F3 Knoxville

Tag: Unibrau

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.

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

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

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

Wash those feet

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo Squats x10; Rockettes x10; Tempo merkins x10; Cobra Kai x5; Cherry pickers x5

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

  • Pull-ups at the watershed
  • Big Bois at the bottom of Bermuda Triangle
  • Bear Crawl up ramp to get back (modified to lunges halfway thru)

Mosey to various locations around the park as we worked our way thru a Deck of Cards. I think we got a thorough tour of Equalizer.

  • Hearts = HR merkins
  • Clubs = V-ups
  • Diamonds = Air taps
  • Spades = Lunges
  • Joker = 10 Burpees

MARY:
no time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I was effected by this quote I was reading yesterday about Jesus washing the feet of His disciples. First of all, he is heading towards his death and yet stops to serve them. Then, “Jesus served despite the unworthiness of the disciples. Notice John’s reminder that Jesus knew the betrayer was present. Jesus saw them all — one betrayer, one denier, all forsakers! When he needed them most, they would leave him. One of those sets of feet was dirty and sore from an errand that arranged for his torture and death. What did Jesus do? He washed those feet.”