F3 Knoxville

Tag: Stripped

It’s raining and cold

THE SCENE:  38 rain AKA gross
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 man makers

cherry pickers

2 Burpees
THA-THANG:
mosey over around stone henge and over to the bath house.

2 burpees and mosey back to the pavilion.

  • Tabata timer 10 sec rest and 50 seconds on
  • Bulgarin split squats
  • rest
  • merkins
  • rest
  • shoulder taps
  • rest
  • V-Up
  • rest
  • BBS
  • rest
  • jump squats
  • rest
  • Flutter Kicks
  • rest
  • Around the clock merkins
  • rest
  • step ups
  • rest

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
reflected on the Group in F3

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

Oh, the Places We Will Go

THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Abe Vagoda

Rockettes

This and That
THA-THANG:

7s – merkins and pull-ups

11s – big boys and SSHs (4 count)

21s, 20 overhead press, 20 rows

EMOM – 10 box jumps, 10 ground dips, 10 crunches

EMOM – 10 squats, 10 CDDs, 10 freddie mercs

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19

Pickleball Courts

THE SCENE: A wee chilly and cloud, high 20s
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
SSH, Windmills, Rockettes, lap around the track
THA-THANG:
Insert information about the workout.

        • Do 10 of each exercise on the corners of the tennis and pickleball courts. Bear Crawl to corners within Tennis Courts, Run to next exercise outside the tennis courts.  Diagram here: https://lucid.app/lucidchart/b81a45f1-f9f3-43a2-9664-538db1feb4ba/edit?viewport_loc=18%2C-260%2C1648%2C3278%2C0_0&invitationId=inv_239c1aac-3e85-4981-aab1-aadb55cfe2fa
  • Merkins
  • Hello Dollys
  • Monkey Humpers
  • CDDs
  • Squats
  • LBCs
  • GA Cheerleaders
  • Lunges
  • SSH
  • Imperial Squat Walkers
  • April O’Neils
  • Crab Humpers
  • Mizzou Cheerleaders
  • Burpees

MARY:
Squat R.O.F.
COUNT-OFF & NAME-O-RAMA
13, no FNGs
CIRCLE OF TRUST/BOM:
Brotherhood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill -> AOs build an obstacle.  Think of ideas!!!

The Equalizer

THE SCENE:

It was a cool damp morning as I remember it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some light calisthenics to get the heart pumping and blood moving.
THA-THANG:
Had 13 exercises at 13 spots areound the AO. Reps were 13 four count movements, or was it 26 reps per movement?

MARY:
Time was perfected ended at 0615.

COUNT-OFF & NAME-O-RAMA
9 PAX in attendance.

CIRCLE OF TRUST:

Went over Hebrew 10:24-25, and why it’s important to gather together in order to spur and encourage one another.

MOLESKIN:
It is always great too be in the gloom with the men of F3.  Always an encouragement and great start to the day!!
ANNOUNCEMENTS:
Memorial Q tomorrow 0700 at The Rampart in memory of Cardinal.

A Little R and R (Running and Reps)

THE SCENE: Upper 30s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 85 SSHs
THA-THANG:
Mosey to the flag pole

85 merkins and then run to the Top of the World

85 squats and then run to the dock

85 Carolina dry docks and then run back to the Top of the World

85 leg lifts and then run back to the flag pole

Rinse and repeat until time

Fellowship mosey to the AO

MARY:
Timed it right, so we only held an Al Gore for a few seconds before the clock struck 6:15.

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Today is my dad’s birthday.  He would have been 85.  After almost 6 years, it has gotten easier, but it never gets better.  Time is precious.  Live it up.

MOLESKIN:
Prayers were requested by Ribbed and Blindside and prayers were made.

We didn’t know it at the time, but prayers for the family of our fallen F3 brother, Cardinal.

ANNOUNCEMENTS:
Check Slack