F3 Knoxville

Tag: Underhand

Gravity

THE SCENE: 64 degrees, 100% humidity.
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

Tempo Squats x 20 IC

Baby Arm Circles x 10 IC
THA-THANG:
1. BLIMPS- Rounds of 20-15-10-5. Each completed with a .33 loop run. Total distance for this= 1.22 Miles

BBSU

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

2. Sprints x 4

3. 11’s- Squat Jumps and LBCs from Pier to splash Pad

4. Sprints x2 w/ Merkins

5. Loop Run x2

MARY:
Proton led us in flutter kicks, proton parkers, and burpees. This was a mistake…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 questions: Who do you gravitate towards? Who gravitates towards you? Think about this.

MOLESKIN:

ANNOUNCEMENTS:

F3 Dads Camp in August!

Landline visits Kory Hill

THE SCENE: Dog Pound, early, dry and a nice temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MOSEY around the outhouse, SSH x20, 10 mericans, 15 SSH ,10 mericans, 15 SSHs, 10 mericans, 15 Mary Catherine gallager type SHH, 10 mericans, then 5 bad ass karate kid kicks!

THA-THANG:
Mosey to lot next to Matterhorn. 7 spots in a line spaced 10’ apart, across the lot. 7 cones across the lot from them at different lengths (20 to 70 yards ) complete exercise and run around cone across from it and back moving to next exercise. Repeat till the groaning level is sufficient.

  1. SSH x50
  2. Karate kid kicks x10 each leg
  3. squat jumps x25
  4. Merkins x40
  5. CMU curl and press x20
  6. CMU Tris and press x 20
  7. shoulder tap merkins x20

Mosey down Lot around to the docks. Mosey to Cory hill stopping at every other parking line for 1 merkin until reaching hill (20 lines?)

squat walk up Cory Hill, mosey down, Bernie squat up, mosey down, bear crawl up, mosey down …repeat flutter kick till 6 catches

mosey to AO

MARY:
Landline takes over with some pac-mans, box cutters, Peter Parker’s and side crunches
COUNT-OFF & NAME-O-RAMA 

CIRCLE OF TRUST/BOM:

Hope in God is real. Hope in things, people is nothing. There is hope in Jesus and he has given us the freedom from sin.

MOLESKIN:
Talked about being more intentional with bible reading. Keeping accountability.

had a great picture wearing our shirts for WAgon Wheels friend Bryan who is struggling with a medical issue
ANNOUNCEMENTS:
Going away party for landline tonight, kickball teams, F3 olympics

Launch Party/Change

THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Money to Flag

SSH x 20 IC

Imperial Walkers x 20 IC

Michael Phelps OYO

THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:

  • DORAs on Soccer Field- 200 Merkins & 200 Squats
  • Mosey to the Boat Launch/Dock/Pier
  • 7s from Dock to Playground- LBCs & Pull-Ups
  • Mosey to Splashpad- Proton-led Flutter Kicks x 25 IC, Pfeiffer-led Hello Dolly’s x 25 IC, Partner BBSU x 20
  • Mosey to Trail Running path- 11s- incline/decline Merkins (modified for time)
  • Mosey to basketball court- 5-10-15-20 Rounds of Burpees with cross court running between each set.
  • Partner run of loop x 1.5

MARY:
Abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).

Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.

F3 Knoxville experienced change today- new AO & it was a wonderful morning.

MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!

We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!

We prayed for Sliderule and his family and for Abacus’ Aunt.

ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.

“Safety Patrol”

THE SCENE: 65 degrees and 100% Humidity
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 12 IC

Merkins x 12 IC

Baby Arm Circles F/B x 12 IC

THA-THANG:
A. Partnered up and moseyed to backside of the Pound with CMU in tow. Partner A runs up the hill to the rock while Partner B completes the exercises and then rotate. Exercises:

300 Reverse Crunches w/ CMU

300 Overhead Squats (modified for time)

300 Presses (modified for time)

B. Moseyed to next station and completed the following:

Light Pole sprints/jog back while completing:

150 Merkins

150 Squat Jumps

150 Curls

C. Mosey back to AO and completed:

Hello Dolly’s x 10/12 (can’t remember, I was dizzy) IC

Ratchet led us in some on your side love handle eliminators…

 

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:
Talked to the PAX about the joy I have seen this week as I drop off my daughter at school. “New” safety patrol students for next year do the job with joy, fear, excitement, and a willingness to please. The “mentor” safety patrol offers advise and help and tips. It’s awesome. We need to be more like the safety patrol students- eager to try new things, eager to listen to the help being offered, eager to step out of our comfort zone. We need to be like the mentors- eager to offer sound advise and help. PAX challenged to either open car doors, mentor, or both and do it all with joy and excitement!
MOLESKIN:
Dudes got afternit today! It was cool to see the Rucker’s and hook up with them for the BOM!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dog Biscuit

THE SCENE: 57 degrees, windy
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 25 IC

Merkins x 10 IC

BBSU x 10 OYO

Burpees x 5 OYO

THA-THANG:
The Dog Biscuit:

PAX moseyed to the starting line and completed the interval work-out that consisted of running/merkins/BBSU/burpees. PAX ran to each cone (3 cones set-up around the “track”) and completed 30 merkins, 20 BBSU, and 10 burpees at each cone.

We covered 2.5+ miles, 200+ merkins, 175+ BBSU, and 90+ burpees.

MARY:
25 Hello Dolly’s IC

10ish SSH IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Buy-in vs Pour-in. When you buy-in to something it is about you, what can you get. When you pour yourself into something, it’s not about you, it’s about what you can give. PAX was encouraged to pour themselves into today!

MOLESKIN:
9 strong this morning at the Dog Pound. Nowhere to hide and everybody ate the Biscuit!!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.