F3 Knoxville

Tag: Natty

A Wizard is Never Late

THE SCENE  warm…51 degrees clear skies

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Simmons started us With 25 side straddle hops, then Belding appeared out of nowhere to take over the Q.  We did baby arm circles, cherry pickers, and tempo squats.
THA-THANG:
After moseying to the Greenway we completed a route 66. This consists of running a quarter-mile and doing one Burpee then running another quarter-mile and doing two Burpee’s and running another quarter mile and doing three Burpee‘s. Continue this pattern until you reach 11 Burpee’s.

MARY:
Merkins and Capt Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed removing the white noise from your life to get in touch with your emotions to allow you to be a better leader and partner. Take a break with intentionality at to remove distractions and connect with yourself. For me this means removing Facebook from my phone to keep me from wasting time by looking at social media. I replaced Facebook with a Bible reading plan so in my downtime I can look at the word and grow spiritually.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

SOGGY DOLLY DAY

  • THE SCENE: Raining Cats & Dogs and maybe turds to but they washed away
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH x 25, Cherry Pickers x 10, Seal Claps x 20, OH Claps x 20, Baby Arm Circles x 20 (B), Imperial Walkers x 20
    THA-THANG:
    Run in Rain to Rock Pile
  • 20 Squats then grab coupon
  • Bernie w/ coupon up hill (squats til they all arrive)
  • Run w/ coupon to Bleachers (wagon wheel squat press in b/w)
  • ALARMS (25 reps all except RUN)
  • Set 1:  Shoulder Press–>Lunge–>LBC–>Merkins–>Run lap in pouring rain around track
  • Set 2:  Shoulder Taps–>Squat Jumps–>Peter Parkers–>Makhtar n’Diayes (dang these sucked)
  • Set 3:  Burpees–>Jump Squats–>Mtn Climbers–>Rockette Hillbillies–>Patty Cake Merkins
  • Run in pouring rain w/ coupon to rock pile
  • Run back to AO

MARY:
Flutter Kicks x 20, Hello Dollies x 20, Bruce Lee’s x 10, Box Cutters x 20, Freddy Mercuries x20, Never Cross Dollies x 10, ring of fire
COUNT-OFF & NAME-O-RAMA
8 HIMS
CIRCLE OF TRUST:    Talked about staying + in a world of negativity, surround yourself around those that raise the bar, not lower it.  As Dolly Parton said, If you want the rainbow, you gotta deal with a little rain, which we did today in spades
MOLESKIN:
prayers for Biohazard’s co-worker Vera, Fast-n-Easy’s family loss and his wife’s family health concerns, Lifetouch needs prayers for his upcoming nuptuals
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg day

THE SCENE: Overcast, 40°F, Feels like 38°F, Humidity 95%, Wind 3mph from SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x
  • Manly Arm Rotations 10x forwards and backwards
  • Little of this, little of that
  • Squats 20x
  • Burpees 10x

THA-THANG:

Mosey around the parking lot to the covered entry of the school

4 rounds
  1. Single-leg squat 15x
  2. Single leg Romanian deadlift 15x – stand on one leg, bend forward from hips, keeping your standing leg straight, opposite hand travels to standing foot
  3. Lunge 15 x
  4. Single-leg Glute bridge 12x
  5. Side plank 30sec
  6. Supermans 15x
10 Manmakers
3 rounds
  1. Lying hip clam 20x – Lie on your side with your knees slightly bent and one leg resting on top of the other. Raise your top knee as high as you can, pause, then lower back to the start. Complete all the reps on one side, then switch and do it on the other side.
  2. Squat 20x
  3. Clock Lunge – Right leg Forward, Right leg side, Right leg back, Left leg Back, Left leg side, Left leg forward
  4. Box Jumps 10x

MARY:

  • Flutter Kicks 25x
  • Cap. Thors 5x
  • Hello Dolly 25x
  • Circle of pain merkin style
  • Imperial squat walkers till time

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Natty
CIRCLE OF TRUST/BOM:

And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
Ecclesiastes 4:12 NASB
We need a group of men in our lives that can help hold us up when we are weak. We must be in a proximate and persistent relationship with these men to provide the strength when needed. If you don’t have a shieldlock established, start working on it now.

MOLESKIN:

ANNOUNCEMENTS:

Climb the Ladder / Brickwall

THE SCENE: Rainy as all get out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Large arm circles 20 seconds each side, rotate torso 20 seconds (B), waist / trunk circles 20 sec, leg swings 20 sec (B). lunge drops 20 sec (B), boxer shuffle 20 sec, SSH
THA-THANG:
Increasing intervals of time (10, 20, 40, 50 sec active) followed by 15 sec rest doing a boxer shuffle:

  • L single leg burpee
  • R single leg burpee
  • side lunge pops L
  • side lunge pops R
  • mtn climber get ups
  • squat jacks
  • push up jacks
  • high knees
  • Repeat each full round increasing active intervals by 10 sec

MARY:
LBC;s, Freddy Mercury’s, Flutter kicks, Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Fast n Easy, soy sauce, Hamm, Chaucer, Tractor, Belding, Simmons, A-Rod
CIRCLE OF TRUST/BOM:
go with the flow, don’t sweat the small stuff
MOLESKIN:
I can’t remember I was getting sick at this point
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pearl Harbor Remembrance Workout

THE SCENE: Clear & Cool @ 39 degrees in Powell TN at the local High School
F3 WELCOME & DISCLAIMER

Was Done.

WARM-O-RAMA:
SSH, LBAC, Merkins, Cherry Pickers, Wind Mills, Stretching, Run a Lap .
THA-THANG:
Two teams of 3 were arranged, the yellow team & the orange. The orange team seemed to have more due diligence about themselves & prior knowledge about the subject matter than the yellow team. A question was read about Pearl Harbor by the Q while each team sent a HIM around the parking lot to grab a disc of their assigned color. The teams HIM who returned to the Q first with a disc in hand got to answer first. The team that lost had to draw a Royalty Card from the F3 Deck of Workout Card and perform 25 reps of said exercise while the other team drew a number card and performed the exercise 10 Reps. If neither team got the  correct answer an ACE was drawn and the PAX performed the exercise 100 Reps. This happened twice. The Orange team won most challenges & the Yellow team had to perform most of the Royalty Card exercises but the Orange Team demonstrated some grace by trading cards a couple of times. Some extra Burpees were performed because the Yellow Team tried to use a number card when they were supposed to use a royalty card.

MARY:

N/A abdominal exercises were interspersed in the workout itself.

COUNT-OFF & NAME-O-RAMA

Hamm, A-Rod, Belding, Biohazard, The Colonel, Tuba, & Natty

CIRCLE OF TRUST/BOM:
We Picked up a Trashed parking lot.
MOLESKIN:
Be Kind. Be kind to the Q too.

ANNOUNCEMENTS:
I don’t have anything.