F3 Knoxville

Tag: Lilo

Teamwork Makes the Dreamwork

THE SCENE: About 75 with an occasional breeze, God’s fireworks in the distance, Heard there was a downed tree on the loop
F3 WELCOME & DISCLAIMER Done

WARM-O-RAMA:
20 SSH IC,  5 Cherry Pickers IC, 10 Tempo Squats IC, 15 Grady Corns IC (Last 2 may not be in that order), Mosey to the flagpole .
THA-THANG:
Alphabet Roulette, 1 PAX picks a letter do the exercise, do a lap every 4-5 letters.  If a PAX calls a duplicate letter, 3 burpees must be done.  No penalty burpees were issued, nice teamwork!  Below are the exercises in alphabetical order.

  • A. 10 Imperial Squat Walkers
  • B. 10 SSH, 4 count
  • C. 10 Merkins
  • D. 10 Smurf Jacks
  • E. 10 Monkey Humpers
  • F. 15 Baby Arm Circles
  • G. 10 Mountain Climbers, 1 count
  • H. 10 Burpees
  • I. 10 Toe Tap Planks, 2 count
  • J. 10 Jump Squats
  • K. 10 Lunges, both legs = 1 rep
  • L. 15 Big Boys
  • M. 20 High Knees, both knees = 1 rep
  • N. 10 Dips
  • O. 10 Hand Release Merkins
  • P. 10 Side Squats, both legs = 1 rep
  • Q. 20 SSH, 4 Count
  • R. 10 Shoulder Taps, both shoulders = 1 rep
  • S. 20 Imperial Walkers
  • T. 10 Flying Nuns, both legs = 1 rep
  • U. 10 Burpees
  • V. 20 Baby Arm Circles
  • W. 10 Lunges, both legs = 1 rep
  • X. 10 Derkins
  • Y. 20 High Knees, both knees = 1 rep
  • Z. 10 Hurpees
  • Total of 5 laps mixed into the rotation

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 HIMS, no FNGs
CIRCLE OF TRUST/BOM:
Teamwork makes the dreamwork.  Things can get confusing, rules may change, forces may try to draw you away from your beliefs.  Rely on each other to help stay the course and accomplish your goals.
MOLESKIN:

Thank you to Aladdin for waking me up this morning on one of the laps.  I may have lost 5 years of my life, but finished the beatdown with full situational awareness and was ready to face the day.

ANNOUNCEMENTS:
Work Day 8/6 at Cerebral Palsy Center 7am

OTB 2.0 Workout 7/30 at 7am, Q’d by Ribbed at The Equalizer

36 years young

THE SCENE: 70 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH

10 Tennessee rocking chairs

5 Cherry pickers
THA-THANG:
We mosey over to the flag pole after avoiding the stunk.

  • 11’s from the flag pole mosey strait over the field over to the corner of the tennis courts
  • box jumps and balls to walls merkins
  • Fellowship mosey(TM) over the bearmuda triangle and have three rounds
  • Bear crawl to all the corners
  • core first at each corner with LBC , V-ups, and gas pumpers
  • legs next round – squats – sumo squats – narrow squats
  • shoulders last round – should taps, merkins, and plank jacks
  • fellow ship mosey back to the AO with a jail break
  • handy.

MARY:
lot of mary was had
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:
John 15:5
MOLESKIN:
greatful for you men don’t forget to start everyday in Gods word.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Fancy Title The Moon Was Out

THE SCENE: It’s in the 60s and the moon was out!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH IC, 10 Plank Jacks OYO, 10 Tempo Squats IC, 5 Cherry Pickers IC, Michael Phelps
THA-THANG:
Mosey to the Splash Pad (12 minutes each set, as many rotations as possible, 1 minute rest between sets)

Set 1
– 10 Burpees
– 20 Reverse Lunges
– 10 Merkins
– 20 LBCs
– 10 Tricep Dips
– Lap from Splash Pad Ramp to New Tables

Set 2
– 10 Mountain Climbers, 4-count
– 20 Squats
– 10 CDDs
– 20 Hello Dollys
– 10 Shoulder Taps
– Lap from Splash Pad Ramp to New Tables

Set 3
– 10 Pull Ups
– 10 SSH, 4-Count
– 10 Inch Worms
– 20 Freddie Mercurys
– 2 Laps from Splash Pad Ramp to New Tables

Mosey the long way past stinky corner to the Shovel Flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 HIMs, 2.0 Nitro, 0FNGs
CIRCLE OF TRUST/BOM:
Live in the moment. Don’t be afraid to pick up that phone, send that text, ring that doorbell, grab a fellowship beverage, pray together. Time flies by faster than you think, make the most of it.
MOLESKIN:

ANNOUNCEMENTS:
– 2.0 Workout Saturday 7/30/22 at 7am at The Equalizer
– F3 Work Day at Cerebral Palsy Center Saturday 8/6/22 at 7am

Give HIM 11

THE SCENE: A beautiful and muggy summer morning
F3 Welcome and Disclaimer: The usual

WARM-O-RAMA:

  • 5 slow cherry pickers IC
  • 5 Abe Vigodas IC
  • 10 Imperial Walkers IC
  • 10 Merkins OYO
  • 1/2 lap on loop to smokehouse for some CMUs

THA-THANG:
1st and 10s

  • Goblet Squat at Start Line, Merkins each cone
  • Curls at Start Line, CDDs each cone
  • HIMs choice of what sets were left
  • It was humid

MARY:
15 V-Ups right as we came up on time
COUNT-OFF & NAME-O-RAMA
11 HIMs, Blindside had to take off to be the great other F(ather).
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.” Romans 12:12
MOLESKIN:
Prayers for Ribbed and Blindside’s families, those that are sick and those that are traveling.
ANNOUNCEMENTS:
Sign up on the Q-Calendar!  Cerebral Palsy Center work day on August 6th, 7am.  See Judge Judy’s message on the main channel in Slack for more details.  Need some F3 muscle, landscaping tools, and other opportunities.

Q by Committee – Equalizer Style

THE SCENE: Dark. Then light for a minute. Then dark again… It’s possible there’s something wrong with our streetlight.
F3 WELCOME & DISCLAIMER – Choir Boy said he was not a professional at leading a workout, but he sure did nail the legalese in the disclaimer. I’m sure he logged some billable hours we’ll get to chip in for later.
WARM-O-RAMA:
Choir Boy led.

  • SSH IC x50 (Good thing he didn’t know it was day number 187…)
  • Abe Vigodas IC
  • Baby Arm Circles IC
  • Probably some other stuff

THA-THANG:
Stripped hosted a round of 7s featuring lunges at Top of the World followed by pull-ups at the playground. Everyone loved it and remarked that it was their favorite part of the day.

Snitch then hosted a round of 7s so great it would make a middle school girls’ soccer team proud: BBS/LBCs at the bottom of the bermuda triangle, bernie up, burpees at the top, bear crawl down & mosey across. There was rinsing & repeating.

Next, he took us to the flag circle for step ups & dips.

MARY:
Made it back to the AO in time for a brief plank.

COUNT-OFF & NAME-O-RAMA
11 PAX. Great to have Jagged Pill back & a Proton visit is always welcome. Great work.

CIRCLE OF TRUST/BOM:
Mouthwash shared a bit on 1 Corinthians 13, specifically verse 4: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud.” What a great way to check yourself on living & leading in love. “Am I being patient? Am I boasting?” Great reminder, especially as many of us have opportunities to correct our 2.0s.

ANNOUNCEMENTS:
Snag a spot on the Q Calendar.