F3 Knoxville

Tag: Trunk

We could have done 50 burpees

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Mosey just past the “boat” Complete the menu. Run lap after each exercise and number of reps.

  • 10 burpees -run lap
  • 20 inch worms-run lap
  • 30 squat jumps-run lap
  • 40 Merkins -run lap
  • 50 squats-run lap

mosey to the Backbone. Do exercise qty and run up to cone and back

  • 10 pull ups
  • 20 knee ups
  • 30 second hold
  • 40 bar taps (jumps)
  • 50 flutter kicks

mosey back to AO doing a couple 20yd sprints on the way.

MARY:
Lots of Freddie mercurys, marge Simpsons, And side crunches
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
we talked about being one with our wives. We take care of our bodies and we take care of ourselves, our wives are part of us. We need to respect our wives and take care of them as we take care of ourselves.
MOLESKIN:
Good to have cottontail back.
ANNOUNCEMENTS:
Christmas party

10/12/21 @ Dog Pound

THE SCENE: Crisp, clear, and a gentle breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder circles front and back; grady corns; cherry pickers; rockettes; grab a CMU
THA-THANG:
1 – walked to the Dog Bone using alternating (right hand / left hand) suit case carries of the CMU and finishing with a rifle carry

2 – at Dog Bone, complete the following:

  • Pullups (10 > 8 > 6 > 4 > 2)
  • 20 yard downhill Crawl Bear
  • 12 Over The Top Merkins
  • 40 yard uphill sprint
  • 12 reverse crunches, toes pointed downhill
  • downhill jog back to Dog Bone for next pullup set
    • early finishers worked back up the ladder until the Six was done

3 – Rifle Carry CMU to Marina parking just past Lakeside entrance (does this spot have a name?)

  • lying chest press with upright CMU (20)
  • leg hammers (made that up) – from a reclined position and with feet together – lift legs up and over an upright CMU and then back in the opposite direction (20)
  • lying chest press (20)
  • leg hammers (20)
  • CMU dead lift (15)
  • Flamingos (5 each leg x2)
  • Curl to Overhead Press (20)
  • American Hammer w/CMU (10)
  • Squat Thrusters (20)

4 – Alternating CMU suit case carries back to the AO

MARY:
Merkin Ring of Fire – started with 3 each and made it around once
COUNT-OFF & NAME-O-RAMA
11 Men, including FNG “Cottontail”
CIRCLE OF TRUST/BOM:
Romans 8:5 – Those who live according to the sinful nature have their minds set on what that nature desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires.
MOLESKIN:
There are two opposing forces inside of us at all times.  The one you focus on and live in accordance with is the one that will guide your life.
ANNOUNCEMENTS:
Talk to Tank if you have an M who would be interested in doing some mission work in New Orleans

Friday 10/8/21 @ The Equalizer

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns; Rockettes; Tempo Squats; Little Baby Arm Circles; 15 Merkins; Mosey to Rock Pile – the long way

THA-THANG:
1 – At Rock Pile (sets of 20 > 15 > 10 > 5)

  • Curl to Overhead Press
  • American Hammer (each rotation counts)
  • Squat Thruster

2 – Bear Crawl uphill to the tree line past the Bath House, then job to the half-moon sidewalk

  • 10 reverse crunches
  • 10 Iron Mike (5/5)

3 – Jog to Bath House

  • 5 pullups
  • 5 burpees

4 – Jog around Bermuda Triangle and back to Rock Pile

  • 1 Body Builder
  • Pick up rock and start again from the top with the next descending rep count

* repeat 1 through 4 until the round beginning with 5 reps at Rock Pile is complete, then finish with the Six and mosey to the Splash Pad

5 – 8 Minute Abs

6 – 20 slow Merkins

7 – Mosey to the track and jog 1.5 laps, finishing at the AO

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 – School Zone, Aladdin, Snitch, Choir Boy, Proton, Stripped, Trunk
CIRCLE OF TRUST/BOM:
Psalm 143:8 – Let the morning bring me word of your unfailing love, for I have put my trust in you.  Show me that way I should go, for to you I lift up my soul.
MOLESKIN:
I failed to mention this while catching my breath and delivering the BOM, but I came across this verse while reading a devotional called Swing Thoughts which applies golf lingo to Christian life.  The book was talking about the benefit of warming up with a bucket of balls, and equated a routine of closeness with the Lord with  a warm up for whatever life might throw at you.  We do that at F3.  By the time most of the city wakes up we’ve already risen, grinded, laughed, joked, shared, and prayed.  We’ve hit our bucket of balls and are more ready for the “round” than we would have been otherwise.  Never skip warm up.
ANNOUNCEMENTS:
Coffee-teria all week next week.  Be there.

Ockham’s Razor-Sharp Tabata

THE SCENE: 60 something, clear, lower humidity, satellites in the sky, Aladdin saw the moon (again)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 (4 ct)

274th day, 91 left

Last quarter of 2021

THA-THANG:
Mosey to the Splash Pad

An actual, legit tabata workout – 8 rounds of the same exercise with 20 secs on, 10 secs off, followed by a lap before switching to the next exercise until time

Merkins

LBCs

Dips

Boat/Canoe (boat for 20 secs, rest for 10 secs, canoe for 20 secs, rest for 10 secs, and so on)

Box Jumps/Step Ups

American Hammers

Carolina Dry Docks

Mosey back to the AO

MARY:
No time as we arrived back at the AO right at 6:15, but we worked our core during the tabata (I went easy on the PAX since the Iron Pax Challenge on Wednesday involved a lot of CMU work).

COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Ockham’s Razor is the principle that entities should not be multiplied unnecessarily, which is often translated into “the simplest solution is usually the correct one.”  Look for simplicity.  Also known as, the K.I.S.S. method – keep it simple stupid.  Enjoy the simplicity.  See, e.g., Proverbs 16:8 (“Better is a little with righteousness than great revenues with injustice.”).

MOLESKIN:
Prayers for Pat and her family for the loss of Cory, for Aladdin and his work family and the trying year that they have had, Ribbed’s wife, the blood drive, and the brothers participating in Hardship Hill.

ANNOUNCEMENTS:
Blood Drive, Hardship Hill

Counting and counting

THE SCENE: 58
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

4 burpees

15 grady corn
THA-THANG:
Insert information about the workout.

  • Mosey to the ice palace on the base line
  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

Mosey to the tenis courts

  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

MARY:
stretching and some pickle pounders and hello dolly
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:
Galations 5:1
MOLESKIN:

ANNOUNCEMENTS:
Prayer for WaxJob – Tweetie – Ribbed