F3 Knoxville

Tag: Simmons

Natty Ass Kickers

THE SCENE: Sally Sprinkles in the 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbies, 20 Chinooks IC (B), Cherry Pickers with Back Clap (not slap) IC, 10 (B) Alabama Ass kickers IC
THA-THANG:
We grabbed our coupons and mozied to the track (the long way) taking two stops along the way to do Bicep Curls w/CMU x 30, mozy…OH Press with CMU x 20, then to the track

Ass Kickers

  • 15 squat thrusters, set CMU down and do 15 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by running a lap around the track
  • 12 squat thrusters, set CMU down and do 12 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by side shuffle 200 yds on football field
  • 9 squat thrusters, set CMU down and do 9 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by Bernies 200 yds on football field
  • 6 squat thrusters, set CMU down and do 6 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by karaoke’s 200 yds on football field
  • 3 squat thrusters, set CMU down and do 3 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by sprint 200 yds on football field  (funny how most of them did not look like they were sprinting)
  • Early finishers performed OH Claps x 25 IC, Morrocan Night Clubs x 20 IC
  • Mozy back to AO with 2 stops along the way….5 CMU SQTS…mozy to Lifehouse….20 Upright Rows w/ CMU
  • Once arrived at AO, line up for some fun CMU Crab Walkers (quite challenging, and kicking the CMU proved catastrophic for Fast-n-Easy, as his crumbled into 5 pieces adding 20 more MM’s for the lad.  We all enjoyed watching the scene and then Lunged w/ CMU’s back to the AO

MARY:
Freddy Mercuries x 5 IC

My age caused me to forget to do the last 4 MM’s….

We all finished with an Ice Cold Natty Light to pound
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:
Insert the WORD here.
MOLESKIN:
Discussion about perseverance….use F3 as an example to achieving what you thought you couldn’t.  Push through the riff raff and get er dun
ANNOUNCEMENTS:
A-Rod back to Idaho

Tour de Brickyard

THE SCENE: comfortable with mod humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Burpees, 5 Good morning Abbey’s, Plank Jacks x 20, SSH x 25, Tempo SQTS x 10, Moroccan Night Clubs x 20
THA-THANG:

Mosey to Rock Pile

Pick a rock and then do 5 Burpees, 10 Mkns, 15 Front Press with a twist with rock (B) x 15, 25 OH Press with rock

  • Mosey to Massage Parlor and do 10 Squats (basically to get the pokeys caught up)
  • Mosey to the Banks and do 15 Carolina Dry Docks
  • Mosey to Life house lot and do 25 Triceps ext oH, 25 Upright Rows, 25 OH press all with coupon thenleave coupon under sign
  • Mosey to back lot–do 5 Burpees
  • Mosey to Track and perform 25 calk raises on the stairs
  • Run 2 laps around the track
  • at finish perform 20 OH claps
  • Mosey back to lifehouse to p/u coupon
  • Bernie to next stop (where we park)
  • 25 Lunges w/ coupon–>25 BBS w/ coupon–> 25 curls w/ coupon
  • mosey to rock pile to return it and do 5 8CT Manmakers
  • return to AO (Simmons & Oscar sprinted)

MARY:
Supermans x 10 IC, 10 Press Ups, 20 Gas Pumps IC, 15 Hello Dollies IC, 20 Flutters IC, 10 Grasshoppers IC, 20 Freddy Mercury IC, 1 Boat Canoe
COUNT-OFF & NAME-O-RAMA
7 awesome Dudes:  Simmons, Herbie, Oscar, Fast n Easy, Hamm, Tractor, Natty
CIRCLE OF TRUST/BOM:
Be somebody who makes everybody feel like somebody!
MOLESKIN:
Prayers for Fast n Easy (currently Slow n Steady) to mend from Rona, TRactor having to let someone go- give him courage & compassion, and the Powell Church congregation in the loss of GW, their former pastor
ANNOUNCEMENTS:
Please join to help Tuba’s wife on Saturday as she moves without Tuba, while on one of his 7 jobs.

Be a Light

THE SCENE: A cool dry 70……NOT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toy Soliders, Sprinklers, OHC, Little of this and that, Hammy stretch,

THA-THANG:
Mosey to FB Field

Double Quarter #er with Cheese

  • 25 Merkins then Bobby Hurleys
  • 50 squats then CDD
  • 75 MTN on the 4ct then ISW
  • 100 SSH then Air Presses
  • Planks and Flutters till 6 was up
  • Burpee Dans – increase Burpees until 50 yard line then decrease to the goal line
  • Flutters and Sucky Sit-ups

MARY:
We did 41 HBD MM, then Australian Snow Angels followed by some side crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be a Light – listen to the words of the song Be a Light by Thomas Rhett

All About the Benjamins

THE SCENE: Foggy, Humid and HOT
WARM-O-RAMA:  SSHx25, Cherry Pickers x 10, Windmills x 10, Tempo Squats x 10, OH Claps x 10, Seal Claps x 10 (All Ex’s IC)
THA-THANG:

Grab CMU or Ruck Sack and mosey to the trackSometimes

  • ALL About the Benjamins (w/CMU): 25 curls 4 girls, 25 Walking Lunges (WL’s), 25 squats, 25 WL’s, 25 OH Press, 25 WL’s, 25 Mtn Climbers 4ct., 25 WL’s
  • 1 lap run around track
  • Hit the Stairs for some 11’s:  Merkins on bottom, monkey Humpers on top.  Early finishers do tricep dips until all done
  • 1 Lap run around track
  • Goal line-  6 burpees–>bear crawl to 30 yd line, 5 BBS…rtn to goal line repeato–> 4 then 2 BRPs and all other the same.  Early finishers do rows and swings with CMU
  • Return to AO with CMU
  • MARY:

Freddy Mercury x25 IC, Flutters x 20 IC, GASPumps x 20IC, Tempo Merkins x 10, Hello Dollies x 20 IC, Supermans x 15, Bird Dogs x3 each side 10 count
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Attract what you expect, Reflect what you desire, become what you respect, mirror what you admire!
MOLESKIN:
Prayers for Hill Henry, Filter and his achilles, and some unspokens from Simmons.  Natty off to Detroit
ANNOUNCEMENTS:

I think I’m going to puke

THE SCENE: 70, steamy, balmy, rain, sweaty, pretty much an F3 kinda day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

MAR’s

t-plank MAR’s

merkins

tempo squats

THA-THANG:
Brickyard Bear crawl descending starting @ 11.  Some of us understood the instructions, others just did a lot of merkins

mosey to back field

WRR

bear crawl the football field, merkins, BBS, burpees the 10s Bernie back after each rotation

last rotation was straight bear crawl the length of the field

MARY:
Flutters, Dollys, Superman

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Find the hidden message in the lords guidance.   It is easy to become upset with the current situation, but the lord will provide opportunities for you to take, but you have to call to him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.