F3 Knoxville

Tag: Mr Rogers

Hey buddy

THE SCENE: 28 degrees n frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10, tempo merkins x 10, Peter Parker’s x10 .
burpee Dan from AO to the stop sign at the track . Audible part way through as it was taking too long

THA-THANG:
Hey Buddy(did not finish the whole WOD)

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , froggie squats 

    Lap 5 -merks, BBS, Peter Parker’s, froggie squats , burpees

    Lap 6- BBS, Peter Parker’s, froggie squats  , burpees

    Lap 7- Peter Parker’s , froggie squats , burpees

    Lap 8 -froggie squats  , burpees

    Lap 9- burpees

    Lap 10- victory lap !

MARY:
Box cutters x10 , lbc until done
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:
Being stoic , see pic
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Committed to bodybuilders and burpees

THE SCENE: mid 30s , dry , nice
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
plank, merkins x10 ic, plank , Peter Parker’s x10. Jog the grinder , 10 squats , jog the grinder , 10 imp walkers, jog the grinder , 10 imp squat walkers
THE THANG

DORACIDES

  • 100 bodybuilders
  • 200 monkey humpers (4ct)
  • 300 big boys

MARY:
Box cutters x10 ic,

lbc x 10 ic

peter Parker’s x10 ic

RNR
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Commit and then figure it out
MOLESKIN:
I am not a planner and that’s ok. I admire those that plan ahead and are well organized but don’t think you have to have everything planned out before you make a decision. Sometimes it’s good to just commit and then figure it out .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dropping B.O.M.B.S.

THE SCENE:  Mid 40s and getting sweaty from the Start!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

  • (10) Tempo Squats IC
  • (09) Merkins OYO
  • (08) Overhead Claps OYO
  • (07) Big Boys OYO
  • (06) Burpees OYO
  • (05) Tempo Squat Jumps IC
  • (04) CMU Clean and Press IC
  • (03) CMU Curls IC
  • (02) CMU Overhead Press IC
  • (01) Blockee OYO

AMRAP (2 Minute Drill):

  • (5) Box Jumps
  • (5) Blockees
  • (10) Merkins

THA-THANG:
Battle buddy exercise: 1 Man completes 50m suicide while 2nd works through as many reps as possible.
NOTE: After completion of 200 merkins replace suicides with CMU Farmer Carry
B.O.M.B.S.

  • Burpees x100
  • Overhead CMU Press x150
  • Merkins x200
  • Big Boys x250
  • Squats x300

MARY:
Dr. W’s
COUNT-OFF & NAME-O-RAMA
10 Brothers pushed each other and left their tears on the court
CIRCLE OF TRUST/BOM:
1 Thessalonians 5: 11-15

Therefore encourage one another and build each other up, just as in faith you are doing. Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.

MOLESKIN:

  • Ask every man in attendance how they heard about F3 and what made them come their 1st time?
    • If by a person – where are they? In attendance, job/schedule change, fart sack, don’t know?
  • What’s your favorite part of F3?
    • Fellowship, comradery, motivation, spiritual?
  • When was the last time you spoke about F3 to someone who had never heard of it?
  • When was the last time you genuinely reached out to a lost F3 brother?
    • Accountability

ANNOUNCEMENTS:
Community trash pick-up Saturday at 7am with the return of BREAKFAST AT DRIFTERS afterwards!
Peach organizing 2nd F dinner and toy donation at Cracker Barrel Saturday 11/20/21 6:30pm

Pu Pu Platter Workout

THE SCENE: 37 degrees F, 99% humidity, stars out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Big baby leg circles, Cherry pickers
THA-THANG:

Grab a CMU and head over to Mt. Crumpit. Drop the CMU at the base and mosey over to the trail split near the fountain.

Starting at the right side trail branch run to Lightpole #1 and do 1 merkin. Run back to start and do flutter kicks.  Run to #2 Lightpole and do 2 merkins, run down to start and do flutter kicks, etc.  After #6 run to Lightpole #5 to do 7 merkins and continue to work down to Lightpole #1 to do 11 merkins.

Flutter Kick (4 cnt) x 6

1    Merkins    11

2    Merkins    10

3    Merkins    9

4    Merkins    8

5    Merkins    7

6    Merkins

Starting at the left side trail branch do the same routine as above except insert Burpees and Big boy sit-ups in the routing.

Burpees x 3

1    BBS    11

2    BBS    10

3    BBS    9

4    BBS    8

5    BBS    7

6    BBS

Mosey to the base of Mt. Crumpit and partner up for the following Dora

50 Thrusters

100 Swings

150 Curls

200 Floor Presses

The ascent sequence to the top of Mt. Crumpit was:

Bear Crawl/Run

Bernie/Run

Run

Bear Crawl/Run

Bernie/Run

Run

The beatdown ended up being like a Pu Pu Platter – a sampling of lots of stuff but not finishing everything.

MARY:
Box cutters, LBCs
COUNT-OFF & NAME-O-RAMA
9 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Philippian’s 4:6-7 (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. (And when you endeavor to do so, He will bless you with health, prosperous days, and level pathways. He will endear you toward all and long will be your days on earth.) And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

OK, so the part in parenthesis is not actual biblical text.  That part is too often what the world wants us to believe about our relationship with God.  Rather, the last sentence sums it up.  God will protect our heart and our mind so that we may not let the things of this world influence our emotions and our thought.  And peace shall reign forever and ever.

MOLESKIN:

ANNOUNCEMENTS:
Special beatdown on Saturday followed by breakfast at Drifters.  Coats for the Cold.  Bring them to the AO.

Sandbag workout

THE SCENE: Beautiful morning at bombshelter. Rain held off until after the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the fountain

THA-THANG:

One 60lb sandbag was dropped at the road on the way in, other carried to the fountain. PAX ran clockwise laps from fountain to road, with the HIM with the sandbag going counterclockwise. Whenever a runner met up with a sandbag carrier, the runner did 15 Merkins before continuing. Once the sandbag reached opposite end of loop, it was dropped until the next person reached it, when they picked it up. Repeat for time
MARY:
More merkins

box cutters

hello dolly’s
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:
Seek first to understand, then to be understood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Combined FiA/F3 Halloween 2.0 workout on Oct 30th. Please bring candy for the children if you plan to attend. FiA will cover food and coffee