F3 Knoxville

Tag: Pusher

Hey Buddy at the Equalizer

THE SCENE: Not hot , not cold , but the air was a bit stagnant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 ic

run a lap stopping at the corners for ascending burpuess 1-5  and stopping once for some crowd pleasers at the road. Aka monkey Humperdinck 10 ic
THA-THANG:
Hey Buddy !!

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

    mosey to the field

  • 4- 50-75% good form 100 yard sprints

MARY:
Star gazers x 10 ic

flutters x20 ic

30 gas pumps OYO
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
You therefore must be perfect , as your Heavenly Father is perfect
MOLESKIN:
The Bible verse above popped up as my nightly verse. I read it and immediately thought …how can I be perfect like god ? Impossible !! It’s a common verse but took me by surprise. I opened the verse to read the rest of the chapter. Love your enemies and pray for those that prosecute you. This world is full of hate and we need to turn that around for the good. What a better way to do it , than with F3 and the positive impact it has had in Knoxville.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The No Q Q There will be burpees

THE SCENE: Not so humid, almost cool
F3 WELCOME & DISCLAIMER: First, some discussion.  Nobody signed up to Q. Charmin takes the Q 
WARM-O-RAMA:
SSH (4ct) x 50; 5 burpees OYO; Cherry Pickers x 6; one lap around the AO parking lot; little of this here and that there.
THA-THANG:

  • Mosey to the bottom of the dragon
  • Route 66 up the dragon – burpees
  • back down to the bottom and 25s (merkins and LBCs x4) till the 6 arrives
  • Route 66 up the dragon again – jump squats
  • back down to the bottom and 25s of Carolina Dry Docks and Flutters (4ct)
  • Mosey to Circus Maximus
  • 5 burpees into a sprint to the other end.  Then 10 squats and slow mosey back.  Repeat
  • Mosey to Baby Cardiac.  Bernie up with 3 burpees at the top, back down with 10 Merkins at the bottom
  • Back to the AO

MARY:
One round of Howling Monkeys, one round of Merkin Ring of Fire, with everybody holding at 6 inches every other set of 5 Merkins, one round of Jump Squat Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Because I had not planned to Q, I didn’t really have anything inspiring lined up.  The word is:  We need more guys to step up and Q.  Who can commit to once a month?  We’ll provide plenty of help and will co-Q with you.  It’s not that hard.
MOLESKIN:
Carney says go see “The Game Changer” movie.
ANNOUNCEMENTS:

How do you spell B*E*A*T*D*O*W*N?

THE SCENE: Cool, low humidity, most beautiful sunrise in Knoxville
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25-4ct. SSH, Cherry pickers, Moroccan nightclubs, Baby arm circles forward and back.

THA-THANG:
Mosey to trail

B: Burpees – Route 66 style

E: Everest on Everest up to stump (see Exicon for description of exercises), run up rest of Everest to road.

Mosey to Pier behind KUB substation

A: ATM – 1 round

T: Tammy Wynette

D: Dying cockroach (2 sets, 10-4 ct.)

O: Obama (8 rounds for 8 years)

Mosey to main lawn.

W: Wilt Chamberlain

Mosey to parking by restrooms

N: Newtons Cradle (10 – 4 ct., 3 rounds)

Run up small hill to AO

MARY:
Crawdad led box cutters, Gus led shoulder blasters until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that God is greater than our fears, insecurities, and what we understand.  Too often we put Him in a box that we comprehend, but He is so much more.  The relationship is similar to what we have with children where they have a very limited and sometimes skewed perspective of the world.  That is how we are to God.

MOLESKIN:
Isaiah 55:8-9

ANNOUNCEMENTS:
None

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer

Beyond Hot with J-Lo VQ

THE SCENE: Heat Index above 100, miserable Humidity and Partly Cloudy (Until we got onto the grass for set 1)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 x each:

⁃ Side straddle hop

⁃ Cherry pickers

⁃ Knee Hug

⁃ Arm circles

THA-THANG:
Mosey to Open Grass area:

EXERCISE “DIRTY 30”

⁃ 30 – Squads

⁃ 30 – Sit-ups

⁃ 30 – Flutter kicks

⁃ 30 – Mountain Climbers

⁃ 30 – Push-ups

Mosey to Edge of Baseball fields

  • 1.25 minutes American Hammer

Mosey to jogging path at bottom of Cardiac Hill

  • 1.5 Minutes of Lunges

Mosey to Base of Cardiac Hill

  • 1.5 Minutes of Bobby Hurleys

Mosey to near top of Hill

  • 1.5 Minutes of Merkins

Mosey to Path by Mini-Cardiac

  • Regular Plank – 1 minute
  • Right Arm Up Plank – 1 minute
  • Left Arm up Plank – 1 minute
  • Right Arm + Right Leg Up – 30 Seconds

Mosey To bottom of hill – Bernie to AO spot

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Our purpose in life is the very meaning of our way of existence and without knowing this we often suffer, ignorant of our own significance. We fall prey to the illusion that our lives don’t matter and we have no connection or impact in the world around us.

ISAIAH 46: 10-11:

10 I make known the end from the beginning, from ancient times, what is to come. I say, “My purpose will stand, and I will do all that I please.” 11 From the east I summon a bird of prey; from a far-off land , a man to fulfill my purpose. What I have said, that I will bring about; what I have planned, that I will do.

MOLESKIN:
Pray for @Hooker’s Grandmother and for @Flashback’s Grandmother
ANNOUNCEMENTS: