Manilow – Page 7 – F3 Knoxville

Pre-Birthday Bear With Me Beatdown

April 25, 2019 Herbie

THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 30x IC
Tempo Squats 10x IC
LBAC 15x IC Forward & Backwards

THA-THANG:

Mosey to the long front parking lot
Bear With Me
- Bear Crawl & Exercises
  - 10-yard Bear Crawl
  - 20 Air Squats
  - 10-yard Bear Crawl
  - 20 push-ups
  - 10-yard Bear Crawl
  - 20 ruck curls
  - 10-yard Bear Crawl
  - 20 4-count flutter kicks
  - 10-yard Bear Crawl
  - 20 4-count mountain climber
  - 10-yard Bear Crawl
- Hold plank until six catches up
- 10 Burpees
- Repeat Bear Crawl & Exercises
- Mosey around inner parking lot
- Repeat Bear Crawl & Exercises
- 5 Manmakers IC
- Sandbag Toss down the parking lot Indian run style
  - 1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
- Repeat Bear Crawl & Exercises
- Mosey around inner parking lot
- Lunge to AO

MARY:

Flutter Kicks 20x IC
Captian Thors to 6 BBS & 24 Hammers
Dealers choice:
- Simmons: Box Cutters 20x
- Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
Boat Canoe to finish with:
- Moroccan Night Club in Canoe 2x
- James Bond at the finish

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers
CIRCLE OF TRUST/BOM:

As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.

MOLESKIN:
Jordan Peterson – Talks about Men in the church

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4 corners of Hades

April 12, 2019 FastandEasy

THE SCENE: 57 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles ⬆️⬇️

Micheal Phelps

Tempo merkins

SSH

Susanne Summers

THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner

1,6 Burpees/Merkins

2,7 BBS / LBCrunches

3,8 MTN C / Plank Jacks

4,9 Squats / SSH

5,10 ManMakers / PeterParker Merkins

yup, lap 5 and 6 were absolutely horrible

MARY:
Ring of Fire 🔥

Capt. Thor

COUNT-OFF & NAME-O-RAMA
10 HIMs killed it
CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Homemade Jelly

April 2, 2019 A-Rod

THE SCENE: Cloudy 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck (5 Weirdos) Completed Day 1 of Lucky 7 Challenge

SSH x 30 IC

Tempo Squat x 10 IC
THA-THANG:

Mosey to Hill

Hill Pyramid: 5-10-15-20-20-15-10-5

Merkins at bottom of hill, CDD at top of hill

Jelly Legs:

R1: Squat 10 count, 10 squats, run up hill, 2 Burpees.
R2: Squat 20 count, 20 squats, run up hill, 4 Burpees.
R3: Squat 30 count, 30 squats, run up hill, 6 Burpees.
R4: Squat 40 count, 40 squats

Back to AO

MARY:
8 Count Man Makers x 10 IC

Imperial Squat Walker x 20 IC

8 Count Man Makers x 10 IC

Flutter x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Kings 5 Naaman thought he could use his place in society to find healing. Grace tells us differently. We can only show up with what we are/have. Nothing more.
MOLESKIN:
“Grace doesn’t sell; you can hardly even give it away, because it works only for losers and no one wants to stand in their line.” Robert Farrar Capon
ANNOUNCEMENTS:

Mini SeaBiscuit w. Coupons

March 26, 2019 Hamm

THE SCENE: 44 and cold wind blowing
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH’s, Plank Arm Circles, Tempo Merkins, Mtn Climbers, Cherry Pickers, Stretches

THA-THANG:
25 Merkins (1st 10 = HR), 25 Squats, 10 Wolverines, 10 Bobby Hurley’s

Run One Lap w. Coupon

Make Pit Stop: Arm Curls w. CMU x 15, Midweight Coupon x 15, Heavyweight Coupon x 15

Rinse & Repeat add lap up each time up to 4

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 HIMS
CIRCLE OF TRUST/BOM:
Life is Difficult. We find ourselves striving for happiness but the reality is that happiness is one aspect of life only. Finding purpose in the pain of living isn’t easy but there is meaning in suffering. See John 16:33
MOLESKIN:
Many brothers are suffering openly and secretly in some ways. Pray for each other’s healing.
ANNOUNCEMENTS:

Logging some track time

March 23, 2019 Charmin

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.