F3 Knoxville

Tag: Snitch

Fooled Again

THE SCENE: Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Rockettes, Grady Corns
THA-THANG:

Bermuda Triangle

  • 20 BBS, bear crawl up, 20 VUps, crawl bear down, 20 imperial walkers, mosey back to the start
  • Two more rounds, halving the reps each time
  • 20 Squats, lunge up, 20 GA cheerleaders (in School Zone’s honor), lunge down, 20 burpees (a real crowd pleaser)
  • A round of 10
  • Mosey to splash pad for elevens: 10 step-ups or box jumps at the pad, 1 pull-up at the bathhouse, etc.
  • Fellowship Mosey™️ to the AO

MARY:
Cherry pickers
COUNT-OFF & NAME-O-RAMA
13 HIMs. Great crew. Great morning.
CIRCLE OF TRUST/BOM:

Thankfulness.

MOLESKIN:
Normally our fellow park goers appear more interested in misdemeanor possession than grand larceny, but many PAX returned to find their keys missing. We will not comment further as the investigation is ongoing.
ANNOUNCEMENTS:
April 15 — Show up for a great day to celebrate The Equalizer ⚖️  and the passing of the flag to Ribbed, a true HIM.

Thinking what is right

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mossy to the bathhouse and back to the AO

 

THA-THANG:
Tabata workout -ish like.

10 second rest and 50 seconds on

  • bulgarian split squats
  • merkins
  • shoulder taps
  • v-ups
  • BBS
  • jump squats
  • flutter kicks
  • step ups
  • 4 sets

MARY:
7’s 6 step ups and one pull up at the bath house and repeat

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Phillipians 4:8-9 – remember 

MOLESKIN:

ANNOUNCEMENTS:
Handing the flag over on Good Friday, be there!

Monday @ The Equalizer: 3-21-22

THE SCENE: Chilly but not freezing
F3 WELCOME & DISCLAIMER: indeed
WARM-O-RAMA:
Feet apart – stretch to the middle, then right, then left.  Grady Corn IC x 5.  Imperial Walker IC x 5.  Tempo Merkin IC x 5.  Down Dog 20 count.  Neck Rolls x 5 each way.  Tempo Squat IC x 5.  Mosey to the Smokehouse, grab a CMU, and position yourself on the baseline of the bball court.
THA-THANG:
Ab Circuit – 30 seconds of work; 15 seconds of rest; 4 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury (slow Fred –> foot goes all the way back to the ground between reps for full range of motion through the hip flexor and lower abs)

4 – Dead Bug a.k.a “X-Factors”

CMU Circuit – 20 seconds of work; 10 seconds of rest; 6 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Curls

2 – Goblet Squat

3 – Overhead Press

4 – Split Squat 3/3 (weighted with back foot on the ground, or un-weighted ‘Bulgarian’ with rear foot on a CMU standing vertical)

5 – Hip to Halo (CMU goes from one hip, across the chest to the opposite shoulder, around the head, and down to the other hip.  Next rep is in reverse of that)

6 – ‘Kettlebell’ swings

MARY:

Held plank for a short time
COUNT-OFF & NAME-O-RAMA
11 present and accounted for
CIRCLE OF TRUST/BOM:
Don’t take for granted that Christ has called you to follow him.  Think of how powerful of a moment it must have been when Matthew sat down to recount the time that Christ called him, and stood up for him against the haters (Pharisees).
MOLESKIN:
Matthew 9:9-13 and Hosea 6:6
ANNOUNCEMENTS:
The Equalizer shovel-flag will be handed off on [Good] Friday April 15th.  Brother Ribbed will be taking over as AOQ, so you’ll want to be there!

Who Left Their Balls Out in the Rain

THE SCENE: Moist. Dark. Cool. Like a cave.

F3 WELCOME & DISCLAIMER (Heavy emphasis on the disclaimer.)

WARM-O-RAMA:

  • SSH IC | Grady Corns | BACs
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – three rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
    • Hold squat for six
  • Splash Pad -> Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 Imperial Walkers
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Elevens
    • Burpees on one end of tennis court
    • V-Ups on the other

MARY:

  • For mary, we all named our favorite orthopedic doctors.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Self-pity chisels into stone what discouragement whispers. –Carey Nieuwhof

ANNOUNCEMENTS: Rest, Convergence, Ice, Brolympics, Compression, Podcasts, Elevate

PRAYER

Just Another Merkin Monday…

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10 

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base 
    • 15 Merkins 
    • CDD at Home 
  • Second Base 
    • 15 Diamond Merkins 
    • Dips at Home 
  • Third Base 
    • 15 Wide Merkins 
    • Incline Merkins at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • Pick up the SIX 

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut” 

  • 25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 10 Pullups → Mosey back to RockPile
  • 20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 8 Pullups → Mosey back to RockPile
  • 15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 6 Pullups → Mosey back to RockPile
  • 10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 4 Pullups → Mosey back to RockPile
  • 5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 2 Pullups → Mosey back to RockPile

 

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs 

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it. 

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward. 

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts  

Convergence 7/2 at JUCO 

Bro-lympics are coming back in November