F3 Knoxville

Tag: Mayberry

A Whole New World

THE SCENE: A crisp 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
20x Imperial Walkers
10x Cherry Pickers
10 Burpees

Count off in groups of 4’s, #1’s get a CMU

THA-THANG:
CMU’s cannot touch the ground.

Indian Run with block pass off to front- Stop at third light in marina parking lot.

Group Work:
200 Squats
200 BBS
200 Merkins

Mosey to stairs:

2 PAX mosey to the top and around the rock, CMU overhead on stairs

2 PAX stay below.

ROUNDS

  • Bear Crawl from curb to curb
  • Flutter Kicks
  • Iron Mikes
  • Frog Jump, Burpee Turn
  • V-ups
  • Crab Walk
  • Dry Docks
  • Mountain Climbers
  • Star Jumps

Mosey to AO with block pass off

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

Matthew 11:25-30: “For my yoke is easy, and my burden is light.”

Jesus is there to pull us along and carry us.  Are we relying on him.  And who are we bringing along.  Thank you to all you guys who push me along and make me stronger.

MOLESKIN:
Prayers for Lady Junk, Butter’s son, Mayberry’s friend with prostate cancer.

No toys for Swirly

THE SCENE: fog and 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We warmed up some
THA-THANG:
Mosey to baseball field by playground,  team up for a dora.

  • 150 dips
  • 250 merkins
  • 350 squats

Partner runs up hill to outhouse and does 10 easy ups.

Mosey aimlessly and finish at watt rd. Field for ascending suicides.

Run to goal box, 2 merkins

Bernie Sanders back to end line,  4 merkins

Repeat process to midfield,  far goal box and far end line.  Increase by 2 merkins each time.

 

Repeat with squats instead of merkins.

Mosey to AO stopping a few times for planks, merkins. etc.

MARY:
We did abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be bold for Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics and picnic sign up

21 Gun Salute

THE SCENE: A brisk 55 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21 IC
Imperial Walkers x21 IC
Dive Bombers x7 IC (we multiplied by 3 in our heads to get to 21)
Arm Circles x10 IC (forward), x11 IC (backward)

THA-THANG:
Mosey to the boats
21 minute AMRAP

  • 400 meter run (thanks LZB for the measurement)
  • 9 Carolina Dry Docks (CDD)
  • 21 Merkins
  • 21 Jump Ups
  • 15 Burpees

Mosey to Matterhorn
Round 1: CDD x21
Round 2: CDD x21, Squats x21
Round 3 CDD x21, Squats x21, LBC x21
Round 4 CDD x21, Squats x21, LBC x21, Flutter Kicks x 21 (4 count)

Mosey back to AO

MARY:
Abs:

Ab Cycle

  • Flutter kicks x21 IC
  • Hold feet 6 inches off ground
  • Box cutters x21 IC
  • Hold feet 6 inches off ground
  • Reverse crunches x21 IC

COUNT-OFF & NAME-O-RAMA
16 PAX:  I-Beam, Mayberry, La-Z-Boy, Tweetie, Bluecross, Aladin, Driftwood, Wagon Wheel, Excitebike, Ramrod, Cavalier, Mouthwash, Wallball, Waxjob, Repeat, Jackie Joyner
CIRCLE OF TRUST/BOM:
Nothing to see here folks!! #unprepared
MOLESKIN:
ANNOUNCEMENTS:
Continued prayer for Lady Junk, Brolympics on 10/9 with picnic and evening beer ruck to follow, can drive this week and next and Dog Pound getting some pull-up bars.

50-50-50

THE SCENE: Post downpour and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 50
  • Tempo Squats IC x 50
  • Stretch it out

THA-THANG:

  • Mosey to Marsha field
  • 50 Ranger Merkins
  • Bear Crawl to Qtr Field
  • Run to Midfield
  • 50 Bobby Hurley’s
  • BC/Run
  • 50 Heel Tap Merkins
  • Mosey to Los Baños
  • Dora style – Partner up
  • 50 Inverted rows
  • 50 underhand rows
  • 50 JV Rockettes
  • 2 Rocky tops on the turn
  • 50 4ct Am Hams
  • 50 BBS
  • 50 Flutters
  • Mosey to the benches
  • 50 Derkins
  • 50 Box Jumps
  • 50 Ierkins
  • Had to make this up on the fly, long mosey back to Marsha field.
  • 50 Star Jack’s
  • 50 Iron Mike’s
  • 50 Merkins
  • With full field length suicides

MARY:
50 Imperial Walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the Iron Cowboy, he ran 50 Iron Man Triathlons, in 50 Days, in 50 states. Biggest take away is what’s hard for me is hard for me and what’s hard for you is hard for you. He told this to a fan who was in awe of his accomplishment.
MOLESKIN:

ANNOUNCEMENTS:

Billy Matterhorn VQ

THE SCENE:  Dark and Rainy
F3 WELCOME & DISCLAIMER: Not a professional. First timer.
WARM-O-RAMA: Learned how to count with SSHs IC and did some Cherry Pickers IC for good measure.
THA-THANG:
Mosey to the base of the Matterhorn.  10 burpees. Pointed out stop line for the run.  Mosey to Pavillion for Billy Madison Self-Study. Run from Pavillion to the base of Matterhorn and back.  On return to the Pavillion, perform first exercise, then keep adding exercises with each subsequent lap.

  1. Burpees x 10
  2. American Hammer x 10
  3. Merkins x 10
  4. Box Cutter x 10
  5. Flutter Kicks x 10
  6. Star jacks x 10
  7. Plank jacks x 10
  8. Carolina Dry Docks x 10
  9. Big Boy Crunches x 10
  10. Diamond Merkins x 10

Mosey back to Dog Pound.

MARY:
More Merkins and some planks

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Carry one another’s burdens.
MOLESKIN:
Prayers for those struggling with addiction.
ANNOUNCEMENTS:
Brolympics coming up