F3 Knoxville

Tag: Mayberry

Cardio Truck Stop

THE SCENE: Just above freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Picker IC x 5
  • Tempo Merkins IC x 10
  • Ankle Rolls/Trunk Twists

THA-THANG:

  • FNG pick a number 1-20 – 16 Reps
  • 1/3 Mile lap with
  • Box Jumps, Pull-ups, Dips, Merkins, 4 ct Flutters
  • After 6ish laps – mosey to Soccer Field
  • I-40’s
  • Trace the lines of the soccer field – Bear Crawl Forward, Karaoke side to side, back peddle… backward
  • Mosey back to AO
  • Sprints for the Win – 2 Sprints to 1st light, 2 Sprints to the 2nd light, and one all the way through

MARY:
Stretch it out
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
March is Mental Health Month for F3. This is a great place for men who need a workout and fellowship. If there’s a man in our world that needs more than that, it’s okay. Sometimes guys need a Psychologist or Medication to correct a chemical imbalance. That’s not for us to decide. We’re here to encourage men.
MOLESKIN:

Got lucky that the number selection didn’t backfire. Wasn’t exactly what I had planned but it worked out for us. We didn’t have a bit of creativity on names for the FNG so we landed on the predetermined He-Man as promised. Bartman had a sweet van.

ANNOUNCEMENTS:
JUCO Convergence – Hardship Hill Builds – Hardship Hill Event – Tennessee Convergence in October

7 of Diamonds

THE SCENE: 34, crisp and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the lot

Rockettes

windmill

tempo squats
THA-THANG:
Route 66 style run to watt rd field with calf raises at each light

7 of Diamonds

at each corner of the field complete 7 reps of the exercise   (28 reps per lap)

  • Burpees
  • BBS – modified to
  • Merkins
  • CDD
  • V-Ups – modified to flamingos
  • Thrusters – bottom of burpee
  • Squats

7’s – outhouse and playground

Easy ups & pull-ups

mosey to concrete bleachers

3 rounds of

7 derkins, 7 step ups each leg, 7 squats

To the AO

MARY:
Ring of fire Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blimps N’ Miles

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Windmill IC x 15
  • Twist the Trunks
  • BA Cir IC x 10
  • Long slow Cherry Pickers IC x 5

THA-THANG:
B.L.I.M.P.S. – 15 reps ea Bobby Hurley, Lunges, Imperial Walkers, Merkins, Plank Jacks & Squats

  • B – Run a Hot Lap
  • BL – Run 2 Laps
  • BLI – Run a Hot Lap
  • BLIM – Run 2 Laps
  • BLIMP – Run a Hot Lap
  • BLIMPS – Run 2 Laps

MARY:
Finished a little past 615a and didn’t have time for Mary
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Today was a struggle to get here. I had every excuse and every justifiable reason I could come up with to skip today’s workout. The accountability of Q’ing is what got me out here today.
MOLESKIN:
The PAX loves when you get 3.8 miles in on a Tuesday
ANNOUNCEMENTS:

  • Pull-up Bars – 2/29
  • Grow School – 2/29
  • HardShip Hill
  • Convergence 3/28

7’s at the icearium acclivity

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced
WARM-O-RAMA:
15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
THA-THANG:
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

  • stop and exercise at MBLP field #2
  • stop and exercise at MBLP filed 3
  • stop and exercise at baseball field along Watt Rd.
  • stop and exercise at liqour store parking lot
  • stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

  • corner 1 – 20 Diamond merkins  – side shuffle to corner 2
  • corner 2 – 20 ranger merkins – lunge to corner 3
  • corner 3 – 20 wide merkin – broad jump to corner 4
  • corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

MARY:
Judge Judy led a flutter kick to 50 for about 90 seconds
COUNT-OFF & NAME-O-RAMA
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood

CIRCLE OF TRUST/BOM:

Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another

MOLESKIN:

That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

ANNOUNCEMENTS:
Pull-up bars Saturday at the Dog pound

NO ACQUITTAL

THE SCENE:  20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, High Knees w/Burpees, Tempo Squats, OH Claps
THA-THANG:
6 stations of exercises (20 Merkins, 20 Squats, 20 6inch LBCs, 20 Werkins, 20 Iron Mikes, 20 4ct Freddy Mercury) followed by 2 Burpees per cone (7) going up the hill to MRSA ground zero, one lap around soccer field – rinse n repeat 3 times.

Calve Raise Stairway to Heaven – at stadium, 30 Calve Raises per step up, Slowsly to top of hill and do 20 6inch LBCs, repeat for 2 rounds

MRAP at water station – 20 pull-ups, mosey about 40yrds, 10 Jumping Spiders, repeat with 15, 10, 5 pull-ups.

Jelly Legs at Field 3

Jelly Arms at Field 2

MARY:
One last round thru the 6 stations, 35 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
7 Strong


CIRCLE OF TRUST/BOM:
Life is short. Don’t waste it! We live, we die, then comes Heaven or Hell – depending on how we live our life and the choices we make. If you waste this life, in the end you will LOSE it. The UN-wasted life can be summed up in one concise statement from John Piper: A life not wasted is one spent lovingly serving others in a way that magnifies God’s glory. It’s why you are here.
MOLESKIN:

ANNOUNCEMENTS: