F3 Knoxville

Tour of Maryville

THE SCENE: ~76 degrees, muggy
F3 WELCOME & DISCLAIMER

  • Duly noted

WARM-O-RAMA:

  • Cherry Pickers IC – x10 (4ct)
  • Windmills IC – x10 (4ct)
  • Motivators – 1 round of 5 (Moses and Smuggler gave the Q crap for not completing the full 5-4-3-2-1 routine)
  • Frankensteins
  • Butt-kicks
  • Little Baby Arm Circles – x10 (forward and backward)

THA-THANG:

PAX took a mosey through the streets around the AO. During the stroll, each time we arrived at a street sign, the PAX had to complete the following exercises based on the number of letters in the street name (e.g. Best = 4):

  • Burpees
  • Squats
  • Big Boys

To top it off, the PAX alternated carrying the sandbag during the run through the streets.

It was made known the banker in the group apparently couldn’t count correctly (@Baby Weight)

MARY:
Ab Work:

  • Ankle touches IC – 4ct, x20
  • Flutter Kicks IC – 4ct, x20
  • BBS – x20 OYO
  • Hello Dolly’s – 4ct, x10
  • OH Claps – 4ct, x20

COUNT-OFF & NAME-O-RAMA
Moses, Smuggler, Shrimp Net, Cropdust, Yum-Yum, Baby Weight

CIRCLE OF TRUST/BOM:
Remember, you aren’t what people say about you. You are who God says you are. Find your purpose and spiritual gift through deep conversations with God via prayer.

MOLESKIN:
Enjoyed meeting @YumYum posting DR from F3 Nashville!

ANNOUNCEMENTS:

  • Arsenal Flag handoff –> Saturday, 7/30 from 7-8am
  • Work day Cerebral Palsy Center –> Saturday, 8/6
  • Men’s Meating –> Saturday, 8/20 @ 6pm (RSVP to @Swerve or @Rep Sleepy know by 8/9)
  • Beer Mile @ Moses’ –> Saturday, 9/10

Helen’s Twisted Sister Returns

THE SCENE: 80 and sloppy from the start.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey towards Oval Office with warm-up movements along the way.
Hold Air Squat while Veep took his time climbing out of his vehicle that showed up at 5:30

1st Stop – Some SSH While Swerve Figured Out the lights on the new whip
2nd Stop – A few Tempo Squats
3rd Stop – Some Tempo Merkins
4th Stop – Walking Lunges to Stop Sign and Back

THA-THANG:
Helen’s Twisted F3 Sister:
3 Rounds (for time):

  • 400 Meter Run
  • 30 CMU Swings
  • 15 CMU Thrusters

Abs for the 6:
Rinse & Repeat for the 6

  • 5 V-Ups
  • 10 Peter Parkers
  • 15 BBS
  • 20 Ankle Touches

6 Up Continue Work:
Rinse & Repeat 4 Time:

  • 5 Burpees
  • 5 Jumping Air Squats
  • 5 Walking Lunges
  • Run 200 Meter

MARY:
Got the Mary in while waiting for the 6 to finish up with Helen
COUNT-OFF & NAME-O-RAMA
6 Men Put in Full Effort
CIRCLE OF TRUST/BOM:
Always put forth YOUR best. No need to compare to others, you know if your putting in the effort to succeed.
MOLESKIN:
Galatians 6:3-5
If you think you are better than others, when you really aren’t, you are wrong. Do your own work well, and then you have something to be proud of. But don’t compare yourself with others. We each must carry our own load.
ANNOUNCEMENTS:
AO Q Flag Handoff Saturday 7/30/22 This weekend!
Work Day Cerebral Palsy Center 8/6/22
Men’s Meating on 8/20/22 6pm Mount Olive Baptist Church
Moses Beer Mile 9/10/22

FUN With Numbers

THE SCENE: Tropical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Head/neck back side to side x5, Grady Corns x5, Al Gores x4 10 sec hold, planks x4 10, 20, 30, 60 sec hold

THA-THANG:
(CMU) FUN With Numbers: grinder square linear numbered 0-9. Exercises determined by birth date, SSN, Phone, Weight, Age average, Zip, etc. until time.

0 = burpee x2 (single leg each time), merkin x2 (one arm push left, right each time), shoulder taps x2 (left and right tap = 1)
1 = 10 blockies
2 = 20 squats with block, 20 lunges (10 each leg)
3 = 30 CPRs Curl, Press, Raise (skull crushers)
4 = BBS x4, LBC x4, WWII x4
5 = Alarm Clocks x25
6 = Bernie x6 on Waxjob hill
7 = Thrusters x7
8 = Alpo x8
9 = Boat/Canoe with CMU x9

Cusack to each number. When number grouping completed, run the apex loop and plank until the 6 finishes. Repeat with new numbers.

MARY:
PAX Roulette

COUNT-OFF & NAME-O-RAMA
9 PAX

CIRCLE OF TRUST/BOM:
We are more than numbers. As leaders, we provide vision — desired future state. We engage. We execute a plan. WE measure (clear, agreed upon, defined end). We fix & adapt. These skills push us to be our best and bring others with us.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Next Saturday, no beatdown at BS. Go to Arsenal instead for the flag pass to Butterfingers.

Arsenal Tabata 7/22/22

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toe Touch Sweeps on Sweep, Cherry Pickers 4ct x10,  Overhead Claps x 10, Front Claps x 10  , SSH’s x 11.34

THA-THANG:

CMU Tabata (A, B, A, B)

  • A – CMU Curls B – CMU Rows  – 4 min
  • A – CMU Overhead Lunge, B- Mtn Climber  4 min
  • A – CMU Swing, B- CMU Goblet Squat – 4 min
  • A – Merkin , B – Pop Press -4 min
  • A – CMU Plank Drag, B- CMU Big Boys – 4 min

10 Count

  • A – CMU Curls B – CMU Rows  – 4 min
  • A – CMU Overhead Lunge, B- Mtn Climber  4 min
  • A – CMU Swing, B- CMU Goblet Squat – 4 min
  • A – Merkins , B – Pop Press -4 min
  • A – CMU Plank Drag, B- CMU Big Boys – 4 min

COUNT-OFF & NAME-O-RAMA

Avocado, Bandit, Baby Weight, Butterfingers, Don J, Moses, Smuggler, Walt
CIRCLE OF TRUST/BOM:
Thank God every morning when you get up that you have something to do which must be done, whether you like it or not.  Being forced to work, and forced to do your best, will breed in you temperance, self control, diligence, strength of will, content, and a hundred other virtues which the idle will never know.

Charles Kingsley

ANNOUNCEMENTS:
7/23 Avocado Moving Day, 8/6 Work Day, 9/10 Beer Mile, September ? (Fontana Fun Float)

Hillacious

THE SCENE: It seemed like it was a nice cooler morning, Moses tried to warn us. Some doubted him but we soon found out it was mugggyyyyy
F3 WELCOME & DISCLAIMER
WARM-O-Rama

Plank jacks 10 4ct ic

Mountain climbers 10 4c ic

Good mornings- IC down 4 down 4 up- 10

Angle grinders- 10 sc ic

Imperial walkers-10 4ct ic

THA-THANG:
Pax grab their blocks. Avocado grabbed the 50lb bag to start. Mosey to walk way by river.

pax started mosey towards tennis courts. Every 2nd light post stop 2 merkins , accessing order till we reached the bridge by tennis courts. Switch bag carrier every stop.

Set up at cross walk facing hill towards school

At base of hill pax line up- one pax grabs bag and runs to top of the hill.

Rest of packs did 5blockies, 5 thrusters, 5 swings. Rinse and repeat 

When pax a gets down he starts doing exercises. Next pax takes bag and runs top and down. When he hands off bag he keeps running hill with next pax. Repeat till the first pax is left doing exercises. Last pax took bag and all ran to top.

we then repeated going up Ceader other way. All pax did 10 thrusters than 1 pax took bag and all ran 4 light post uphill

repeated one more time

Mosey back to grind stone. Every 3rd light post 3 squats ascending by 3 every light stop. Q carried the bag back.

 

 

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

A leader… is like a shepherd. He stays behind the flock, letting the most nimble go out ahead, whereupon the others follow, not realizing that all along they are being directed from behind.

Nelson Mandela

MOLESKIN:
Thank you Nair for remembering the key bag which Q left at the flag, Douh.
ANNOUNCEMENTS:
Flag hand off 7/30 7Am at the Arsenal. No beatdown at Bombshelter

work day Aug 6th at Cerebral Palsy center

beer mile 9/10 at Moses