F3 Knoxville

Tag: Mouthwash

don’t waist time

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
N/A – Didn’t waist time
THA-THANG:
Mosey to the parking lot next to the tennis court and circle up

  • 10 4x
    • tempo squats
    • merkins
    • v ups
  • Mosey to the Top Hat and circle up
    • repeat
  • Mosey to Stone hedge
    • Repeat
  • Mosey to flag pole
    • Repeat
  • Mosey to the Tennis courts strait across the field.
    • Suicides
    • 10 count
    • bernie sanders there and back
    • 10 count LBS
  • Repeat the cycle and locations but new exercise.
    • 10x LBC
    • 10x squats
    • 10x should taps
  • Mosey to circle court
    • Repeat
  • Mosey to Top Hat
    • Repeat
  • Mosey to Stone Hedge
    • Repeat
  • Mosey back to flag
    • Repeat
  • Mosey across the field to tennis court
    • suicides’
    • berries sanders there and back.
    • monkey humpers 10x.

MARY:
some of this that, Hello Dollies, spider man pushups-Tweet-ee was mentioned.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ask everyone to forgive me for wasting their time.

Page 70 of Freed to lead reminded me that “There is no stretching in an F3 Workout….when the clock strikes go, the Q moves out, even if there are still cars coming into the lot….We do this (start on time) because we are men and leaders, and, for us, time is important.”

Let’s not waist time.

Speaking about the first F of F3 part 1

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Tanks at the Gun Show

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

  • Pull-ups and merkins at the bathhouse
  • Jack Webbs and merkins at the splash pad
  • 7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
  • 21s, Rows, Overhead Presses at the rockpile
  • Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.

36 years young

THE SCENE: 70 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH

10 Tennessee rocking chairs

5 Cherry pickers
THA-THANG:
We mosey over to the flag pole after avoiding the stunk.

  • 11’s from the flag pole mosey strait over the field over to the corner of the tennis courts
  • box jumps and balls to walls merkins
  • Fellowship mosey(TM) over the bearmuda triangle and have three rounds
  • Bear crawl to all the corners
  • core first at each corner with LBC , V-ups, and gas pumpers
  • legs next round – squats – sumo squats – narrow squats
  • shoulders last round – should taps, merkins, and plank jacks
  • fellow ship mosey back to the AO with a jail break
  • handy.

MARY:
lot of mary was had
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 15:5
MOLESKIN:
greatful for you men don’t forget to start everyday in Gods word.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Fancy Title The Moon Was Out

THE SCENE: It’s in the 60s and the moon was out!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH IC, 10 Plank Jacks OYO, 10 Tempo Squats IC, 5 Cherry Pickers IC, Michael Phelps
THA-THANG:
Mosey to the Splash Pad (12 minutes each set, as many rotations as possible, 1 minute rest between sets)

Set 1
– 10 Burpees
– 20 Reverse Lunges
– 10 Merkins
– 20 LBCs
– 10 Tricep Dips
– Lap from Splash Pad Ramp to New Tables

Set 2
– 10 Mountain Climbers, 4-count
– 20 Squats
– 10 CDDs
– 20 Hello Dollys
– 10 Shoulder Taps
– Lap from Splash Pad Ramp to New Tables

Set 3
– 10 Pull Ups
– 10 SSH, 4-Count
– 10 Inch Worms
– 20 Freddie Mercurys
– 2 Laps from Splash Pad Ramp to New Tables

Mosey the long way past stinky corner to the Shovel Flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 HIMs, 2.0 Nitro, 0FNGs
CIRCLE OF TRUST/BOM:
Live in the moment. Don’t be afraid to pick up that phone, send that text, ring that doorbell, grab a fellowship beverage, pray together. Time flies by faster than you think, make the most of it.
MOLESKIN:

ANNOUNCEMENTS:
– 2.0 Workout Saturday 7/30/22 at 7am at The Equalizer
– F3 Work Day at Cerebral Palsy Center Saturday 8/6/22 at 7am

Q by Committee – Equalizer Style

THE SCENE: Dark. Then light for a minute. Then dark again… It’s possible there’s something wrong with our streetlight.
F3 WELCOME & DISCLAIMER – Choir Boy said he was not a professional at leading a workout, but he sure did nail the legalese in the disclaimer. I’m sure he logged some billable hours we’ll get to chip in for later.
WARM-O-RAMA:
Choir Boy led.

  • SSH IC x50 (Good thing he didn’t know it was day number 187…)
  • Abe Vigodas IC
  • Baby Arm Circles IC
  • Probably some other stuff

THA-THANG:
Stripped hosted a round of 7s featuring lunges at Top of the World followed by pull-ups at the playground. Everyone loved it and remarked that it was their favorite part of the day.

Snitch then hosted a round of 7s so great it would make a middle school girls’ soccer team proud: BBS/LBCs at the bottom of the bermuda triangle, bernie up, burpees at the top, bear crawl down & mosey across. There was rinsing & repeating.

Next, he took us to the flag circle for step ups & dips.

MARY:
Made it back to the AO in time for a brief plank.

COUNT-OFF & NAME-O-RAMA
11 PAX. Great to have Jagged Pill back & a Proton visit is always welcome. Great work.

CIRCLE OF TRUST/BOM:
Mouthwash shared a bit on 1 Corinthians 13, specifically verse 4: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud.” What a great way to check yourself on living & leading in love. “Am I being patient? Am I boasting?” Great reminder, especially as many of us have opportunities to correct our 2.0s.

ANNOUNCEMENTS:
Snag a spot on the Q Calendar.