F3 Knoxville

Tag: Tonka

Cancelled Boat show = Google led Beatdown

THE SCENE: 43 and cool!
F3 WELCOME & DISCLAIMER  12 of Dog pounds finest made a great decision and decided to join yours truly instead of my canceled boat show in Tampa Bay due to Hurricane Ian.


WARM-O-RAMA:
Mosey to Thunderdome and circle up

20 x SSH

10x Imperial Squat Walkers

20 x Baby arm circles

5 x  Cherry Pickers

Welcome to @Unibrau x 10 Burpees

THA-THANG:
Started off with a modified version of Prison Merkins

  • Start at 1 and go to 10 after each rep GBS (Google Bun Shapers) all to the other side of the court. Do next set of prison merkins and then return back doing Gracho Walk. Halfway thru modified Gracho walk to High Knees and butt kickers.
  • Mosey back across Northshore and head to Guard Rale for a set of 10 in cadence Derkins
  • Mosey to Backbone and knock out 5 stick pull ups
  • Mosey to the top of the road near picnic tables to the baby hill
    • 7-1 Ladder with Squats and the bottom and Merkins at the top. Crawl Bear to the top.
  • Mosey back to Backbone for 5 strict pull ups
  • Mosey back to Guard rail
    • 10 Derkins
    • 10 Inclined Merkins
    • 10 Dips
  • Mosey back for Mary
    • @iBeam lead a string of exercises while Q was getting his phone

 

CIRCLE OF TRUST/BOM:
Keep giving the gift of F3 to other men in our community. Emotional Headlock any  HIM in waiting and lets get them in the Gloom!

Keep everyone in the path of Hurricane Ian in your prayers.

Just Another AO-Q

THE SCENE: Weather could not be better for a AO-Q Handoff
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Some motivators got us started and we finished with DogPound cherry pickers. The men were then given a challenge to not drop the football with Blindside’s name on it…and they could not hang on to it for too long. Burpees was the punishment.
THA-THANG:
Mosey to the base of the stairs then a MudPuppy special. 25 of six different exercises with a lap around the island in between each one. Merkins, Squats, LBC’s, CDD’s, SSH and Lunges.

Google then took over as Q. Brought us up past the Rock for some planks and then to the backbone. Split into two at the backbone and did a lil pull up action and some Bernies to the top with Merkins and Squats. Finished with 7’s up the baby hill – burpees and BBS.

MARY:
Flutters and stuff.
COUNT-OFF & NAME-O-RAMA
21 in attendance
CIRCLE OF TRUST/BOM:
Don’t wait for a reason to show up in the gloom. By then its too late.

ANNOUNCEMENTS:
2nd F lunch at Shrimp dock TODAY at 11:20. Also, Bro-lympics are coming up.

Under a school bus

THE SCENE: humid …. what else did you expect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
none, run to get a CMU

The Thang

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MODIFIED VERSION OF FAT COE SANDWICH

and Other Modifications by Dr. Marc (F3 ScarU)

The Thang

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

Brenton – 3 rounds:

  1. 100 foot mosey/lunge walk/back pedal
  2. 100 foot mosey/lunge walk/back pedal
    • Perform 3 merkins halfway through

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

CIRCLE OF TRUST/BOM:
Be here every Monday to get stronger.

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

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

So Miley & Lee run into a 5k…

SCENE: Is America the land of the brave? 100%. Also, that’s the humidity.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • Cherry Pickers IC | Abe Vigodas IC 

THA-THANG:

Mosey to the splash pad. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Enjoy some fine American music. Stations included:

  1. Bear Crawl up splash pad ramp
  2. Dips 
  3. Incline Merkins
  4. Step Ups 
  5. American Hammers 
  6. Squats 
  7. Imperial Walkers
  8. CDD 
  9. VUps

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai/upward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Parable of the Talents – Matt25:14-29

19 “After a long time their master returned from his trip and called them to give an account of how they had used his money. 20 The servant to whom he had entrusted the five bags of silver came forward with five more and said, ‘Master, you gave me five bags of silver to invest, and I have earned five more.’

21 “The master was full of praise. ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together![b]’

24 “Then the servant with the one bag of silver came and said, ‘Master, I knew you were a harsh man, harvesting crops you didn’t plant and gathering crops you didn’t cultivate. 25 I was afraid I would lose your money, so I hid it in the earth. Look, here is your money back.’

28 “Then he ordered, ‘Take the money from this servant, and give it to the one with the ten bags of silver. 29 To those who use well what they are given, even more will be given, and they will have an abundance. But from those who do nothing, even what little they have will be taken away.

If you were born in America, you were entrusted with freedoms & liberties from the moment you drew breath. What are you doing with it? Are you using those freedoms to bring about more freedom in our world, or are you squandering what you have been given?