F3 Knoxville

Tag: Pinocchio

The Kraken who stole Christmas

THE SCENE: It was a cool, quiet, morning just a hair under 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

Mosey

10 Imperial Squat Walkers

Mosey

10 4ct LBC F and R.
THA-THANG:
We arrived at the AO to discover our CMUs had been taken by one of the most infamous Bomb Shelter villain: The Kraken. He had placed them under his Christmas Tree atop Mount Crumpet, so we moseyed over to take Christmas back.

The Kraken consisted of 7 Stations:

Station 1:

  • 40 single count CMU Flutter Kick
  • 20 CMU Bent Row

Station 2

  • 20 CMU Good Mornings
  • 30 CMU Curls

Station 3

  • 40 2 count Iron Mikes
  • 25 CMU Overhead Press

Station 4

  • Sprint up Mt. Crumpet
  • 20yd Sled push (45lb plate + CMUs)

Station 5

  • 20 CMU Thrusters
  • 50 Merkins

Station 6

  • 15 CMU Body Builders
  • 20 WWII

Station 7

  • 10 Elf on Shelf (each side)
  • 50 CMU LBC

MARY:
We arrived back with a two minutes left. We burned out with WWII, LBC, CMU Flutterkicks
COUNT-OFF & NAME-O-RAMA
16 Came out to rescue Christmas: Taco, Hammy, Warthunder, Double-tap, Drifter, Nair, Avocado, Pinnochio, Postpone, Scout, Scoutmaster, Espy, Smuggler, Swerve, Veep, Hellbender
CIRCLE OF TRUST/BOM:
The genealogy of Christ has been on my heart the past few weeks. Everyone’s got their fair share of embarrassing stories or forgettable moments in our families. But I think the genealogy of Christ provides a powerful story of the heart of God for his people. All throughout the old testament we see God redeeming his people to preserve a Holy lineage. Thus, the story of redemption is prevalent in the old testament and stories like Ruth remind us the gift of Christ is part of God’s omnipotent plan for redemption of all people.
MOLESKIN:
Pinnochio collected coats for Maryville Karm. Bombshelter donated a total of 36 coats! Awesome job HIMs.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Haulin Cube

THE SCENE: About 25 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 x Burpees
  • 15 x SSH IC
  • 5 x Burpees
  • 10 x Imperial Squat Walker IC

THA-THANG:
Do each of the 6 exercises, lunging in-between each station with your CMU. After completing all 6, run to the end of the troll bridge for 10 Body Builders. Rinse and Repeat.

  • 5 x Mr. Spectacular
  • 10 x Thrusters
  • 15 x CMU BBS
  • 20 x Spider Curls
  • 25 x Merkins
  • 30 x Calf Squats

MARY:

  • 20 x Hello Dolly IC
  • 20 x BBS OYO
  • 20 x CMU Flutter Kicks IC
  • 20 x BBS OYO

COUNT-OFF & NAME-O-RAMA
17 braved the cold! 1 glass cutter!
CIRCLE OF TRUST/BOM:
I wanted to thank everyone in F3 for leading as great examples of what men should be. I grew up without a father figure in the house, so becoming a father myself was something I thought I’d always go into blind and figure out along the way. Being apart of this group for a few years before fatherhood was extremely helpful to me, and I’m sure it’ll be helpful to many others in similar situations. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

That’s Not How Tennis Works

THE SCENE: Mid 40’s. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Windmills
  • Hillbillies
  • Arm circles
  • Negative Squats
  • Negative Merkins

THA-THANG:

11’s on Waxjob hill.

10 Squat Jump at the top

1 Burpee at the bottom

4 corner WODs on the tennis court. Complete 1 round at 1 corner and run all the way around past it to the next. Etc.

Corner 1:

  • 20 WEIGHTED GOOD MORNING
  • 20 GOBLET SQUAT
  • 30 SQUAT

Corner 2:

  • 20 LYING PULLOVERS
  • 20 CURLS
  • 30 BENT ROWS

Corner 3:

  • 20 MERKINS
  • 20 SKULL CRUSHERS
  • 30 BLOCK PRESS

Corner 4:

  • 20 WEIGHTED TUCK UPS
  • 20 TWISTING MTN CLIMBERS
  • 30 LBCs

MARY:
Back in the grinder:

Sprint -2 Burpees

Sprint – 2 Burpees

ATMs
COUNT-OFF & NAME-O-RAMA
11 dudes including FNG Scout Master.
CIRCLE OF TRUST/BOM:

I’ve missed you guys.

I’ve missed the fitness part. The copious cardio that I don’t get lifting.

Most of all I’ve missed the fellowship. The regular check-ins with my dudes.

I have a tendency to retreat in my cave and I realize it gets worse the less I’m around others.

Only 4 more weeks and I’ll be back out every Tuesday/Thursday. Not only will it be a good body break with different training but it’ll be good for my soul.

MOLESKIN:
I think a few of us got 3 rounds on the tennis court.
ANNOUNCEMENTS:

Thanksgiving at the Bomb Shelter

THE SCENE: Cool and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 15

-Air Squared x 20

-Aunt Sally came to Thanksgiving and demanded Merkins
THA-THANG:
One mile-ish Indian run with a frozen turkey, rugby pass the bird to the next man. 20 burpee penalty for dropping the Gobbler, Thanks HAMMY.

7’s (bodybuilders and 4ct flutter kicks) on ButterBilly hill, renamed Butterball Hill for today. It’s the best/worst hill at our AO.

MARY:
LBC’s and WW2’s to cash out
COUNT-OFF & NAME-O-RAMA
taco, postpone, hellbender, hammy, veep, smuggler, nair, moses, scout, pinnochio, espy
CIRCLE OF TRUST/BOM:
Strength is a mindset before its a muscle. Everything is a thought before an action. Our mental energy feeds our physical energy. Be sure to stoke your mental energy today
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dancing Dora

THE SCENE: It’s officially freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 29 Side Straddle Hops In Cadence
  • 29 Merkins
  • 29 Big Boy Sit Ups

THA-THANG:
Partner Dora with no rep counting. Partner runs and does a movement and comes back while other completes reps until relieved. Keep swapping back and forth until the song is done.

  • Side lunge – 3 pull-ups on the far end of the grinder and run back
  • Hold Iron Cross – Bear crawl across basketball court and run back
  • Good Mornings – Crab walk across basketball court and run back
  • Dips – Gorilla Shuffle across basketball court and run back
  • Rinse and Repeat

The special Dance Circle songs mixed in:

  • Believer by Imagine Dragons – Over head claps and burpee every time you hear “pain”
  • Jump by Van Halen – Mountain Climbers and tuck jump every time you hear “jump”

The songs the shuffle didn’t hit (you can thank Spottify for being nice to us)

  • Flower by Moby – Hold low plank on “down” move to high plank on “up” (but it always goes back down…)
  • Thunder Struck by AC/DC – Hold high plank and merkin every time you hear “thunder”

MARY:
Little baby crunches for 1 minute.
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:
It’s my Birthday! So I was reflecting back on life, and it’s odd the sorts of things that pop. I’ve drifted around a lot and seen a lot of places in this short decade that I’ve been out of high school. Boone NC, Ottawa Canada, Kampala Uganda, Grand Rapids MI, Johnson City, and now here in Alcoa. And a lot has happened. Married, three kids, started a career. But one thing that really stood out was in 2016. My son was born, and my younger brother died. My bother was someone I think of constantly as someone who persevered with joy and faith in the midst of great suffering even to the point of death. He had the most significant impact on me in all this time. So I just encourage you guys to reflect back and see what stands out from the last 10 years.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.