F3 Knoxville

Tag: Mayberry

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

Seated at the right hand of the Father

THE SCENE: 72 and no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

10 Tennessee rocking chair

5 Cherry pickers

THA-THANG:
mosey over to the pee rock pile. Grab a rock, either one large rock or to small rocks

  • 25 count of everything. Two locations bottom of the hill and top of the hill
    • curls
    • OHP
  • run up to the top of the hill
    • squats
    • squat thrust
  • drop the rock and go back and grab a new rock and start again.
  • after halfway through we start taking back the pile
  • bottom of the hill
    • SSH
    • Iron Mikes
  • Top of the hill
    • rows
    • butterfly rows

MARY:
ran over 1 minutes
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:
Hebrew 1:1-4

Christ so completely finished the work of dyeing for our sins he is seated a the right hand of the father. Not standing and pleading for our forgiveness but seating next to God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

100 Down at the DogPound

THE SCENE: The rain held off until almost the end

F3 WELCOME & DISCLAIMER Done and done well… sort of 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squat IC x10

THA-THANG:

  • Grab a CMU and head across the street. Leave CMU at the Parking Lot entrance, don’t worry, we will see them soon…
  • Mosey to Skatepark. Complete the exercises & reps. After each round, run up and over the wall (or around and do 1 Burpee), run along the wall and do 1 Squat Thruster where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up! Add 1 Squat Thruster each round
    • 100 SSH single count
    • 90 LBCs
    • 80 Mountain Climbers
    • 70 Squats
    • 60 Flutters 2 ct. 
    • 50 Merkins
    • 40 American Hammers 2 ct. 
    • 30 Shoulder taps 2 ct. 
    • 20 BBS
    • 10 Imperial Squat Walkers 
    • 5 Body Builder+’s 

MARY:

Waiting on cars while crossing the road, there just wasn’t time for Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 1 FNG (Peffercorn)

CIRCLE OF TRUST/BOM:

Decide. Commit. Succeed.