F3 Knoxville

Tag: Mayberry

Prepare your minds for Action

THE SCENE: 34 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 8 rough start Motivators (thanks Mayberry and Junk)
  • 5 Cherry pickers
  • 10 tie fighters forward and backwards

THA-THANG:
Mosey over to the Thunderdome and get a battle buddy

  • 100,200,300 – SSH,Squats,Merkins
  • One partner runs to the end of the long parking lot as the first partner does the rep count and trade off
  • 100,200,300 – Shoulder taps,Iron Mikes,hello dollys
  • Fellowship mosey back to the AO

MARY:
10 count Motivators

Hot yoga

CIRCLE OF TRUST/BOM:
1Peter 1:13-16
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence January 7th Signups in Slack.

Burning those leftovers

THE SCENE: 34 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching

Mosey to the backbone hill with 10 burpees on the way
THA-THANG:
Starting at bottom of the hill

15 x merkins.

run to the top of the hill 15 x CDC

Run to Backbone  3 x pull up 5 x knee up

run back to the bottom. Rinse and repeat till the time is called

MARY:
@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.

CIRCLE OF TRUST/BOM:
Giving Tuesday. Make sure to give to your favorite charity!
MOLESKIN:
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill.  It will never get easier but you will become better. Embrace the suck. AYE!!!
ANNOUNCEMENTS:
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!

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.

Deck of Death

THE SCENE: 34 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mossey to the Thunder dome. Circle up.

20 x ssh

10 x imperial squat walker

5 x cherry picker

20 x merkins

THA-THANG:
Deck of Death – War Style

Split up into 2 groups.  each member of the group battles the corresponding group member and pulls a card for the deck of death. High number wins. High number can either choose to do exercise on the card or take a lap. Up to the winner to decide.

Each card has a exercise on it. Royals are 25 repes. Singles are the number plus 10. Ace are 100 reps. Jokers = 25 Burpees ( pax loved this )

Rince and repeat until time is called
MARY:
10 x WW2 sit ups ( thanks Madoff)

20 x Flutter kicks

20 x Merkins

CIRCLE OF TRUST/BOM:

Win the AM battle. Get those feet out of the fartsack and get better in the gloom.

https://www.goodmorningamerica.com/gma3/video/faith-friday-fitness-fellowship-faith-make-f3-91516568

 

 

ANNOUNCEMENTS: 

Bro-Olympics

https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

 

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.