School Zone – Page 8 – F3 Knoxville

Highest of the Highs

August 15, 2022 Blindside

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle…

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines

2 Rounds of:

50 Merkins
100 BBS
150 Squats

2 Rounds of:

50 Shoulder Taps
100 Tow Taps
150 Mountain Climbers

Mosey to Rock Pile:

3 Rounds of:

21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
10 Box Jumps → at Stonehenge
5 pull-ups → at Bathhouse

2 Rounds of:

7 OHPress, 7 Tris, 7 Row → at Rockpile
Run up Bathhouse Ramp
10 Imperial Squat Walkers → at Bathhouse

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15)

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them.

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

No Tanks at the Gun Show

August 8, 2022 Stripped

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

Pull-ups and merkins at the bathhouse
Jack Webbs and merkins at the splash pad
7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
21s, Rows, Overhead Presses at the rockpile
Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.

It’s a (Random) Celebration

August 3, 2022 bookman

THE SCENE: Muggy, but great stargazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Grady Corns, SSH, Windmills All IC
THA-THANG:

Mosey to flagpole, avoid the skunk
70 Squats (5 rounds of 14)
Mosey to Stonehenge
70 Merkins (5 rounds of 14)
Mosey to Big Basketball Court
70 LBCs (5 rounds of 14)
Mosey to Tennis Courts
5 bear crawls from 1 tennis court sideline to the other
Mosey to rock pile
4 rounds of:
- 12 bicep curls, 12, overhead press, 12 rows
Mosey to shovelflag
V-Ups
10 burpees

MARY:
Stretching
COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs
CIRCLE OF TRUST/BOM:
“So whether you eat or drink or whatever you do, do it all for the glory of God. Do not cause anyone to stumble, whether Jews, Greeks or the church of God– even as I try to please everyone in every way. For I am not seeking my own good but the good of many, so that they may be saved.” 1st Corinthians 10:31

MOLESKIN:

ANNOUNCEMENTS:
August 6th 7am workday at Cerebral Palsy Center

Teamwork Makes the Dreamwork

July 20, 2022 bookman

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

July 18, 2022 Ribbed

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.