F3 Knoxville

Tag: Stripped

Brickyard Invasion of the Equalizer….

THE SCENE: Dark as Night, 28 degrees…so just about perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops; Cherry Pickers; Squats and Hold; Baby Arm Circles – Forward and Backward; Overclaps; Seal Claps; run one lap

THA-THANG:
Insert information about the workout.

CMU Workouts…you know, BRICKS…

  • Merkins
  • High Pulls
  • Thrusts
  • Squats
  • Rows

50 reps of each; then 40, then 30, then 20, then 10

MARY:
Flutter Kicks, Hello Dolly’s, Captain Thor
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:
New year…start it with a committment to be the LEADER of your household…SPIRITUAL LEADER
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2020 and ascending ladders

THE SCENE: Calm and chilly 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 imperial squat walkers

5 cherry pickers

THA-THANG:
Insert information about the workout.

  • Mosey to play ground and did 25 squats and 10 pull-ups
  • Mosey to CMU pile to get coupons
  • 4 rounds of ascending ladders 15 x 20 x 25 then run to the light pole in between each set (bernying every other time back from the pole)
    • goblet squats
    • overhead press
    • kettle-bell swings
    • hodors

COUNT-OFF & NAME-O-RAMA
two HIM’s
CIRCLE OF TRUST/BOM:
Working this year on my 2020 resolutions reminded me that my biggest need has been met. I have a savior who was perfect and died for my sins. He died so I might live! That’s our hope this year is that “he who began a good work in you will see it to completion.

Also, going to try and do better at posting BB’s!

 

Krak-a-lak-en

THE SCENE: upper 50’s.   Warm & windy.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops
  • Squats
  • Rockettes

THA-THANG:
Kraken on the tennis courts.  8 cones set up.  2 rounds of exercises at each cone.  Run a lap around the cones between exercises.

  • Lap1
    • Diamond merkins x25
    • Burpees x20
    • Bear crawl around court
    • Speed skaters x60 (30 per leg)
    • Carolina Dry Docks x30
    • Nose wipers x20
    • Broad jump to center of circle and back
    • Side straddle hop x50 (4ct)
  • Lap2
    • Smurfjacks x30 (4ct)
    • American hammers x25 (4ct)
    • Squat jumps x50
    • Pickle Pounders x30 (4ct)
    • Monkey humpers x25 (4ct)
    • Imperial walkers x25 (4ct)
    • Iron mikes x25 (4ct)
    • Calf raise x100

MARY:

  • Box cutters
  • Reverse crunches
  • v-up / roll-up

COUNT-OFF & NAME-O-RAMA
6 strong:  Stripped, Choir Boy, Driftwood, Mouthwash, Snitch, Bartman

CIRCLE OF TRUST/BOM:
Just let the guys know how much I appreciate them and their attitude toward F3 workouts.

MOLESKIN:

ANNOUNCEMENTS:

You’re on Q, oh and it’s your VQ

THE SCENE: Cool 40-42 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got started with some SSH, Merkins, big arm circles, squats and cherry pickers
THA-THANG:
Since no one was signed up to Q and Training Wheels said he would take the first “ten” minutes, we moseyed over to the big flag. Since Training Wheels has never done a Seabiscuit before, we will call this a Training Biscuit. It is: Run one lap (1/4mile) then do 25 of each exercise below. Do two laps then exercises……three laps-exercises , then back to two-exercises. We all finished together with a mosey back to the AO. The exercises were 25 of each:

  • Merkins
  • Squats
  • Dips
  • Big boys/LBCs

MARY:
Bartman and Snitch led us in Box cutters, side crunches and flutters
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Training wheels talked about seeing the movie about Mr. Rogers with his wife last night. He shared with us about how Fred Rogers goal was to make every child feel special. TW was really looking for a group of men to be Christian leaders in Knoxville. He was very thankful for finding F3 and really wants to motivate us to become spiritual leaders.
MOLESKIN:
Not a lot of mumble chatter as there was a lot of running today. It’s hard to breathe and talk.
ANNOUNCEMENTS:
Prayers for sick kids and in laws to come to Jesus

I can’t believe we missed Festivus

THE SCENE: Is this real? 54 degrees cloudy. Perfect outside workout weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the track to the flag. Stop there for some….inch worms, rockettes and cobra Kais, mosey to playground to do 10 pull-ups and 20 dips.
THA-THANG:
Christmas Trivia Time! Two even teams. While one teammate runs to top parking lot and back all others do 20 of the following exercises repeating till teammate returns with trivia question. Merkins, squat jumps and Dry docks. When teammate returns he reads question to team. They answer. If they get it right, the team moves on to next cone. If wrong, 10 burpees and stay where you are.  1st team to the top wins. Loser does 20 of an exercise that the winning team chooses.

After that: All mosey to dock area for some ring around the rosey. All hold plank while pax run around jumping over each member. Every time someone jumps over you, you do a Merkin.  Keep increasing Merkins to a quantity of four.

MARY:
We did some Yeehaws, some flutter kicks 31, and moseyed over to the front of the park.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
“We who are strong ought to bear with the failings of the weak and not to please ourselves. Each of us should please our neighbors for their good, to build them up.”
‭‭Romans‬ ‭15:1-2‬ ‭

We talked about mentorship and how we need to mentor others around us. Be a good mentor to our children but also look for opportunities to serve others outside of our family. Mentor a child, or another man who may need your help. Do it for them and God’s glory and not yourself.
MOLESKIN:
We had a good time this morning using our brands with some Christmas trivia. Here are some sadly that we missed. What holiday did George Costanza‘s father create on Seinfeld?, What city was baby Jesus from? Who sang the song Feliz Navidad?  How many wisemen were there on the day Jesus was born?  How many miles did Joseph and Mary travel to Bethlehem?  What was the name of Ralphies brother on a Christmas story? What was the name of the neighbors with the dogs in a Christmas story? If you are reading these and know the answers, put it on the equalizer thread and you will win a prize. Don’t use your phone!
ANNOUNCEMENTS:
New Year’s party on January 3 at tanks house.