F3 Knoxville

Tag: Podium

Rolling Stones

THE SCENE: 72 and fairly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Outhouse Run
Cossack Squats x8 IC each leg
LBAC x20 each way IC
Outhouse Run – Bernie back
Inchworm-Superman x5 OYO
Outhouse Run – Carioca back
1 burpee, just for fun! Then mosey to the pee rocks.

THA-THANG:
Pick out a nice, round pee rock and head to the grass. 4 cones, each with an exercise.
First lap around the cones: bear crawl and roll your stone (alternate fwd/back)
-10 HR Pufnstuf (Hand Release Merkins)
-15 Catalina Wine Mixer (15 each arm)
-20 Carolina Dry Docks
-30 Pickle Pounders

Next lap: Alternate fwd/back crab walk, carrying pee rock on your stomach.
-10 Knee Up/Down (10 each knee: standing, go to one knee, both knees, other knee, back to standing)
-15 Squat Jumps
-20 Donkey Kicks
-30 Monkey Humpers

Weighted hip thrusts until six arrives

20 curls, 20 OHP, 20 Tri
Return the pee rocks to the pile.

Next is 7s. One burpee beside the pee rocks, up and over the guardrail for 6 Hand Release Derkins on the guardrail. Etc.

Mosey to the tennis court for some sprints – About 5x back and forth.

MARY:
Flutter kicks x15 IC, switch to Slutter Kicks without breaking cadence for 15 more.
Left-Right-Center LBCs x15 IC
Side Crunches x10 each side
Cash out with AMRAP merkins until time. (Well, it was a good thought anyway… only time for 1 or 2)

COUNT-OFF & NAME-O-RAMA
8 PAX came out for the Rolling Stones!
CIRCLE OF TRUST/BOM:
Sometimes you’re in the middle of a crap storm.  That’s us this week.  Nothing terrible or life-threatening, just a bunch of stuff piling on top of each other. I don’t have much today beyond an admonition to myself that may hopefully resonate with you.  Just keep trusting God with everything.  That means all of it, not “do what you can do and leave the rest to Him”.  He has it all, not just the stuff that you think is beyond you.
MOLESKIN:
Never did Hand Release Derkins before.  I believe I actually preferred the burpees…
ANNOUNCEMENTS:

Nothing Fancy

THE SCENE: Perfect weather 67 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x side straddle hops

10x cherry pickers

10x oyo merkins

Michael Phelps

A little of this and that

THA-THANG:

Burpeecides – Start at 1st cone do 5 burpees, go to 1st cone do 5 burpees then run back to 1st cone and proceed to 2nd cone and do 5 burpees back to first cone then to 3 cone and do 5 burpees.  Rinse and repeat until you get to the 6th cone for a total of 30 burpees.

Continue to the little hill by the docks (not sure the name of hill)   7’s-merkins and BBS (2 bear crawls 2 Bernie sanders 2 run up the hill)

Head to the stairs by the docks start at bottom of steps with 10 Carolina dry docks, then proceed to up the 1st set of steps  and do 20 prisoner squats and then all the way up to the restaurant  and do 30 shoulder taps.  Rinse and repeat

Head back to pee rock pile by the AO.

20-20-20 biceps triceps overhead press run to the end and do the following

20-20-20 hello Dolly’s, baby Crunches, American hammer Rinse and repeat.

Headed back by lunging and stretching out to the AO.

MARY:
Pusher led us in doing 10x flutter kicks then ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I took some statistics from https://www.dosomething.org/us/facts/11-facts-about-suicide and read this to the group

  1. Nearly 30,000 Americans commit suicide every year.
  2. In the U.S., suicide rates are highest during the spring.
  3. Suicide is the 3rd leading cause of death for 15 to 24-year-olds and 2nd for 24 to 35-year-olds.
  4. On average, 1 person commits suicide every 16.2 minutes.
  5. Each suicide intimately affects at least 6 other people.
  1. About 2/3 of people who complete suicide are depressed at the time of their deaths. Depression that is untreated, undiagnosed, or ineffectively treated is the number 1 cause of suicide.
  2. There is 1 suicide for every 25 attempted suicides.
  3. Males make up 79% of all suicides, while women are more prone to having suicidal thoughts.
  4. 1 in 65,000 children ages 10 to 14 commit suicide each year.
  5. There are 2 times as many deaths due to suicide than HIV/AIDS.
  6. Over 50% of all suicides are completed with a firearm.

It is also the 10th leading cause of Death in the United States.

MOLESKIN:
There are a lot of Men and women who struggle daily with Depression and suicidal thoughts.  Nobody should have to struggle with this alone.  If you are going thru this please contact me or any of the F3 Men.  My contact number is 865-567-6652.  Also, as men of F3 reach out to those who may be struggling or you  have not heard from a while.
ANNOUNCEMENTS:
Pray for Boulder’s Friend Jassone and that God will guide him to those who can help him.  Pray for Pusher’s Friends family who just recently lost a son to suicide.

Staying busy with Martha

THE SCENE: seventy two degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x twenty cherry pickers x five merkins x ten

THA-THANG:
Mosey to CMU pile stopping for twenty wall burpees on the way

at CMU pile do twenty curls presses and tris

mosey to the  sophomore  hill for three rounds of four laps of exercises

Round one, 20 reps of power cleans, toe touch planks, squat touches, and Merkens. On the second lap the reps are 15, and the third lap the reps are 10

Sprint on the straightaways an alternate bear crawls and Bernie Sanders on the uphill and downhill.

Do 20 more reps of curls presses tris

Return CMU  to the coupon pile. Mosey back to the AO

MARY:
Circle of pain with his leg lifts
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
We talked about taking the time, spending it with the people that you love and not worrying about other things. The example of Martha in the Bible where she was too concerned about cleaning and cooking and spending time with Jesus. There are many areas of our lives that we spend time on that we will certainly regret later.
MOLESKIN:
Welcome speedo from Tallahassee to knoxville for the next few weeks. Great job by everyone this morning. Not being at juco too often, I see marked improvement in the pax there
ANNOUNCEMENTS:
Prayers for Hillary and premature labor, Eric and his job search, vacation Bible school starting this week.

What a Difference a Year Makes

THE SCENE: Lovely.  No breeze, but not overly hot.  Probably high-60s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC (OK, we really did 9)
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC
THA-THANG:
Mosey to JUCOmanjaro
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to the Strip (little strip mall parking lot)
Quarter Pounder….with cheese please!  Today, it’s Cake and Ice Cream!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese  Ice Cream)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

Mosey back to AO Hey, we got done a little early! Once more up JUCOmanjaro to collect the cones.  At the top, you guessed it.  Monkey Humpers ’til 6 arrives.

Now mosey back to the AO

MARY:
Slutter kicks x15, Hello Dollys x15, Side Crunches x10 each side.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Nothing profound today, just a “Thank You” to those here today and by extension to all my brothers in F3. This workout was a copy of the first one I attended at the Dog Pound a year ago today (thanks, Ratchet!). At that time, I believe I skipped about half the loops and didn’t even make it to the Big Boys on the tennis court. Since then, I’ve had an amazing experience of all three F’s over this past year.
MOLESKIN:

ANNOUNCEMENTS:

KISS Part II

THE SCENE: 58 degrees
F3 WELCOME & DISCLAIMER: 💯
WARM-O-RAMA:
21 SSH IC

Michael Phelps OYO

10 Merkins IC

Michael Phelps OYO

THA-THANG:
5 Stations (10-20-30-40-50-40-30-20-10=Rep Cycle)

  • LBCs
  • Squat Jumps
  • Merkins
  • Fence Jumps
  • Run to “pee rocks” and complete 10 Curls, 10 Overheads, and 10 Rows

MARY:
Hello Dolly’s with a Sprint to the finish.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme again for today was to “Keep it Simple”. The workout wasn’t super complex but it was simple and effective and simple does mean something is easy. Keep things simple at work, at home, with friends. How? By loving, forgiving easily, and being easy to forgive.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.