F3 Knoxville

Tag: Unibrau

Trip Sevens at The Equalizer

THE SCENE: The weather sucked a lot less than Friday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BACs, Grady Corns, Moroccan Night Club
THA-THANG:
Three sets of Sevens:

  • StepUps at Flag Circle // UGA Cheerleaders at Tennis Court
  • BBS at Playground // Imperial Walkers at Bathhouse
  • Merkins at Top of the World // Dips at creepy picnic table

MARY:
Flutter kicks & hello dolly

CIRCLE OF TRUST/BOM:
Be a man, don’t order chicken nuggets at God’s Brazilian BBQ (or something like that).

1000 reps ????

THE SCENE: a cold 23 degrees 
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
I. TN rocking chair . 2. Five failure to launch 3. SSH

THA-THANG:

  • Tabata style 40 seconds work 20 second rest 8 sets/3 round
  • 1000  step-ups
  • Bruce lee Abs ( America hammer,  leg lifts, awkward turtles,  little baby crunches, heels to Heaven,  Flutter kicks)
  • Sprint and push (5 rounds of sprint parking lot by picnic tables.  Then 30 merkins)

MARY:
Circled back at the AO flag for some Pax led workout
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
Trying to do 1,000 rep step ups in 45 minutes is practically impossible. But doing it with other men we can succeed.  F3 is about getting out of your comfort zone,  facing adversity together so you can become what God wants you to be.
ANNOUNCEMENTS:

Stolen Volvo? Just another Monday at The Equalizer.

THE SCENE: Met at bathhouse due to abandoned Volvo & the associated sheriff’s deputies. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • cherry pickers IC

THA-THANG:

  • Bearmuda Triangle – THREE rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad

COUNT-OFF & NAME-O-RAMA

PRAYER

Trip Sevens

THE SCENE: Cool. Dark. Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Grady Corns, Windmills, Rockettes

THA-THANG:
Three sets of sevens; one from each corner of the Bermuda Triangle

  • imperial walkers//Calf Raises at Splash Pad
    VUps//Stepups in Culdesac
    BBS//Squats at tennis court

MARY:
Stargazers x10 OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The same God who created the stars created you.
MOLESKIN
ANNOUNCEMENTS:
Brolympics

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.