F3 Knoxville

Tag: Snitch

Where’s Billy Dee Williams

THE SCENE: Unseasonably warm, but awesome
F3 WELCOME & DISCLAIMER Administered honestly. We know mouth-to-mouth and lip-to-lip
WARM-O-RAMA:
SSH IC
Gradycorns
Cherry Pickers
Michael Phelps, some of this, some of that
THA-THANG:

Mosey the long way to the smokehouse

4 cones roughly 25 yards apart
CMUs have returned!

  • Cone 1/Homebase:
    • 10 Squat Press
  • Rifle carry to Cone 2
  • Cone 2:
    • Colt 45s
  • Rifle carry to Cone 3
  • Cone 3:
    • Overhead presses or bent rows
  • Rifle carry to Cone 4
  • Murder bunny back to Cone 1, repeat cycle 2 more times
  • Next set partner up and do-si-do
    • Partner 1 takes both CMUs and Farmer Carry around the square
    • Partner 2 does some burpees
    • Switch
  • Repeat one more time
  • Last set!:
    • Partner 1 bernies to cone 2, karaoke right to cone 3, run to cone 4, karaoke left to cone 1
    • Partner 2 does merkins
    • Switch
  • Mosey back to smokehouse, then to the flagpole
  • Get some random ab work in
    • LBCs
    • V-ups
    • Flutter kicks
    • Australian Supermans
    • Motivators
  • Mosey back to flagpole

MARY:
None today
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
Check on your people.  Be leaders in the community, it’s that time of year where it gets hard for some people.  Check on them, help them get the right resources if they need them.  Don’t forget 988.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics on 11/5.  Teaming up with Dog Pound

Gladiators at the Colosseum of the Asylum

THE SCENE: Low 50s and not too humid
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Junk Science (40 Merkins on your own), Tie-Fighters, Windmills, Cherry Pickers, Rockettes & Grady Corns
THA-THANG:

  • Suicide Sprints with Bobby Hurley’s at the end of each run
  • Picket’s Charge with 1 Man Maker at Landings
  • 25s at the Overlook:
    1. Station
      • Calf Raises (4 Count)
      • Sumo Squats
    2. Station
      • Box Cutters (4 Count)
      • Imperial Squat Walkers (4 Count)
    3. Station
      • Box Jumps / Step-Ups
      • Dips / Derkins
    4. Station
      • Big Boys
      • X-Factor (4 Count)
    5. Station
      • Merkins
      • Gas Pumpers
    6. Station
      • Lt. Dan’s
      • Hello Dollies

MARY:
Not time for MARY.
COUNT-OFF & NAME-O-RAMA
8 HIM’s made the morning grind
CIRCLE OF TRUST/BOM:
Focused on Luke 9:3 by not taking our baggage with us, but rather let the Spirit guide us. Especially when it comes to being a father. We should not always try to keep our children in a rigid box. Be flexible and willing to have fun with them. You can teach, be intentional and still have fun.

ANNOUNCEMENTS:
BROLYMPICS at the Asylum on 05-Nov-22. Coat & canned food collections.

5 years ago BB

THE SCENE: A cool, 44 degrees and clear and 9 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the splashpad
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks
Run to boat ramp
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!

A Blockee for You, a Blockee for Me

THE SCENE: Nice morning.  Not to chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on 4ct, Grady Corn, Windmills, and Imperial walkers…all 10 reps on the 4 count.  Went to first corner of parking lot for 10 tempo merkins, second corner for 10 4ct flutters, 3rd corner for 10 4ct Mountain climbers, and last corner for 10 tempo merkins.
THA-THANG:
Carried cmu’s to the top of cardiac and left them there.  Mosey’d down to the bottom. We performed 20 reps at the bottom, 20 reps at the first curve, 20 at the second, and then 40 reps with a cmu at the top.  The exercises were as follows:

20,20,20 of Dry Docks with 40 OH press at the top

20,20,20 of Jump Squats with 40 weighted squats at top

20,20,20 of crab position dips with 40 tricep extensions at the top

20,20,20 4ct flutters with 40 flutters with cmu at top

 

Mosey’d back to AO parking lot for an abbreviated version of the “BLOCK-EE BOX” performing 8 in first corner, 7 in next, 6 and so on to 1.

MARY:
Had time for about 20 Freddy Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 146:8-11

The revenge of the dragon

THE SCENE: mid-30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Windmill x10; High knees and butt-kickers across the parking lot.

THA-THANG:
Mosey to bathhouse for some 7’s

  • pull-ups at the bathhouse
  • v-ups at the bottom of the ramp.

Top Parking lot for a DORA

  • 100 HR merkins
  • 200 big boys
  • 300 squats

Finished with the dreaded Welsh Dragon. Well, we didn’t finish… the dragon finished us.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 11:9Rejoice, O young man, in your youth, and let your heart cheer you in the days of youryouth. rWalk in the ways of your heart and sthe sight of your eyes. But know that for allthese things tGod will bring you into judgment.