F3 Knoxville

Tag: Natty

Deck of Life

THE SCENE: Warm, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles (ED EA IC) x 15

Michael Phelps

SSH x 30

Round the clock merkin

5 Burpee on your own
THA-THANG:
Deck of Life: Spread 52 card deck out (face down) and have PAX circle up around. Take turns picking up cards. No breaks and get through deck in 30-35 minutes

  • Hearts = Burpees
  • Diamonds = Squat Jumps
  • Club = V-up
  • Spade = Hand Release merkin
  • Ace = 1 minute plank
  • Joker = 1.5 minute wall sit

MARY:
With CMU: 25 swings, 25 rows, 25 overhead, 25 curls

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued homework assignment: Have a deliberate conversation with your neighbor and get to know them. Do what we are called to do.
MOLESKIN:

ANNOUNCEMENTS:
TTTP CSAUP Event August 25. Be there.

Bricked Burpee Breakdown

THE SCENE: 75o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x12 Forward and Backwards
  • Tempo Merkins IC x10
  • Overhead claps IC x12
  • SSH IC x 15

THA-THANG:

Mosey to the splashpad with your bricks.

Do exercises (with bricks) adding 2 reps each round for 5 rounds (10 reps), then run lap (with bricks)

  • Squat Jumps
  • Plank Rows (reps for each arm)
  • Merkins
  • Froggers (In plank, jump feet up to hands and back out)
  • Goblet Squats
  • Overhead Press

Repeat in reverse (start with 10 reps of each, then 8, etc, finishing with 2)

Mosey to front of school and get in the grass for x10 Catilina Wine Mixers.

Mosey to planters for x10 dips x10 incline merkins, repeat.

MARY:

  • Flutter Kicks IC x10
  • Hello Dollys IC x10
  • James Bond 10count (Forward, Left, Right, Forward)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I don’t remember all that I said (really need to post these on the same day), but the general thought was that we need to always put the same face forward and be true to who we are with everyone.
MOLESKIN:

ANNOUNCEMENTS:

4 Corners

THE SCENE: Dark, humid, and low 70s
F3 WELCOME & DISCLAIMER
Yes. No FNGs.
WARM-O-RAMA:

Cherry Pickers x 10 IC
SSH X 20 IC
Merkins x 15 IC

THA-THANG:
Moseyed the long way around to the back parking lot.

Staying together as a group, starting in the bottom right corner, do the following:

  • 5 merkins, then mosey to upper right corner
  • 10 BBS, then bear crawl to upper left corner
  • 15 Mtn. Climbers, then mosey to lower left corner
  • 20 squats and hold Al Gore until everyone caught up, then sprint back to bottom right corner
  • Rinse & Repeat…I think we were able to get 6 1/4 rounds completed.

Moseyed back to rally point (using the shortcut with the gate being open) with a little extra distance to make sure we hit the 2 mile mark.

MARY:
Started with Boxcutters and then hit some dealer’s choice:
Hello Dolly
Matrix
Captain Thors

and finished with a minute of boat/canoe

COUNT-OFF & NAME-O-RAMA
7 strong.  We had 1 surprising fartsack that will not be publicly shamed here.
CIRCLE OF TRUST/BOM:
Many of us have been missing time on vacations.  Just a reminder of how important this time is to get away with families and not take stress/work/electronics with us all the time.  Also, for those of us who are married, don’t forget to also get time away with just our spouse and continue to “date” our wife.
MOLESKIN:
Herbie’s family closing on house move tomorrow.  2 fiends of Switchgrass that need prayers for unspoken needs.
ANNOUNCEMENTS:

Why are my shoulders Red?

THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Co Q with Herbie  ( he did 1st 30 min)

  • Cherry Pickers x 10 IC
  • Tempo MKNS x 10 IC
  • SSH x 20 IC
  • LBAC x 10 IC (B)

THA-THANG:

B.O.M.B.S.  P1 Runs and P2 does Ex’s until they complete

  • 50 BRPS
  • 100 OH Claps
  • 150 MKNS
  • 200 BBS
  • 250 SQTS
  • Hand off to Natty-  All grab their CMU’s
  • Mosey with CMU’s to 1st TN Bank lot
  • Sideways (B) rapid step over curb x 50  & FWD / BWD x 50  (all holding CMU)
  • Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
  • Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
  • Fast Mosey to Norm’s Hill and Partner back up
  • 1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
  • 2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
  • 3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters  then alt
  • Attempted a fast Mosey back to AO with CMU (Abcess killed us)
  • MARY:
    Bruce Lee’s x 10
  • Flutters x 20 IC
  • there was one more but I forgot what it was!

COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace.  This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit

40(5) Minutes of Hell

THE SCENE: Humid and 70 with a hint of sprinkles that offered no relief about 1/2 way thru.  A beautiful start to the sunrise greeted us at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x 20 IC
  • American Hammers x 20 IC

THA-THANG:
Inspired by the Nolan Richardson Arkansas style in the 1990s.

  • Indian Run around parking lot to far end of front lot
  • Partner up
  • P1 backpedals to High School electronic sign, does a Bobby Hurley, and jogs back
  • P2 starts the exercises until P1 returns and switch is made
    • Burpees x 150
    • Squats x 300
    • Big Boy Sit-ups x 150
    • Little Baby Arm Circles x 300
    • Merkins x 150
    • Imperial Walkers x 300
  • Mosey back to AO just in time for a little Mary.

MARY:

  • Flutter Kicks x 21
  • Ring of Fire as time expired

COUNT-OFF & NAME-O-RAMA
8 PAX pushed hard and started this Thursday off right.
CIRCLE OF TRUST/BOM:
Legacy.  John Ward passed away.  Most of us grew up with his voice before every UT football and basketball game was on TV.  Many of us turned down the TV to listen to his broadcast even when it was on TV.  While there are tributes and memories from many about his role as a broadcaster, I thought about how I’ve never heard anyone say a negative word about him.  I’ve heard stories of him taking time to talk to people and always being gracious.  No matter how small or large our circle of influence is, we will leave a legacy by how we treat everyone we meet.
MOLESKIN:
As A-Rod mentioned, with vacations thru the summer, let’s make sure and show up when we can and grab those Qs.
ANNOUNCEMENTS: