F3 Knoxville

Tag: La-Z-Boy

Touching Dwayne and doin laps

THE SCENE: BEAUTIFUL. PERFECT.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some side straddle Hops because it is mandatory at every F3 work out, we did some push-ups we did some Rockettes, and we did some cherry pickers for the old men including me.
THA-THANG:
X marks the spot (for not necessarily pain stations but slightly uncomfortable stations that some people may not find that uncomfortable, but some people might so we’re going to call them not necessarily pain stations.)

at every exit along the loop you do the following exercises adding one quantity at each X. Start with Merkins and do one on first X 2 on second X etc. Total of 10 Xs. at X 5 run up hill to touch Dwayne (The Rock) and back down to continue loop. Change exercise each lap. They are:

  • Merkins
  • Squat jumps
  • Shoulder tap Merkins
  • Lunges per leg
  • Arm raise Merkins

MARY:
We circled up for some plank ring around the Rosie. Doing push-ups each time someone completes a lap. Then we did some leg raises and V ups.
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
I didn’t have anything formally prepared but I wanted to speak to the packs about service. We have a God given gift as men to help others. Often times we don’t look for ways to serve but wait until they’re given to us. I challenge them in to look at Waze this week and try and find opportunities to serve someone else. Whether it be talking to someone that needs help, bringing food to someone, whatever. Just look for opportunities. Then butters shared about a woman he met through his work that needs help With food while she is down with a hip injury.
MOLESKIN:
It has been several weeks since I have been out to the dog pound or any F3 work out for that matter, and before that I was very sporadic. I’ve been dealing with several injuries as well as straight up laziness. I miss the camaraderie and they work out very much. My day was so much better after working out although I am pretty darn sore today. It was also great to see @underhand out there again after a two-year hiatus.
ANNOUNCEMENTS:
Maryville launch announcement,

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

Doras at the dog pound

THE SCENE: 35, gloomy but no snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grady Corns x 15, Mosey to outhouse  – 15 derkins

Mosey to AO – SSH x 15, Mosey to Outhouse x 15 derkins

AO – Imp. Walkers x 15, outhouse 15 derkins

AO- Calf Raises x 40, outhouse – 15 derkins

THA-THANG:
Indian run to base of Matterhorn at the speed bump, get a battle buddy

Partner 1 – runs to backbone does 10 pullups while partner 2 does exercises at the speedbump.  Switch and keep counting.

Exercises

  • 50 man makers
  • 100 hand release merkins
  • 200 Squats

Mosey to base of concrete stairs.  Keep battle buddy

Partner 1 runs to the Rock and does 10 Bobby Hurleys and back to partner 2.  Partner 2 is doing exercises.  Keep count together

  • 50 – Lunges (single Count)
  • 100 – American Hammers (4 Count)
  • 200 – hand release CDD (put your head on the ground)

Mosey to AO

MARY:
Flutter Kicks by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
M had an Uncle and Aunt die very recently.  Got us wondering if they were saved.   Don’t let anyone doubt about your salvation. Live a life through your speech, attitude and actions that leave no doubt about your salvation.  Also, someone’s salvation and eternal life is too important to be weak about asking them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Blood Drive tomorrow.

CSAUP at the Asylum this Saturday

DORA at the equalizer

THE SCENE: 32 and doggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

SSH

some of these some of those

feet together stretch
THA-THANG:

partnering up and get ready for a nice fun beat down.For stations and with three exercises at each station one partner will run to the next station while the first partner does the first exercise. The second partner comes back and does the exercise while the first partner runs to the next station and back. Repeat all the way through each set of exercises to the end of the path and back.

  • First station:
  • Merkens, Plyo Merkens, shoulder taps
  • Second station:
  • LBC, side crunches, hello Dolly’s
  • Third station:
  • Burpees, American hammers, V ups
  • Fourth station:
  • Iron Mike’s, squats, lunges

MARY:
First pickle pounders, butterfly stretch
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) iattendance. 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:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It all started with a BLIMP…

THE SCENE: not too cold, not too wet
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:
20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

10 Tempo Squats

6 Burpees

THA-THANG:
Insert information about the workout.

  • B – 10 Burpees
  • L – 20 Walking Lunges 4ct
  • I – 20 Imperial Walkers 4ct
  • M – 40 Merkins
  • P – 10 Pullups at the Pavilon & 10 Pullups at the Backbone

We also crammed in some Bear Crawls, Crab Walks, Karaoke, Merkins & Squat Jumps along our 2.7 mile mosey.
MARY:
ABsolutely Fabulous, took MARY to the skating rink for some LBC’s, Vups, 6inches hold, Freddy Mercury’s & Flutter Kicks.
CIRCLE OF TRUST/BOM:

-You get what you give!

-Prayed for several brothers(Ribbed, Charmin, Cat Gut) and for continued daily growth
MOLESKIN:
Loved the effort that the guys gave.
ANNOUNCEMENTS:
1/29 F3 Blood Drive

1/30 Asylum CSAUP