F3 Knoxville

Tag: Mudpuppy

Hello Hurricane

THE SCENE: Steady, soaking rain, but 67 degrees so it was plenty warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH IC
5x Cherry Pickers IC
10x Tie Fighters IC each way
15x Imperial Walkers IC
10x Tempo Cossack Squats IC
20x Mountain Climbers IC

THA-THANG:

Mosey to the speed bump at the bottom of the Matterhorn.
4 cones are set up for a Quarter Pounder with Cheese:
Mosey to first cone, 25 merkins, mosey back for 5 burpees
Mosey to first cone, 25 merkins, second cone, 50 squats, mosey back for 5 burpees
Continue on, adding 75 single-count mountain climbers at the third cone, then 100 single-count SSH at the top.
Rabbits added sets of 5 pullups and 20 BBS.

Mosey to the stairs by the dock. 5 trips up both sets of stairs. After the fifth trip up, continue up to the rock.

Back-To-Front run back to the AO

MARY:
25x LBCs IC
20x Gas Pumpers IC
15x Side Crunch (each side) IC
4 rounds of Row your Boat
And, because Bowflex didn’t think his crotch was wet enough…
10x Superman Swim IC

COUNT-OFF & NAME-O-RAMA
8 men got better and wetter togetter this morning.
CIRCLE OF TRUST/BOM:
John 13:34-35:
A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.

“One another” doesn’t just mean the people in your circle, it means everyone. Think of someone in your life that is difficult to love, and find a way to show the love of Christ to them today.

MOLESKIN:
Hello, Hurricane! Second Switchfoot of the week.

ANNOUNCEMENTS:
Nov 7th – Convergence and 5th anniversary celebration!

Looking back

THE SCENE: 65
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry Pickers

25 SSH

yoga

THA-THANG:
Insert information about the workout.

  • A Dora style workout with a partner
  • 4 stations with three workouts
  • 1 partner does the 1st exercise while the other partner runs to the next station and back. Then that partner come back and does the exercise. Rise and repeat until all exercises are complete. Then Mosey to the next station.
  1. The 4 stations are as follows:
    1. Merkins, Power T Merkins, The U Merkins
    2. Pickle powders, box cutters,
    3. Burpees, squats, lunges
    4. monkey humpers, bobby hurlies, ( I can’t remember)

Built in Fellowship time 2 minutes of cooldown and fellowship as we head back to the AO
MARY:
Stretch legs on our six. 

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:
look back and remember how God has been in control.

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

The left won?

THE SCENE: Classic gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20

10 tempo Merkins

20 squats

20 BACs
THA THANG:
Mosey to pull up bars carrying a CMU. Do 10 OH presses, tris and curls every so often
Goal to move all 5 of your team’s CMUs to the top of the hill
You can move them to the next cone only by doing one of the exercises below. You can’t repeat an exercise until you have done them all.
10 burpees
20 Merkins
20 squats
Run to speed bump and back
10 pull ups
After exercise, run to CMU and overhead press it while walking it to the next cone.
You can also move the other teams CMU back a cone but not both
First team to get all 5 CMUs to top wins.
(Aladdin’s pointed out that the left kicked the right’s butt confusing several pax that thought he was making a political statement)
Partner up
One partner takes both CMUs and farmer walks them and swaps halfway. At the bottom the Matterhorn. One partner farmer walks with both CMUs while other does 5 burpees and then catches up. Swap.
At boat, each takes one CMU and heads to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Leadership in our family. Lead by example, teach and don’t dictate. Explain and don’t bark orders.
MOLESKIN:
Good push from the Pax this morning. A little competition pushes everyone
ANNOUNCEMENTS:
None

Difficultship Hill

THE SCENE: Clear and crisp. Dang, look at that moon!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
LBAC/OHC x15 IC
Failure to Launch x7
Asphalt Kissers x10 IC

THA-THANG:
Mosey to the sign at the base of the Matterhorn. 16 cones are set up starting at 40yd and each 10yd thereafter for a total of 200yd to the furthest cone.
Start at the sign with 16 burpees, run to the 16th cone, and do the exercise written on the cardboard beside it.
Return to the sign for 15 burpees, run to the 15th cone, and do the exercise written on the cardboard beside it.
Continue after this fashion. There are 2 sets of 8 cardboards, in the same order. Upon reaching the 8th cone, the pattern begins to repeat, but double the reps.

  • 15 Monkey Humpers (4ct)
  • 15 Merkins
  • 10 Squat Jumps
  • 20 Mountain Climbers (4ct)
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks (4ct)
  • 15 Carolina Dry Docks
  • 20 Big Boy Situps

MARY:
Made it back for <1min of Row your Boat COUNT-OFF & NAME-O-RAMA
16 including 3 FNGs. Welcome to Gummy, Bedpan, and Eeyore
CIRCLE OF TRUST/BOM:
Lyrics from Faithful Now:
I am holding on to faith
‘Cause I know You’ll make a way
And I don’t always understand,
And I don’t always get to see.
But I will believe it, yes I will believe it.

You make mountains move, You make giants fall
You use songs of praise to shake prison walls
So I will speak to my fear,
I will preach to my doubt
That You were faithful then, You’ll be faithful now

MOLESKIN:
I think the rep counts were a little low on this one. Should have started out doubled!
ANNOUNCEMENTS:
Hardship Hill is this Saturday! Sign up if you haven’t yet!

To Pav or not to PAV, that is the question

THE SCENE: It wasn’t raining, it rained, it wasn’t raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry-picking and shoulder burners
THA-THANG:
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

  • Clubs = Merkins
  • Diamonds= squats
  • Hearts= dry docks
  • Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

MARY:
40 flutter kicks, 20 V ups, yes 20 fire hydrants
COUNT-OFF & NAME-O-RAMA
18 pax
CIRCLE OF TRUST/BOM:
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
MOLESKIN:
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.
ANNOUNCEMENTS:
HHOCR