F3 Knoxville

Tag: Stripped

Highest of the Highs

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle… 

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10 

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines 

2 Rounds of: 

  • 50 Merkins 
  • 100 BBS 
  • 150 Squats 

2 Rounds of:

  • 50 Shoulder Taps 
  • 100 Tow Taps 
  • 150 Mountain Climbers 

Mosey to Rock Pile: 

3 Rounds of: 

  • 21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
  • 10 Box Jumps → at Stonehenge 
  • 5 pull-ups → at Bathhouse 

2 Rounds of: 

  • 7 OHPress, 7 Tris, 7 Row → at Rockpile
  • Run up Bathhouse Ramp 
  • 10 Imperial Squat Walkers → at Bathhouse 

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15) 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them. 

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

No Tanks at the Gun Show

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

  • Pull-ups and merkins at the bathhouse
  • Jack Webbs and merkins at the splash pad
  • 7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
  • 21s, Rows, Overhead Presses at the rockpile
  • Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.

Is that you, Hans?

THE SCENE: Breezy & fantastic, like Ribbed.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Abe Vigodas IC
  • Rockettes IC | Cherry Pickers IC
  • SSH IC | Maybe some other stuff

THA-THANG:

Three circuits, each done three times (20/10/5)—we didn’t make it all the way through. Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers to wait for Six

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat
  • SSH 

Circuit 3

  • Merks
  • Dry Docks
  • Dips
  • Shoulder Taps

And we finished with a Fellowship Mosey (TM) by the playground to see what our overnight guest could possibly be looking for with a flashlight in the wee hours… It’s always a special treat when you meet your buddies in a dark park—in what most people consider the middle of the night—wearing sleeveless tees, mechanic’s gloves, & compression socks and somehow still aren’t the weirdest people there.

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across (Figure 4)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Today is a new day.

ANNOUNCEMENTS: Get on the calendar 

PRAYER

Sevens and Prayer

THE SCENE: 71 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

5 Tennessee rocking chair

some of these some of those
THA-THANG:
mosey to the hovel next to the tennis court and look for trash

  • sevens with dips and merkins
    • run around to the opposite side of the tennis courts to do merkins.
  • mosey to the flag pole
  • Sevens with step ups an BBS
    • Run to the playground to do the BBS
  • Mosey to the outhouse
  • Sevens with pull ups and squats
    • Run to the bottom of the the bearmuda triangle to do Squats
  • Mosey to the splash pad
  • Seven’s with dirkins and plank jacks
    • Run to Stonehenge to do plank jacks
  • Then on the way back down for every piece of garbage found we had to do one less burpee at each location.
  • burpees done
    • 4 at Splash pad
    • 5 at Bathhouse
    • 1 at Flag pole
    • 5 at Tennis courts

MARY:
no time

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:
Pray remember to pray at all times.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout tomorrow at 7am.

36 years young

THE SCENE: 70 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH

10 Tennessee rocking chairs

5 Cherry pickers
THA-THANG:
We mosey over to the flag pole after avoiding the stunk.

  • 11’s from the flag pole mosey strait over the field over to the corner of the tennis courts
  • box jumps and balls to walls merkins
  • Fellowship mosey(TM) over the bearmuda triangle and have three rounds
  • Bear crawl to all the corners
  • core first at each corner with LBC , V-ups, and gas pumpers
  • legs next round – squats – sumo squats – narrow squats
  • shoulders last round – should taps, merkins, and plank jacks
  • fellow ship mosey back to the AO with a jail break
  • handy.

MARY:
lot of mary was had
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:
John 15:5
MOLESKIN:
greatful for you men don’t forget to start everyday in Gods word.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.