F3 Knoxville

Tag: Mr. Wedgie

DP/Brickyard Collaboration: Invest in Others

THE SCENE:

25 and cold
F3 WELCOME & DISCLAIMER:

Check


WARM-O-RAMA:
SSH x 15 IC

High Knees x 15 IC

BAC “on he hop” x 15 IC

 

 

THA-THANG:
Indian Run to get the blood pumping

“4 Corners”: Merkins, Squat Jumps, BBSU, and Fence Jumps.

30-20-10 sets of reps in 4 small groups. All exercises completed IC and each group member takes a turn leading the exercises.

Sprints and sets of Merkins, LBCs, Flutter Kicks, and Supermans. Sprint the length of the court and complete 5-10-15-20-25 of each exercise.

Recovery Jog at the Tennis Courts- 2 laps

Rinse and Repeat on “4 Corners” going from 10-20-30

MARY:
Flutter Kicks x 10 IC with a sprint

Hello Dollys x 11 IC with a sprint

Box Cutter x 10ish IC with a mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked to the pAX about investing in others. S/O to Tank and Abcess and the work at the work that has begun at the Mend House. Invest in others. You go to give but always receive more than you are capable of giving.
MOLESKIN:
Me and Belding collaborated on this workout and the men at the DogPound and at the Brickyard experienced basically the same beatdown. We truly are better together!

ANNOUNCEMENTS:
Mend House tonight!

Picture Day

THE SCENE: 45 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Tempo Squats

This Right Here

That Over There

Michael Phelps

One Other Thing…

THA-THANG:
Broke into Battle Buddies

  • DORA’s – 50 HR Merkins, 100 BBSU, 150 Merkins, 200 Curls with CMUs
  • 4 Corners – 20 Overhead Press with CMUs, 20 Boxjumps / Step Ups, 20 Rows with CMUs, 20 Monkey Humpers
  • Lunges with Merkins – starting at 10, countdown until time up

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:
Discussed Paul giving thanks in his most painful days through his letter to the Ephesians.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Pictures and videos captured for the Shopper News article – https://www.knoxnews.com/story/shopper-news/powell/2018/11/21/powell-high-school-parking-lot-before-early-morning-f-3-meeting-space/2010947002/?fbclid=IwAR1vjNlKNHobwf-c77yPfIVbuoOQzb_WpbHtTIm6gnfA2BGIw_oXb2ATqtM

Emory Road Barkely…

THE SCENE: Dark and Chilly…but clear skies.  If you look just about Powell High you can see Venus…or was it Uranus???
F3 WELCOME & DISCLAIMER

Disclaimer was embedded into the Warm-O-Rama

WARM-O-RAMA:
Little Baby Arm Circles

Side Straddle Hop

Tempo Squat

THA-THANG:
Emory Road Barkley

Three laps up and down Emory Road with stops for exercises

  • Powell High – 10 Manmakers – cause that’s what Clark Duncan does to all of us
  • Frontier Phone Company (not sure how they stay in business) – 15 Mtn Climber
  • First TN Bank – ATMS – 15 shoulder taps, 10 hand release Merkins, 10 Merkins
  • Orange Pearl Spa – 20 Monkey Humpers cause they feel soooo gooooodd
  • Car Wash – WMD x 10 reps
  • Skate Park – 20 Squat Jumps

We split into two groups of five; did Man makers together each time and ran opposite ways around the loop…switching directions each time.

Had more time to go so we went WINDOWS to the WALL

  • 45 sec Window sits by the entrance to the school
  • 15-25 Derkins with your feet up on the wall

MARY:
Ab work with Hello Dolly, Flutter Kicks, Bruce Lee, and Boat/Canoe
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Thanksgiving week…be thankful for our blessings…we are called to return our blessing back to God and to bless those we encounter.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Picture Day on Tuesday AM

Singing in the Rain

THE SCENE: 57 Degrees and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Tempo Squats, Tempo Merkins
THA-THANG:
Millenial: 100 Reps then Run 100 Meters – Do this 10 Times and a total of 2000

The Reps: SSH, Lunges, Merkin, Barrier Jumps, Mtn Climbers, Flutter Kicks, Squats, BBS, Jumping Lunge, American Hammer

MARY:
Circle of Pain, Flutter Kicks

MOLESKIN:
The type of man that comes to F3 is the type of man that holds himself to a high standard. When screw up we can be very hard on ourselves. Remember God’s grace and accept that grace.

The number 7 and 50

THE SCENE: 58 degrees partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 10 IC ED IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Yul Brenner: 7 different merkins x 10 reps. Do not come out of plank between merkin types. Q will call out each merkin style.

  • CDD
  • Wide
  • Reg-lar
  • Ranger
  • Diamond
  • Crucible
  • Chuck Norris

Walls of Jerico Start at cone one and complete 7 reps of exercise. Make one lap around cones and start at next cone. 7 cones/exercises, 7 laps.

  1. 7 Burpee
  2. 7 SSH (4ct)
  3. 7 Diamond Merkin
  4. 7-8 count body builder
  5. 7 Jump lunge (each leg)
  6. 7 Smurf jack
  7. 7 Flutters (4ct)

Merkin-cides Sprint to each line and complete number of merkin, sprint back.

  1. 10 merkin
  2. 20 merkin
  3. 30 merkin
  4. 40 merkin
  5. 50 merkin

Triple Nickel Partner up. 5 reps of each (Burpee/BBS) and 5 rounds

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prepare your faith so in times of trial you know how to survive. Just as we train our bodies to endure physical activity, we should also train ourselves to be faithfully strong when trials come.
MOLESKIN:

ANNOUNCEMENTS:
We lost an F3 brother at the Alpharetta GA AO last week due to a medical condition. Please be sure to carry your cell phone when on Q in the case any medical emergencies occur.