F3 Knoxville

Tag: Toe Pick

Abe Vigoda with Pince Ali

THE SCENE: 64 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Abe Vigoda 10 count
  • Cherry picker 5 count
  • Squat 1 count

THA-THANG:
mosey over to the rock pile and pick up a rock. Partner up and get a rock together. We have 4 stations and each station has three exercises. One partner start by running up to the next station and back while you do as many as possible of the first exercise. Then the other partner does it while the first runs around and back. Finish the sheet and run up to the next station and run to the third station.

  • Station 1
    • Mountain climbers
    • OHP
    • Honkey Humpers
  • Station 2
    • Bear Crawls
    • Jump Squats
    • BBS
  • Station 3
    • Burpees
    • Iron mikes
    • Welsh Dragons
  • Station 4
    • Captain thor
    • Hand release merkins
    • Shoulder taps

MARY:
Ring of fire till Time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 19-22
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dog Pound AOQ Hand over tomorrow.

Keep Moving

THE SCENE: Overcast. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC | Rockettes IC

THA-THANG:

Three circuits, each done three times (20/15/10):

Circuit1

  • Dips at Flag
  • Pull-ups at playground
  • Merks at tennis court
  • Shoulder taps at stinky corner
  • Mountain climbers to wait for six 

Circuit2

  • step-ups | Squats
  • Walking Lunges | Pickle pointers 
  • SSH for six

Circuit3

  • BBS | Vups 
  • Flutters | Box cutters
  • Crab toe touch for six

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS: Invite FNGs

PRAYER

Two Krakkens but they were half Krakken’s so I guess that equals one Krakken

THE SCENE: The gloomy fog was thick this morning on the drive in but the sunshine of the PAX’s attitude made it all go away
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Mosey to the bottom of Matterhorn for the half Krakken. It’s completely different than a Krakken, but kind of the same?
LBCs x50, merkins x30, 4ct SSHx50, dry docks x40

Do one set of exercise and run up to the backbone and do 10 pull-ups and run back to go to the next exercise.

when we get bored with it, mosey to the steps below Dwayne Johnson.
Do toe tap squats x20, Burpees x15, curb dips x20 toe touch Merkins x20
after completing each exercise run up to Dwayne Johnson and back.
On the mosey we will took a burpee break of 5 burpees. We did an Indian run back to the AO. We got back a little sooner than I thought so we ended up doing some side shuffles, high knees, and Bernie Sanders to finish off the time.

MARY:
We got back in time to do a little better flutter kicks, LBC’s and side crunches.
COUNT-OFF & NAME-O-RAMA
12 including one FNG (Superfly)
CIRCLE OF TRUST/BOM: Today I talked about the importance of the second F. Fellowship. I went over a brief brief history of why F3 was created. The fellowship part of our group is very important. As we get older we lose friends that we grew up with and find ourselves more and more isolated. It’s very important to connect with other men moving in the same direction… Forward. Learn from each other, laugh with each other, and become better men with each other. I encouraged everyone to step outside of just the work out and connect with lunches, gatherings, other activities with F3 brothers. It’s through those that we really glue those are much needed relationships together.

MOLESKIN:
Tweet-E and I reminisced and shared with the packs are encounter with the motorcycle couple down at the Pavalon. I’ll leave it at that
ANNOUNCEMENTS:
Hardship Hill, lunches

A yellow jacket is predatory social wasp of the genera Vespula and Dolichovespula

Four hours and seventeen minutes ago our F3 brothers brought forth upon this county park, a Saturday Q, conceived on an index card the previous night, and dedicated to the proposition that sweating ourselves down to a lower weight class is not just for high school wrestlers.

We became engaged in a great natural war, testing whether that Saturday pax, or any pax that goes to Area 51 by the back way can long endure. We were met on a great battle-field of that war. I have come to dedicate a portion of this backblast, as a final resting place for those who there gave their lower calves, and their miserable waspy stingers, that that pax might continue on to meet Jack Webb. It is altogether fitting and proper that we should do this.

But in a larger sense, we can not kill all the wasps – we can not drink enough diphenhydramine – we can not send Abcess out there with a can of RAID like we did at the Space Ship.  The brave men and wasps, and their stingers and calves who struggled there, have consecrated it, far beyond our poor power to add or detract. Google will little note, nor long direct internet traffic to what we say here, but Scoreboard will probably never forget the new words he heard yelled by Pele. It is for us the sore and sweaty, rather, to be dedicated here to the unfinished work which they who fought there have thus far so nobly advanced. From these honored wasps and calves we take increased devotion to that cause for which they gave the last full measure of devotion – that we here highly resolve that this pax, under Lilydipper, shall drink a bunch of Benadryl. And that Saturday Nap of the pax, by the pax, and for the pax, shall happen this afternoon.

 

You Can Pack A Pretty Picnic – Monday 8/16/21 @ The Equalizer

THE SCENE: Drizzle fo’ shizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Gradycorns, LBAC front/back, right over left stretch, left over right stretch, mosey to the Flagpole
THA-THANG:
– PAX completed the following runs, each followed by a 100yd recovery walk.  Run, not jog.  Focus on emptying the tank on each section and utilizing the recovery time.  Everyone held plank at the next starting line until the 6 was up.

  • 400yd
  • 300yd
  • 200yd
  • 100yd
  • 100yd
  • 200yd
  • 300yd
  • 400yd

– Mosey to the Pavilon to complete a 1 circuit “tabata-like” (40/15) workout consisting of:

  • Shoulder tap / alt leg raises (I need a name for these – DM’s are open)
  • Side straddle hop
  • Imperial Walkers
  • Monkey Humpers
  • Burpees
  • Abs – choice of WW1, LBC, or Freddie Mercurys

MARY:
50 Merkins on your own
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive them their sin and will heal their land.
MOLESKIN:
In a society and an era that feels very far apart from God, he promises us that if HIS people will turn from THEIR wicked ways, he will heal the land.  As men and leaders it’s important that we look inwardly in these uncertain times.  God will use our humility and dedication to him to spread his kingdom here on earth.
ANNOUNCEMENTS:
CSAUP this weekend – still time to sign up

Food donations for Wesley House

Hardship Hill on the horizon