F3 Knoxville

Tag: Simmons

21s and Walkin Like Egyptians

  1. THE SCENE: Balmy cold with snow flurrie.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    25x 4ct ssh, 15x lbac frontward and backwards, one minute freestretch
    THA-THANG
  • 21s oh press and curls with rock decrease, increase with oh squat
  • Walk like Egyptian 400m (indian run doing lunges)
  • 100x, 75x, 50x, 25x squats each with two times around stadium steps
  • 21s decrease merkins, increase bbs

MARY:
Partial walk like Egyptian

COUNT-OFF & NAME-O-RAMA
10 HIMS, Arod is in included, Not in tags
CIRCLE OF TRUST/BOM:
Shamgar slew 600 Philistines with an ox goad. He did not the outcome because did not know focus on tomorrow or yesterday, the strength he used what the Lord provided at present moment. Live in day tight compartments because the Lord wants you to focus on Him today, and he will use your past and takes care of your future.

Recycled 40(5) Minutes of Hell

THE SCENE: Heavy fog and mid 20s with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops X 20 IC
Windmills X 9 IC
2 Burpees
9 CherryPickers
4 Burpees
Little bit of this & that
6 burpees
Took the long winding way around the parking lot to mosey to the far end at the start of the greenway.

THA-THANG:

Partner up
P1 backpedals to the school electronic sign, Bobby Hurley, and job back
P2 starts exercise
Switch as partner returns

  • Burpees X 150
  • Squats X 300
  • Big Boy Situps X 150
  • Manly Arm Rotations X 300
  • Merkins X 150
  • Imperial Walkers X 300

Mosey back to AO
MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 17:27-28.  With so much noise and people talking and yelling at each other, reminder to stay calm and just be more quiet.  Better to stay quiet and seem smart than open our mouth and be a fool.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tuesday with Leftovers

THE SCENE: 32 degrees and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers x 20 IC

Manly Arm Rotations x 10 ED EA

Mr. Spectacular x 10 IC

Seal Clap x 20 IC

OHC x 20 IC
THA-THANG:

Stink Bombs: Center cone with five cones in circle around. Partner up and perform number of reps for exercise (combined number). While Partner 1 does reps Partner 2 goes to center cone to perform one of three exercises. Each time P1 or P2 comes to center perform next exercise.

  • Center Exercises: 10 Mr. Spectacular, 20 lunges (10 EL), 30 SSH
  • Cone 1: 100 Burp
  • Cone 2: 200 OHC
  • Cone 3: 300 Merkin
  • Cone 4: 400 BBS
  • Cone 5: 500 Squat

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bible says “Do not be afraid” 365 times. So don’t be skeered and keep moving forward.
MOLESKIN:

ANNOUNCEMENTS:

Naturday to 5K Part Deux

THE SCENE: 49 degrees and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat Reach Jumpers x 20, Seal Claps–>OH Claps–>Morroccan NC’s–>Baby Arm Circles (B) with no rest 20 x IC each, Cherry Pickers, Windmills and 5 Man Makers OYO
THA-THANG:
A lot of complaining that was ignored as this is a running Q….5 K course and every 1/4 mile we do an exercise and move up by 25:

  • at .00 mile 25 MKNS
  • .25 mile 50 Bonnie Blairs
  • .50 mi 75 Apollo Ono’s
  • .75 mi 100 calf raises
  • 1.00 mile 125 plank jacks
  • 1.25 mi 150 SSH’s
  • 1.5 mi 175 Freddy Mercuries
  • 1.75 mi 200 LBC’s
  • 2.00 mi 225 Imperial Walkers
  • 2.25 mi 250 Squats
  • 2.5 mi 28 Mtn Climbers
  • 2.75 mi 30 I forgot
  • 3.00 mi 31 OH Claps

MARY:
no time for that
COUNT-OFF & NAME-O-RAMA
Natty, Biohazard, Simmons, Oscar, Fast n Easy, Fob, Tuba
CIRCLE OF TRUST/BOM:
Let’s make 2021 way better than 2020, gather the men so we can continue sharpening
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sugar Cookie Shakedown

  • THE SCENE: Full moon 28 degrees
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH x 30 IC
  • 5 Burpees OYO
  • 5 Reglar push-ups
  • 5 Diamond push-ups
  • 5 close push-ups
  • 5 wide push-ups
  • 5 HR push-ups
  • 5 Burpees OYO

THA-THANG:

5 Rounds:

  • 30 Burpees
  • 30 yard lunge
  • 30 push-ups
  • 30 squat

2 Rounds:

  • 50 Jumping Lunges (25 EL), lap around track, 25 yard lunge

MARY:
Cap’n Thor

20 Flutters (4 ct)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You will never glory in God till first of all God has killed your glorying in yourself. Charles Spurgeon

Glory follows afflictions, not as day follows night but as spring follows winter; for the winter prepares the earth for spring. So do afflictions sanctified prepare the soul for glory. R. Sibbes
MOLESKIN:
The Q calendar is open for 2021. The opportunity to lead is available for another 12 months!
ANNOUNCEMENTS: