F3 Knoxville

Tag: Pacman

Pocket Q

THE SCENE: Brisk Late Fall Morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The normal Merkins with some stretching mixed in.
THA-THANG:
It all started with some running, Indian Run style. Followed by a little Bataan Death March, Kabul Dirty Dozen and Egyptian Walk.  Finished off with Jack Webbs of course.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 10:9 – “He who walks in integrity and with moral character, walks securely, But he who takes a crooked way will be discovered and punished.

ANNOUNCEMENTS:
Christmas announcements

Epiphany tour

THE SCENE: Gloomy fog, cold but very tolerable
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
25 SSH in cadence, 10 froggy squats in cadence, Tie fighters, Rockettes and 10 Merkins in cadence
THA-THANG:

  • 25’s at baby Everest with box cutters at the bottom and Grady Corns at the top (5 box cutters, 20 Grady Corns, 10 box cutters, 15 Grady Corns, etc)
  • Mosey to the Overlook, partner up. One partner does AMRAP, other partner runs a lap, then switch.  Exercises were Merkins, Jump Squats, Big Boy Situps, Burpees
  • Mosey to the small pullup pavillion, sprint the last 100+ yard through the parking lot
  • In the small pullup pavillion, 5 pullups, 10 merkins, 4 pullups, 10 merkins all the way down to 1 pullup
  • Mosey back to the AO, sprinting through the last parking lot.
  • Cash it out with ATM’s.
  • MARY:
    Freddy Mercury for the last 30 seconds or so
    COUNT-OFF & NAME-O-RAMA
    and Newton!!!
    CIRCLE OF TRUST/BOM:
    Though it may be time to take down your Christmas light, choose to keep your light glowing with the joy of Christ’s presence with you
    MOLESKIN:

We prayed for:

  • Asylum member Cloud9 – for his health
  • Sawdust and his daughter – for her upcoming baptism

ANNOUNCEMENTS:
No announcements.  Was generally thought to be a tough workout but Newton really crushed it.

Rocks and Santa

THE SCENE: 41 degrees, nice December morning, random red truck driving through park..
F3 WELCOME & DISCLAIMER 

I am worse than any profession …not a professional in anything
WARM-O-RAMA:
SSH X 20

In honor of Wayne Dunn …. Groin stretch, sprinter stretch, yoga stretch ..then arms
THA-THANG:

To Picnic Tables :

  • 10 Picnic Table Pull Ups, 20 Dips, 20 CDD  …then run to top of baby Everest hill
  • Top of Baby Everest = 20 Merkins + 2 Burpees
  • Rinse and repeat the above 5 times THEN ….
  • Choose a rock and take with you to top on last circuit
  • Run with Rock over head to down slope hill near next parking lot
  • 20 Down Hill merkins, 20 curls
  • Mosey back to AO with your rock
  • 4 minutes of Mary /ab/core work

COUNT-OFF & NAME-O-RAMA
5 Pax Got better today
CIRCLE OF TRUST/BOM:

  1. Philippians 2:3–4

Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others

Focus on being a servant leader to others! Shared personal antidotes on this word then followed with leadership secrets from Santa Claus!

Keep Karen, Pacman’s wife, in your prayers as she goes to Vandy for a follow up medical appointment today for her eye.

ANNOUNCEMENTS:

4 Corners and a Hill

THE SCENE: Fallish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Disclaimer then first corner of parking lot for 10 tempo merkins, mosey to next corner for 10 tempo Dry Docks, Next corner 10 tempo squats, next 10 4 count flutters

Circle back up for 20 ssh on 4ct, tie fighers left and right x10
THA-THANG:
4 corners of the parking lot perform exercises of merkins, dry docks, jump squats, and 4 count flutter kicks in rep totals of 14,13,12,11 so on to 1.  Complete all 4 corners then up little hill for 5 burpees. If circuit is completed ends up being 105 reps of corner exercises and 70 burpees

MARY:
Finished with some american hammers, Mr. Fred Mercury’s and LBC’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!

 

Proverbs 16:24

Remember that God has a plan for us.  We can’t do it on our own.  Give things to him and watch our tongue and how we handle what life throws at us.

Bumps and blocks

THE SCENE: Clear skies, 37 degrees, perfect for a beat down
F3 WELCOME & DISCLAIMER : 

WARM-O-RAMA:
SSH, high knees and butt kickers.  Did some plank poses, downward dog and 10 tempo Merkins.  Then did some Tie Fighters and was ready to roll out of the AO, but then the originator of the Tie Fighter lived up to his name and exited the scene for a few minutes.  Out of deference to Code Brown, we hung around awhile and did some Rocky Balboas, Super Marios and bear crawl 360 at the AO. Then we headed out.
THA-THANG:

  • Bump your partner – Partner up with one CMU.  Make your way up the tail of the dragon to the Coliseum.  One partner goes ahead with the block and the other does 5 burpees or 10 merkins then runs to catch partner, take the CMU and go ahead while the other partner does 5 burpees or 10 merkins and so on until you both reach the Coliseum.
  • One partner does AMRAP CMU exercises while the other partner completes a lap around the oval in front of the Admin building. Thrusters, Wood Choppers, Block Swings, Up and Over Merkins, Lying Lat Raise, Alternating Lunges, Curl/Press.  There were others planned but we ran out of time.
  • Bump your partner back to the AO.

MARY:
Heel touches, Curious Dolly’s, O-rings (not Ovaries)
COUNT-OFF & NAME-O-RAMA
19 present

@carnie @CodeBrown @Catgut @Crablegs @Matlock @Fabio @Bunny @Gstring @Fishnet @Doublewide @Pacman @lebowski @bunny @hands

Mall Walkers

@Rainbow @Sawdust @Kentucky @Bluebird @Gibbler @Hottub
CIRCLE OF TRUST/BOM:
Jesus didn’t wait for us to do this or do that before he sacrificed himself for us.  Let’s not wait for others to do this or do that before we reach out to them, forgive, help out, serve. Take the initiative.  While we were yet sinners, He died for us.
MOLESKIN:
That was a pretty exhausting workout.  Shoutout to @Woodshack for teaching me the cmu bump a few years ago.  A great way to move a cmu!
ANNOUNCEMENTS:
@Gibbler smells