F3 Knoxville

Tag: School Zone

Teamwork Makes the Dreamwork

THE SCENE: About 75 with an occasional breeze, God’s fireworks in the distance, Heard there was a downed tree on the loop
F3 WELCOME & DISCLAIMER Done

WARM-O-RAMA:
20 SSH IC,  5 Cherry Pickers IC, 10 Tempo Squats IC, 15 Grady Corns IC (Last 2 may not be in that order), Mosey to the flagpole .
THA-THANG:
Alphabet Roulette, 1 PAX picks a letter do the exercise, do a lap every 4-5 letters.  If a PAX calls a duplicate letter, 3 burpees must be done.  No penalty burpees were issued, nice teamwork!  Below are the exercises in alphabetical order.

  • A. 10 Imperial Squat Walkers
  • B. 10 SSH, 4 count
  • C. 10 Merkins
  • D. 10 Smurf Jacks
  • E. 10 Monkey Humpers
  • F. 15 Baby Arm Circles
  • G. 10 Mountain Climbers, 1 count
  • H. 10 Burpees
  • I. 10 Toe Tap Planks, 2 count
  • J. 10 Jump Squats
  • K. 10 Lunges, both legs = 1 rep
  • L. 15 Big Boys
  • M. 20 High Knees, both knees = 1 rep
  • N. 10 Dips
  • O. 10 Hand Release Merkins
  • P. 10 Side Squats, both legs = 1 rep
  • Q. 20 SSH, 4 Count
  • R. 10 Shoulder Taps, both shoulders = 1 rep
  • S. 20 Imperial Walkers
  • T. 10 Flying Nuns, both legs = 1 rep
  • U. 10 Burpees
  • V. 20 Baby Arm Circles
  • W. 10 Lunges, both legs = 1 rep
  • X. 10 Derkins
  • Y. 20 High Knees, both knees = 1 rep
  • Z. 10 Hurpees
  • Total of 5 laps mixed into the rotation

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 HIMS, no FNGs
CIRCLE OF TRUST/BOM:
Teamwork makes the dreamwork.  Things can get confusing, rules may change, forces may try to draw you away from your beliefs.  Rely on each other to help stay the course and accomplish your goals.
MOLESKIN:

Thank you to Aladdin for waking me up this morning on one of the laps.  I may have lost 5 years of my life, but finished the beatdown with full situational awareness and was ready to face the day.

ANNOUNCEMENTS:
Work Day 8/6 at Cerebral Palsy Center 7am

OTB 2.0 Workout 7/30 at 7am, Q’d by Ribbed at The Equalizer

36 years young

THE SCENE: 70 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH

10 Tennessee rocking chairs

5 Cherry pickers
THA-THANG:
We mosey over to the flag pole after avoiding the stunk.

  • 11’s from the flag pole mosey strait over the field over to the corner of the tennis courts
  • box jumps and balls to walls merkins
  • Fellowship mosey(TM) over the bearmuda triangle and have three rounds
  • Bear crawl to all the corners
  • core first at each corner with LBC , V-ups, and gas pumpers
  • legs next round – squats – sumo squats – narrow squats
  • shoulders last round – should taps, merkins, and plank jacks
  • fellow ship mosey back to the AO with a jail break
  • handy.

MARY:
lot of mary was had
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:
John 15:5
MOLESKIN:
greatful for you men don’t forget to start everyday in Gods word.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Give HIM 11

THE SCENE: A beautiful and muggy summer morning
F3 Welcome and Disclaimer: The usual

WARM-O-RAMA:

  • 5 slow cherry pickers IC
  • 5 Abe Vigodas IC
  • 10 Imperial Walkers IC
  • 10 Merkins OYO
  • 1/2 lap on loop to smokehouse for some CMUs

THA-THANG:
1st and 10s

  • Goblet Squat at Start Line, Merkins each cone
  • Curls at Start Line, CDDs each cone
  • HIMs choice of what sets were left
  • It was humid

MARY:
15 V-Ups right as we came up on time
COUNT-OFF & NAME-O-RAMA
11 HIMs, Blindside had to take off to be the great other F(ather).
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.” Romans 12:12
MOLESKIN:
Prayers for Ribbed and Blindside’s families, those that are sick and those that are traveling.
ANNOUNCEMENTS:
Sign up on the Q-Calendar!  Cerebral Palsy Center work day on August 6th, 7am.  See Judge Judy’s message on the main channel in Slack for more details.  Need some F3 muscle, landscaping tools, and other opportunities.

So Miley & Lee run into a 5k…

SCENE: Is America the land of the brave? 100%. Also, that’s the humidity.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • Cherry Pickers IC | Abe Vigodas IC 

THA-THANG:

Mosey to the splash pad. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Enjoy some fine American music. Stations included:

  1. Bear Crawl up splash pad ramp
  2. Dips 
  3. Incline Merkins
  4. Step Ups 
  5. American Hammers 
  6. Squats 
  7. Imperial Walkers
  8. CDD 
  9. VUps

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai/upward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Parable of the Talents – Matt25:14-29

19 “After a long time their master returned from his trip and called them to give an account of how they had used his money. 20 The servant to whom he had entrusted the five bags of silver came forward with five more and said, ‘Master, you gave me five bags of silver to invest, and I have earned five more.’

21 “The master was full of praise. ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together![b]’

24 “Then the servant with the one bag of silver came and said, ‘Master, I knew you were a harsh man, harvesting crops you didn’t plant and gathering crops you didn’t cultivate. 25 I was afraid I would lose your money, so I hid it in the earth. Look, here is your money back.’

28 “Then he ordered, ‘Take the money from this servant, and give it to the one with the ten bags of silver. 29 To those who use well what they are given, even more will be given, and they will have an abundance. But from those who do nothing, even what little they have will be taken away.

If you were born in America, you were entrusted with freedoms & liberties from the moment you drew breath. What are you doing with it? Are you using those freedoms to bring about more freedom in our world, or are you squandering what you have been given?

Peter Cottontail

THE SCENE: Humid and calm
F3 WELCOME & DISCLAIMER: The usual
WARM-O-RAMA:
20 SSH 4 count IC, 10 baby arm circles front and back IC, lil’ bit of this and that, Michael Phelps, 10 tempo squats IC, 15 Grady Corns

THA-THANG:

Mosey to the Smokehouse for a CMU and off to the rock wall
15 minutes of Redrum
10 uphill murder bunnies
10 blockees at the pavillion
Rifle carry back to the rocks
Walk to basketball court with bicep curls
Sideline to Sideline Karaoke 8x (out =1, in = 1), plank until 6
15 overhead tricep extensions
Sideline to Sideline Hillbilly walkers 6x (out =1, in = 1), rest
15 Russian swings
Bear Crawl 2x out = 1/back = 1, rest
LBCs 20x
Alt Lunges 2x out = 1/back = 1
10 merkins

COUNT-OFF & NAME-O-RAMA:

12 HIMS, Welcome FNG “Clippy”

CIRCLE OF TRUST/BOM:

Just because your trash, doesn’t mean you aren’t capable of great things.  Remember, it’s garbage CAN, not garbage cannot

  • There’s always work to do to get better physically, emotionally, mentally, faithfully

MOLESKIN:

Coffeeteria!  Thanks Stripped and Ribbed!  Will need to break out music for my next Q so I make sure I talk louder for the PAX.  My bad fellas.

ANNOUNCEMENTS:

Convergence July 2

PRAYER REQUESTS:

Ribbed’s family and Blindside’s dissertation