F3 Knoxville

Tag: Mayberry

We could have done 50 burpees

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Mosey just past the “boat” Complete the menu. Run lap after each exercise and number of reps.

  • 10 burpees -run lap
  • 20 inch worms-run lap
  • 30 squat jumps-run lap
  • 40 Merkins -run lap
  • 50 squats-run lap

mosey to the Backbone. Do exercise qty and run up to cone and back

  • 10 pull ups
  • 20 knee ups
  • 30 second hold
  • 40 bar taps (jumps)
  • 50 flutter kicks

mosey back to AO doing a couple 20yd sprints on the way.

MARY:
Lots of Freddie mercurys, marge Simpsons, And side crunches
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
we talked about being one with our wives. We take care of our bodies and we take care of ourselves, our wives are part of us. We need to respect our wives and take care of them as we take care of ourselves.
MOLESKIN:
Good to have cottontail back.
ANNOUNCEMENTS:
Christmas party

10/12/21 @ Dog Pound

THE SCENE: Crisp, clear, and a gentle breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder circles front and back; grady corns; cherry pickers; rockettes; grab a CMU
THA-THANG:
1 – walked to the Dog Bone using alternating (right hand / left hand) suit case carries of the CMU and finishing with a rifle carry

2 – at Dog Bone, complete the following:

  • Pullups (10 > 8 > 6 > 4 > 2)
  • 20 yard downhill Crawl Bear
  • 12 Over The Top Merkins
  • 40 yard uphill sprint
  • 12 reverse crunches, toes pointed downhill
  • downhill jog back to Dog Bone for next pullup set
    • early finishers worked back up the ladder until the Six was done

3 – Rifle Carry CMU to Marina parking just past Lakeside entrance (does this spot have a name?)

  • lying chest press with upright CMU (20)
  • leg hammers (made that up) – from a reclined position and with feet together – lift legs up and over an upright CMU and then back in the opposite direction (20)
  • lying chest press (20)
  • leg hammers (20)
  • CMU dead lift (15)
  • Flamingos (5 each leg x2)
  • Curl to Overhead Press (20)
  • American Hammer w/CMU (10)
  • Squat Thrusters (20)

4 – Alternating CMU suit case carries back to the AO

MARY:
Merkin Ring of Fire – started with 3 each and made it around once
COUNT-OFF & NAME-O-RAMA
11 Men, including FNG “Cottontail”
CIRCLE OF TRUST/BOM:
Romans 8:5 – Those who live according to the sinful nature have their minds set on what that nature desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires.
MOLESKIN:
There are two opposing forces inside of us at all times.  The one you focus on and live in accordance with is the one that will guide your life.
ANNOUNCEMENTS:
Talk to Tank if you have an M who would be interested in doing some mission work in New Orleans

The Harvest is Plenty, but Laborers are Few

THE SCENE: Foggy, little brisk. Those recovering from IPC yesterday are a little stiff

F3 WELCOME & DISCLAIMER: Welcome, I’m not a professional, I don’t know what is wrong with you, modify as needed, you’re here on your own accord, I have a phone for emergencies (including any emergency breakfast orders).  

WARM-O-RAMA:

Typical Blindside warm-upy things 

THA-THANG:

Mosey up to the bottom of Dwayne’s Hill. Partner up. Together, partners will complete the following exercises while one runs up to Dwayne, does 1 Body Builder (Burpee with added plank-jack, shoulder tap, and toe-tap), and returns 

  • 200 2-ct Flutter Kicks
  • 250 Imperial Squat Walkers 
  • 300  Shoulder Taps 
  • 350 LBCs 

Fellowship Mosey™ around the *OTHER* side of the circle to make sure Snitch’s Garmin map looks better. Regular Mosey to BathHouse 

The Q found a new exercise on the Exicon Ascending Testicles 

  • 5 Merkins with feet up against the wall
  • 5 Derkins with feet halfway up wall
  • 5 Derkins with feet on top of the wall 
  • *Extra Credit* 5 Balls to the Wall Derkins

Squat Ring of Fire → Hold squat while waiting

COUNT-OFF & NAME-O-RAMA

8 HIMs showed OUT today. Welcome to Wax On from Georgia. Prayers for him today and going forward. Hope to see him back in Knoxville soon!

CIRCLE OF TRUST/BOM:

Luke 10:2 “The Harvest is plenty, but laborers are few.” The Kingdom of God produces an incredible harvest, there are just too few laborers. 

El Kraken tiene diez tentáculos

THE SCENE: 55 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and other stuff
THA-THANG:

grab a CMU and mosey to the Thunderdome
1) overhead press x20
2) tris x15
3) clean and press x10
4) curls x20
5) am swings x15
6) bear crawl to center
7) CMU Merkins x20
8) CMU Bench presses x30
9) CMU decline Merkins x15
10) Mary Catherine Gallaghers x10

Take a lap around the rink after each exercise. Once you hit every exercise, repeat but do two laps between exercises.

Leave CMU at wall and mosey to the track and do a lap. Must stop along the lap 10 to do 5 Merkins each stop.

mosey back to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Be the person God meant you to be. People are always watching, make sure you don’t give people the wrong idea of what a Christian should be.
MOLESKIN:
It was great to see some familiar faces out there this morning. Repeat, full tank, proton. I tried a little something different but kind of the same this morning. We had no FNG to introduce and get to know so I asked repeat to give us a little something about himself. Never knew how he got his name.
waxjob shared with us his situation with taking on children have a relative that passed away. Waxjob truly is a HIM in every sense of the word. Junk prayed for him and for Ribbed’s wife as we finished up the work out. We are planning on some meals for Waxjob as they transition to a larger family
ANNOUNCEMENTS:
Non-mentioned, but we have the Hardship Hill next weekend

Matterhorn-again

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER – yep
WARM-O-RAMA:
5 cherry pickers

25 SSH

15 Grady corns

15 baby arm circles forward.

15 baby arm circles backwards

Mosey to the bottom of Matterhorn
THA-THANG:
Partner up

  • Dora exercise – pair up doing 100 Merkins, 200 BBS, 300 Boby Hurlie’s

Mosey to around the hill

Route 66 with Alligator merkins at each light

mosey back to the AO with some Fellowship mosey sprinkled in.

MARY:
20 Pickle pounders

25 hello dollies

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Pet 3:7
Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.
MOLESKIN:
live in understanding so your prayers are not hinders.
ANNOUNCEMENTS:
you know