F3 Knoxville

Tag: Tonka

It Was Paul’s Fault

THE SCENE: WE FINALLY SAW THE DADGUM MOON.
F3 WELCOME & DISCLAIMER Administered accordingly
WARM-O-RAMA:
SSH,Tempo Squats,Cherry Pickers, Gradycorns
THA-THANG:

Look: Y’all don’t realize that it was all Paul and Linda that broke up The Beatles. Yoko is wildly misunderstood and one of the greatest artists of the 20th Century. She gifted us some amazing songs and shared her husband’s (can’t remember his name) musical gifts with the world. You should all be thankful for her that he was able to continue on after Paul stole the band away and broke it up.

We had some Tabata at the Splash Pad benches to some Jingle Rock n’ Roll. 20 seconds of work, 10 seconds of rest, do it 8x then rest for a minute.

  • Dips
  • Step Ups
  • CDDs
  • Run from the splash pad, to the bath house, around stonehedge, then back to splashpad
  • Imperial Walkers
  • Merkins
  • Lunges

Mosey to the bath house for 50 second wall sits, then watch YHC fall flat on his keister.
Mosey to Flagpole for a 30 sec plank.
Fellowship(TM) Mosey to the #shovelflag. Will request to start implementing Friendship Mosey in the future. Ask Blindside what that is.
MARY:
Nada.
COUNT-OFF & NAME-O-RAMA
11 PAX, No FnGs
CIRCLE OF TRUST/BOM:
Get your rest you animals. We can only be our best when we’re feeling our best.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The revenge of the dragon

THE SCENE: mid-30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Windmill x10; High knees and butt-kickers across the parking lot.

THA-THANG:
Mosey to bathhouse for some 7’s

  • pull-ups at the bathhouse
  • v-ups at the bottom of the ramp.

Top Parking lot for a DORA

  • 100 HR merkins
  • 200 big boys
  • 300 squats

Finished with the dreaded Welsh Dragon. Well, we didn’t finish… the dragon finished us.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 11:9Rejoice, O young man, in your youth, and let your heart cheer you in the days of youryouth. rWalk in the ways of your heart and sthe sight of your eyes. But know that for allthese things tGod will bring you into judgment.

Shut your mouth

THE SCENE: 49 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

4 Cherry pickers

15 OH Claps

15 seal claps

10 wind mills

THA-THANG:
mosey to the flag pole

  • 4 corners and each corner has an exsecersie. You pick your direction hold plank for the six.
  • 20 Burpee’s
  • 20 Squats
  • 20 V up’s
  • 20 Merkins (narrow, Dimaond, wide, Hand release)

MARY:
Ring of fire for 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:
Proverbs 10:19

Proverbs 10:19, NIV: Sin is not ended by multiplying words, but the prudent hold their tongues.

Proverbs 10:19, ESV: When words are many, transgression is not lacking, but whoever restrains his lips is prudent.

Proverbs 10:19, KJV: In the multitude of words there wanteth not sin: but he that refraineth his lips is wise.

Proverbs 10:19, NASB: When there are many words, wrongdoing is unavoidable, But one who restrains his lips is wise.

Proverbs 10:19, NLT: Too much talk leads to sin. Be sensible and keep your mouth shut.

Proverbs 10:19, CSB: When there are many words, sin is unavoidable, but the one who controls his lips is prudent.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics November 5th

Joy at The Equalizer

THE SCENE: Cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC
  • SSH IC | Tempo Squats

THA-THANG:

Three circuits, each done three times (20/10/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • Diamond Merks
  • Derkins
  • Merkins
  • Dips then Shoulder Taps to wait for six 

Circuit 2

  • Hanging Leg Raises
  • Crunches
  • American Hammers
  • Flutter Kicks & Imperial Walkers for Six

Circuit 3

  • GA Cheerleader
  • Squat
  • Lunge
  • Split Squats & SSH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  

ANNOUNCEMENTS: Coffeeteria Wednesday

PRAYER

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.