Pool Boy – Page 59 – F3 Knoxville

9-11 Memorial Workout

September 12, 2019 Mandolin

THE SCENE: Clear and comfortable

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 count Moroccan NIght Club x 10, 5 Burpees Cherry Pickers x 10, 4 Burpees, Little Baby Arm Circles-Front x10, Little Baby Arm Circles-reverse x10, 3 Burpees, Tempo Squats x10, 2 Burpees – Mosey

THA-THANG:

Mosey to Mt. Jucomajaro. Proceeded to attempt 4 ascents to the top, 1 ascent is equal to approximately 25-30 flights of stairs. The goal was to attain 110 flights, equal to 1 of the World Trade Center Towers. some PAX added burpees , etc. at the top of each lap to add to their challenge. a few completed 4 laps. most got a solid 3 to 3-1/2 in.

MARY:
Group finishing their last lap at base of Mt. Juco held an Al Gore until most arrived, Flutter Kicks x20, Freddie Mercury x20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared Matthew 5:38:39 in light of the days significance. See the link to the youtube video I mentioned.https://youtu.be/VV6BtdNaI8E

Matthew 5:38-48 English Standard Version (ESV)

Retaliation

³⁸“You have heard that it was said, ‘An eye for an eye and a tooth for a tooth.’ ³⁹But I say to you, Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also. ⁴⁰And if anyone would sue you and take your tunic,^[a] let him have your cloak as well. ⁴¹And if anyone forces you to go one mile, go with him two miles. ⁴²Give to the one who begs from you, and do not refuse the one who would borrow from you

MOLESKIN:
Prayer Requests for Mermaids moms surgery and Trolleys family member with a Thyroid issue. (Apologies Trolley, I forgot the person you mentioned name)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

IPCwk2 – Dog Pound

September 10, 2019 La-Z-Boy

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees OYO x 10
THA-THANG:

Hey watch dis’ ^^^^^^
Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves.

No man left behind, no man left the same.

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!

Full Body Burn

September 9, 2019 Nutmeg

THE SCENE: Beautiful calm morning. Watch out for Ants
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Partner Leg Swings

THA-THANG:
Reverse Indian Runs to CMU pile: Squats, Merkins, Burpees

4 Corners (75% mosey on the long stretch, recovery mosey on the short stretch). Drop last Corner each round until only 1st Corner remains:

1st corner w/ CMU’s
- 25 Squats
- 25 OH Press
2nd corner(4 count)
- 25 Freddie Mercuries
- 25 Flutter Kicks
3rd Corner
- 25 Merkins
- 25 Plank-Ups
4th Corner
- Superman Hold – 30 Seconds
- 50 Feet Crossovers (single count)

Upper Body Burn

25 Curls
Jog to other end
5 Burpees
Jog back to start
25 Tricep Extensions
Jog to other End
5 Burpees
Jog back to start
15 Curls
Jog to other End
5 Burpees
Jog back to start
15 Tricep Extensions
Jog to other end
5 Burpees
Jog back to start
Calf Raises

MARY:
No Time for Mary!
COUNT-OFF & NAME-O-RAMA
25 Hims
CIRCLE OF TRUST/BOM:
A strong-hearted man mean having the power and freedom to be the man you want to be, no matter the circumstance and also knowing the only real and true thing about us is what God says about us

Faith is never static… If it is not increasing, it is decreasing. Just like we exercise our bodies, we need to exercise our faith each day.
MOLESKIN:
Prayer Requests: Pool Boy – Finances/Family, Judge Judy – wife’s anxiety, Mr Rogers, Jim Johnson

ANNOUNCEMENTS:
N/A

JUCO Iron PAX Week 1

September 6, 2019 Mermaid

THE SCENE:

66 degrees in the gloom, JUCO met at HVA to use the Turf on the Football Field.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We did not warm up. In the interest of time the Killa B’s workout was the focus.
THA-THANG:

Start at the goal line. Broad jump (Bunny Hop) 10 yards to the 10 yard line then, 10 burpees, 10 Bonnie Blairs, 10 big boy sit ups. Repeat 3x every 10 yards. Then bear crawl 30 yards back to start (Goal Line). That’s 1 round.

Do 5 rounds for time.

MARY:
No Mary, no time. As guys finished they jumped back into the workout to encourage those still in progress.
COUNT-OFF & NAME-O-RAMA
24 total. 2 FNG’s Butter Knife & Stage Dive, plus a visitor named Smokey from Jacksonville.
CIRCLE OF TRUST/BOM:
Being desperate and alone. A story about being desperate and alone at a point in my life, and relying on God for help when no one else was there.
MOLESKIN:
4 prayer requests. Emily and her postpartum, The Alexander family dealing with Cancer and loss, Guardrail’s son and his asthma, and Mr. Rodgers and the recent loss of his son.
ANNOUNCEMENTS:
Back to JUCO on Monday. The Saturday JUCO bomb will take place at the Bomb Shelter. Mr. Rodgers is on Q, and we will be there to support him.

Lounging on sophomore hill.

September 4, 2019 Finger Food

THE SCENE: Perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, side straddle hop, merkins, about 15 burpees

THA-THANG:
Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear, 10 burpees low, 5 burpees high figure 8 pattern

MARY:
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:
2 Timothy 1:7
MOLESKIN:
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.