School Zone – Page 9 – F3 Knoxville

Give HIM 11

July 8, 2022 bookman

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…

July 4, 2022 Stripped

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:

Bear Crawl up splash pad ramp
Dips
Incline Merkins
Step Ups
American Hammers
Squats
Imperial Walkers
CDD
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

July 1, 2022 bookman

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

The Equalizer 1K

June 22, 2022 Blindside

THE SCENE: Not too muggy… yet.
F3 WELCOME & DISCLAIMER: Done somewhat poorly
WARM-O-RAMA:
LBAC IC x10 each way; Tempo Squats IC x10; Cherry Pickers IC x3
THA-THANG:
Mosey to the Brickhouse to grab CMUs from their cozy homes. Choir Boy demanded he not get a painted one. Whatevs.

Carry CMUs to 1st station on the track to be used for later. Mosey to FlagPole

3 Stations are marked along the track with 3 exercises written in chalk at each station. Choir Boy tried to wash the chalk away during his warmup lap, but he failed in his efforts.

Starting from the flagpole do 25 SSH at the beginning and each time you return to the flagpole

Station 1 (w/ CMUs): Arms
- Curls
- OH Press
- Rows
Station 2: Core (not “Abs” as originally stated thanks to School Zone’s observation that Mountain Climbers work more than abs, *eye-roll emoji*
- American Hammers
- Mountain Climbers
- BBS
Station 3: Lower Body (Not “Legs” as originally stated … see above)
- Iron Mikes
- Squats
- Imperial Walkers

First lap = 40 reps each

Second lap = 30 reps each

Third lap = 20 reps each

Fourth lap = 10 reps each

Fifth lap = 5 reps (It should be noted that Mouthwash and Choir Boy were the only ones to complete the 5th lap and Snitch got to the first station of the 5th lap… Extra Credit will not be counted towards your final grades you nerds)

Return CMUs to their homes and Fellowship Mosey (TM) back to the AO

Final rep Count
MARY:
PAX ab roulette:

Ribbed: 10 Gas Pumpers IC (School Zone went overboard and showed us his technique from the night before)

School Zone: 15 LBCs IC as time expired
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
Do hard things. Don’t do easy things now and put off the hard things. Make the commitment and accomplish great things.
ANNOUNCEMENTS:
Convergence next Saturday at JUCO. Check Slack for times and to sign up so Judge Judy has accurate numbers for coffee and breakfast.

Take 2 on this workout worked

June 17, 2022 Tank

THE SCENE: Hot, but better than earlier in the week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up? I think we were warm enough but still did a few things to get the muscles ready
THA-THANG:
Start at 1st cone. Do 1 of the first exercise. Run to cone 2 do qty of 2, run back to cone 1 and then to cone 3 where you do qty of 3, run back to cone 1 and then to cone 4 etc etc etc. 8 cones total. Exercises are

Shoulder tap Merkins 2ct
Russian rockettes 2 ct
Toe touch merkins 2ct
Side lunges 2ct
Inch worms w/Merkin
toe touch crunches 2ct
diamond Merkins
marge Simpsons

MARY:

crunches in bunches

COUNT-OFF & NAME-O-RAMA

13 pax

CIRCLE OF TRUST/BOM:
Your actions can make a big impact. Be a Christ follower and live like one.
MOLESKIN:

we didn’t have an FNG today, so we “met” Tweet-E again. Love that guy! His story is an amazing one of Gods love for him.

ANNOUNCEMENTS:
Convergence at Juco