F3 Knoxville

Tag: Smoky

Sharknado!

11 of Dogpounds Finest made the best decision they would make today and laced them up for classic Mothership workout. “Sharknado”!!

WARM-O-RAMA:
Mosey to the upper parking lot with Stoli skips, side steps. Once at the parking lot did 10 x Imperial Squat Walkers, 10 Windmills, 10- Little baby arm circles.
THA-THANG:

Sharknado

Complete a set of exercises and run a lap approx 200 meters around planters in upper parking lot

Repeato until time is called

15 Burpees

20 Diamond Merkins

20 WWII situps

20 Merkins

20 Carolina Dry Docks

MARY:
Mosey and Jail break back to Flag. Circle up. 2 x Flutter kick as time expired.

CIRCLE OF TRUST/BOM:
“worry weighs a person down; an encouraging word cheers a person up.” Proverbs 12:25

MOLESKIN:
Pray for Ribbes wife, Mr Earl, and Ethel.

ANNOUNCEMENTS:
Swan Cabin coming up next month. Spet 16 and 17. Reach out to Waxjob if your interested in going.

Hands-Free Wednesday

THE SCENE: Should’ve worn bell bottoms, ‘cause we were in the 60s

F3 WELCOME & DISCLAIMER

Gently encouraged men to consider a yearly physical.

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC l
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — Iron Mikes
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Flutter Kicks 4Ct
  • 8 — Squats
  • 7— 4-Count Imperial Walkers
  • 6 — 4-Count Pickle Pointers
  • 5 — Box Cutters
  • 4 — Step-Ups (each leg)
  • 3 — American Hammers 4Ct
  • 2 — Squat Jumps
  • 1 — BBS

STRETCHES (Or “confessions of an uncaged starfish”—performed at the request of an anonymous PAX named after a prophylactic):

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Jesus

don’t waist time

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
N/A – Didn’t waist time
THA-THANG:
Mosey to the parking lot next to the tennis court and circle up

  • 10 4x
    • tempo squats
    • merkins
    • v ups
  • Mosey to the Top Hat and circle up
    • repeat
  • Mosey to Stone hedge
    • Repeat
  • Mosey to flag pole
    • Repeat
  • Mosey to the Tennis courts strait across the field.
    • Suicides
    • 10 count
    • bernie sanders there and back
    • 10 count LBS
  • Repeat the cycle and locations but new exercise.
    • 10x LBC
    • 10x squats
    • 10x should taps
  • Mosey to circle court
    • Repeat
  • Mosey to Top Hat
    • Repeat
  • Mosey to Stone Hedge
    • Repeat
  • Mosey back to flag
    • Repeat
  • Mosey across the field to tennis court
    • suicides’
    • berries sanders there and back.
    • monkey humpers 10x.

MARY:
some of this that, Hello Dollies, spider man pushups-Tweet-ee was mentioned.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ask everyone to forgive me for wasting their time.

Page 70 of Freed to lead reminded me that “There is no stretching in an F3 Workout….when the clock strikes go, the Q moves out, even if there are still cars coming into the lot….We do this (start on time) because we are men and leaders, and, for us, time is important.”

Let’s not waist time.

Speaking about the first F of F3 part 1

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

If It Weren’t For the Humidity, It Might Just Be Pleasant

THE SCENE: Quote from the Gloom… “If it weren’t for the humidity, it might just be pleasant.”

F3 WELCOME & DISCLAIMER Done ok-ish

WARM-O-RAMA:

25 SSH IC | 10 Grady Corns IC | 5 Cherry Pickers IC

THA-THANG:

Mosey to Bottom of Dwayne’s Mountain. Partner up, one partner completes an exercise, and the other runs up the hill and does 1 Burpee at Dwayne. Repeat for all listed exercises. 

  • Merkins
  • BBS 
  • Imperial Squat Walkers
  • Carolina Dry Docks 
  • Flutter Kicks 
  • Jump Squats
  • Mountain Climbers
  • Freddie Mercury
  • Monkey Humpers 
  • Jingle Balls

Fellowship Mosey™ to the BathHouse and AMRAP 10 Incline Merkins, 10 Box Jumps, 10 Decline Merkins for 5 mins until time is called

MARY:

There just wasn’t enough time 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

Being a “Good Man” is something you do, not something you are.

ANNOUNCEMENTS:

IPC will be done on Mondays at the Equalizer during that horrific time

 

The VERN!!

THE SCENE:  10 of Dogpounds finest laced them up to see what the Q would bring from the mothership..
F3 WELCOME & DISCLAIMER 

  • I am not  professional
  • First Q in Five Years
  • You have been warned…

WARM-O-RAMA:
Slow mosey to the upperparking lot.. 5 burpees halfway

Circle up:

Imperial Squat Walker x10

Merkin x 20

Windmill x 10

Line up for Serpintine

Mosey with hill work…then to rabbit hole with a backward bear climb up stairs .. mosey to the top and plank work while waiting for the six… mosey to the Pavillion

THA-THANG:
Introducing… “The VERN”

  • 25 x dips
  • 25 x LBC
  • run to pull up bars
  • 10 x pull ups
  • 25 x merkins
  • run back to Pavillion
  • Repeato x 5

Jailbreak back to parking lot
MARY:
@ribbed led while Q was throwing up.

CIRCLE OF TRUST/BOM:
Pray for our health so we can continue to be the whetstone to help sharpen other men and give the gift of F3. Pray for Ribbed’s wife and give strength to Brad who will be battling prostate cancer
MOLESKIN:
Thank you for allowing me to lead you fine men in the gloom. This was my first Q in over 5 years, so appreciate you bearing with me as I knocked some rust off. I felt it was appropriate to start my first Q back with the VERN as this was my last Q before I left charlotte back in 2017. Definitely a full-circle moment for me.  @ski-dog @jagged-pill @mayberry killed this workout and were the only ones to finish the 5 full rounds #strong.   Q felt frisky, underestimated the distance back to the shovel flag, and called for a looooong Jailbreak. Appreciate @ribbed for handling Mary as Q was dry-heaving.

Thank you for lacing them up and coming out today. Make it a great day!

 

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center