch. Each station has three exercise and all three must be complete before you are able to move forward to the next station. After you both run up to station two, partner one will run up to station 3 and back and you will switch and so on… all the way up to station 4. Then you run back down the stations.

  • station 1:
    • Bobby hurley’s
    • plank jacks
    • SSH
  • Station 2
    • Burpees
    • Gas pumpers
    • Pickle Pounders
  • Station 3
    • Shoulder taps
    • merkins
    • jumps squats
  • Station 4
    • V-ups
    • pull ups
    • Knees to chest

MARY:
fellowship mosey back to the AO and finish with MOTIVATORS

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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Nov 5 is brolimpics

Google is downrange for 2 weeks let’s have is back and have some Q’s going.

Just Another AO-Q

THE SCENE: Weather could not be better for a AO-Q Handoff
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Some motivators got us started and we finished with DogPound cherry pickers. The men were then given a challenge to not drop the football with Blindside’s name on it…and they could not hang on to it for too long. Burpees was the punishment.
THA-THANG:
Mosey to the base of the stairs then a MudPuppy special. 25 of six different exercises with a lap around the island in between each one. Merkins, Squats, LBC’s, CDD’s, SSH and Lunges.

Google then took over as Q. Brought us up past the Rock for some planks and then to the backbone. Split into two at the backbone and did a lil pull up action and some Bernies to the top with Merkins and Squats. Finished with 7’s up the baby hill – burpees and BBS.

MARY:
Flutters and stuff.
COUNT-OFF & NAME-O-RAMA
21 in attendance
CIRCLE OF TRUST/BOM:
Don’t wait for a reason to show up in the gloom. By then its too late.

ANNOUNCEMENTS:
2nd F lunch at Shrimp dock TODAY at 11:20. Also, Bro-lympics are coming up.

If It Weren’t For the Humidity, It Might Just Be Pleasant

THE SCENE: Quote from the Gloom… “If it weren’t for the humidity, it might just be pleasant.”

F3 WELCOME & DISCLAIMER Done ok-ish

WARM-O-RAMA:

25 SSH IC | 10 Grady Corns IC | 5 Cherry Pickers IC

THA-THANG:

Mosey to Bottom of Dwayne’s Mountain. Partner up, one partner completes an exercise, and the other runs up the hill and does 1 Burpee at Dwayne. Repeat for all listed exercises. 

  • Merkins
  • BBS 
  • Imperial Squat Walkers
  • Carolina Dry Docks 
  • Flutter Kicks 
  • Jump Squats
  • Mountain Climbers
  • Freddie Mercury
  • Monkey Humpers 
  • Jingle Balls

Fellowship Mosey™ to the BathHouse and AMRAP 10 Incline Merkins, 10 Box Jumps, 10 Decline Merkins for 5 mins until time is called

MARY:

There just wasn’t enough time 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

Being a “Good Man” is something you do, not something you are.

ANNOUNCEMENTS:

IPC will be done on Mondays at the Equalizer during that horrific time

 

TLINAU

THE SCENE: Perfect summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Baby arm circles
  • Imperial walkers
  • Calf raises

THA-THANG:
Insert information about the workout.

  • Mosey to the pee rocks
  • 20 of Charger’s row merkins with pee rocks
  • 25 Freddie mercury with pee rocks
  • 10 of Charger’s row merkins with pee rocks
  • 20 Freddie Mercury with pee rocks
  • Mosey to the parking lot entrance
  • 25 gas pumpers
  • Lunge to the sign

5 rounds of

  • 5 burpee jumping pull ups
  • 10 squats
  • 10 BBS

Mosey back to the AO
MARY:
Hello Dolly’s by I-beam
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
TLINAU = This life is not about us.

MOLESKIN:
I-beam’s brother

Ribbed’s wife

Hammy’s recovery

And all our brothers who are injured or fartsacked.
ANNOUNCEMENTS:
Pencil in 9/11 for a F3 family picnic and smoked meat contest.