F3 Knoxville

Tag: Mayberry

Thunderdome

THE SCENE: 69 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

some of these and some of those

THA-THANG:
mosey to the thunderdome and partner up. One partner runs around the outside of the dome while the first partner does the exercise.

  • 100 merkins
  • 150 squats
  • 200 lunges
  • plank for the 6
  • 25 4X iron mikes
  • 50 4X V-ups
  • 100 4X BBS

MARY:
some streaching and mumble chatter
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:
1 Corinthians 1:4

remember grace today when you speak to others
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sunday – Cookout
https://docs.google.com/forms/d/e/1FAIpQLSdulvetg-2WnzdoQPO84VeusnTWCK8sd5a0miTgjMcarVSDnA/viewform

 

Sharknado!

11 of Dogpounds Finest made the best decision they would make today and laced them up for classic Mothership workout. “Sharknado”!!

WARM-O-RAMA:
Mosey to the upper parking lot with Stoli skips, side steps. Once at the parking lot did 10 x Imperial Squat Walkers, 10 Windmills, 10- Little baby arm circles.
THA-THANG:

Sharknado

Complete a set of exercises and run a lap approx 200 meters around planters in upper parking lot

Repeato until time is called

15 Burpees

20 Diamond Merkins

20 WWII situps

20 Merkins

20 Carolina Dry Docks

MARY:
Mosey and Jail break back to Flag. Circle up. 2 x Flutter kick as time expired.

CIRCLE OF TRUST/BOM:
“worry weighs a person down; an encouraging word cheers a person up.” Proverbs 12:25

MOLESKIN:
Pray for Ribbes wife, Mr Earl, and Ethel.

ANNOUNCEMENTS:
Swan Cabin coming up next month. Spet 16 and 17. Reach out to Waxjob if your interested in going.

Forgiveness

Warmup:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO

Mosey to Basketball Court
Stations
Sandbag Toss
Kettlebell Swings
CMU Farmers Carry
Burpees

Mosey to Soccer Field
Elevens
10 BBS
1 Merkin

Mosey to Bathrooms
Dora
100 Merkins
250 High Knees
500 SSH

Mosey to Concrete Stadium
5 Box Jumps
5 Decline Merkins
5 Rounds

Mosey to AO
Mary

Forgiveness – Colossians 3:13

bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.

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

 

The VERN!!

THE SCENE:  10 of Dogpounds finest laced them up to see what the Q would bring from the mothership..
F3 WELCOME & DISCLAIMER 

  • I am not  professional
  • First Q in Five Years
  • You have been warned…

WARM-O-RAMA:
Slow mosey to the upperparking lot.. 5 burpees halfway

Circle up:

Imperial Squat Walker x10

Merkin x 20

Windmill x 10

Line up for Serpintine

Mosey with hill work…then to rabbit hole with a backward bear climb up stairs .. mosey to the top and plank work while waiting for the six… mosey to the Pavillion

THA-THANG:
Introducing… “The VERN”

  • 25 x dips
  • 25 x LBC
  • run to pull up bars
  • 10 x pull ups
  • 25 x merkins
  • run back to Pavillion
  • Repeato x 5

Jailbreak back to parking lot
MARY:
@ribbed led while Q was throwing up.

CIRCLE OF TRUST/BOM:
Pray for our health so we can continue to be the whetstone to help sharpen other men and give the gift of F3. Pray for Ribbed’s wife and give strength to Brad who will be battling prostate cancer
MOLESKIN:
Thank you for allowing me to lead you fine men in the gloom. This was my first Q in over 5 years, so appreciate you bearing with me as I knocked some rust off. I felt it was appropriate to start my first Q back with the VERN as this was my last Q before I left charlotte back in 2017. Definitely a full-circle moment for me.  @ski-dog @jagged-pill @mayberry killed this workout and were the only ones to finish the 5 full rounds #strong.   Q felt frisky, underestimated the distance back to the shovel flag, and called for a looooong Jailbreak. Appreciate @ribbed for handling Mary as Q was dry-heaving.

Thank you for lacing them up and coming out today. Make it a great day!

 

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center