F3 Knoxville

Tag: Mayberry

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

Doras at the dog pound

THE SCENE: 35, gloomy but no snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grady Corns x 15, Mosey to outhouse  – 15 derkins

Mosey to AO – SSH x 15, Mosey to Outhouse x 15 derkins

AO – Imp. Walkers x 15, outhouse 15 derkins

AO- Calf Raises x 40, outhouse – 15 derkins

THA-THANG:
Indian run to base of Matterhorn at the speed bump, get a battle buddy

Partner 1 – runs to backbone does 10 pullups while partner 2 does exercises at the speedbump.  Switch and keep counting.

Exercises

  • 50 man makers
  • 100 hand release merkins
  • 200 Squats

Mosey to base of concrete stairs.  Keep battle buddy

Partner 1 runs to the Rock and does 10 Bobby Hurleys and back to partner 2.  Partner 2 is doing exercises.  Keep count together

  • 50 – Lunges (single Count)
  • 100 – American Hammers (4 Count)
  • 200 – hand release CDD (put your head on the ground)

Mosey to AO

MARY:
Flutter Kicks by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
M had an Uncle and Aunt die very recently.  Got us wondering if they were saved.   Don’t let anyone doubt about your salvation. Live a life through your speech, attitude and actions that leave no doubt about your salvation.  Also, someone’s salvation and eternal life is too important to be weak about asking them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Blood Drive tomorrow.

CSAUP at the Asylum this Saturday

THE LONGEST HOUR

THE SCENE: 30’s
F3 WELCOME & DISCLAIMER💪✔
WARM-O-RAMA:
Cherry Pickers, Wind-Mill, Temp Merkins, Tempo Squats, Dancing Bear
THA-THANG:
Run around the AO and do Burpees at various stops designated by the Q.  We did 300.

MARY:
Flutters, Box Cutters, 6inch LBCs
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:
John 15:4 – “Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me.” Jesus gives us ONE STEP to success in this life – abide in Him.
MOLESKIN:
This was a joyful workout.
ANNOUNCEMENTS:
CSAUP, Blood Drive

It all started with a BLIMP…

THE SCENE: not too cold, not too wet
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:
20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

10 Tempo Squats

6 Burpees

THA-THANG:
Insert information about the workout.

  • B – 10 Burpees
  • L – 20 Walking Lunges 4ct
  • I – 20 Imperial Walkers 4ct
  • M – 40 Merkins
  • P – 10 Pullups at the Pavilon & 10 Pullups at the Backbone

We also crammed in some Bear Crawls, Crab Walks, Karaoke, Merkins & Squat Jumps along our 2.7 mile mosey.
MARY:
ABsolutely Fabulous, took MARY to the skating rink for some LBC’s, Vups, 6inches hold, Freddy Mercury’s & Flutter Kicks.
CIRCLE OF TRUST/BOM:

-You get what you give!

-Prayed for several brothers(Ribbed, Charmin, Cat Gut) and for continued daily growth
MOLESKIN:
Loved the effort that the guys gave.
ANNOUNCEMENTS:
1/29 F3 Blood Drive

1/30 Asylum CSAUP

10 is enough

THE SCENE: Cozy 40ish and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Big Arm Circles FWD/Back IC x 5
  • SSH IC x 20
  • Windmills IC x 10
  • Tempo Merkin IC x 10
  • Cherry Picker IC x 5

THA-THANG:
Grab a CMU & Head to the Hockey Rink

  • Round 1
  • Each is exercise is Ascending 1 of each, 2 of each up to 10
  • Merkins/Presses – no CMU
  • Field Goal Squats/Smurf Jacks – CMU for squat distance only
  • Rows/Curls – CMU
  • Weighted Flamingos – CMU
  • Lateral Burpees – 10 only
  • After each completed set take a lap
  • Round 2
  • Same Exercises – start at 10 and work your way down

MARY:
Mayberry led us in Freddie Mercury’s & Flutter Kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Word for the year is something I’ve used for the last few years. 2020 was Celebrate, proof that God has a sense of humor. I had an idea of what Celebrate was going to look like and it was completely changed. What did happen though is at times it became a rallying cry during hard times. I could ask myself, “What is there to celebrate, even though the whole world is on fire?”. It also led to a Family dinner ritual that my daughter calls Happy/Crappy’s. We name 3 things we are Happy about from the week and 1 thing that was Crappy. It was important for us to not glaze over the struggles from the week too. This year, my word is Freedom. I have an idea of what that might look like but, I guarantee that God also has an idea of that will look like!!

Happy New Year!!!

MOLESKIN:
Field Goal squats were a real crowd pleaser!! Good to see some familiar faces out there today!
ANNOUNCEMENTS:
I