F3 Knoxville

Tag: Wilson

Blue Light Special

THE SCENE: Cold and clear 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Windmills x 10 IC, Cherry Pickers x 12 IC, Imperial Squat Walkers x 12 IC, Grady Corns x 12 IC, T-Plank Arm Circles x 10 IC bi-directional bilaterally
THA-THANG: Partner Up

  • P1 does MKNS while P2 runs to “intelligibly” get a coupon from rock pile (then switch roles)
  • Mosey to Bank and P1 runs a lap w/ coupon  while P2 squats w/ coupon until P1 returns & switch until 200
  • P1 performs triceps raises w/ coupon while P2 runs lap, switch until 100
  • P1 performs BBS while P2 runs lap, continue until 150
  • Run to rock pile with 5-0 assistance crossing road “the Blue Light Special”
  •  Return / run to AO

MARY:
flutters x 20 IC, box cutters x 20 IC, Bruce Lees x 10 IC, 30 MKNS SC, 3 Burpees
COUNT-OFF & NAME-O-RAMA
15 rock toting men: Natty, Simmons, Tuba, Chaucer, Herbie, Fast-n-Easy, Stickers, Fob, Biohazard, Wilson, Mr. Wedgie, Hamm, Tractor, and Belding
CIRCLE OF TRUST/BOM:
A few quotes:  “I always thought it was me against the world and then one day I realized it was just me against me,” Every next level of your life will demand a different you,” Everyone wants a powerful woman until you start dating her and realize you have to step your shit up.”  Basically, know that it is you against you until you devote yourself to those relationships, especially one with God.  As we did today, “partner Up,” because you’re never really alone.
MOLESKIN:
Pray for Biohazard’s old mentor Connie who is now in hospice.
ANNOUNCEMENTS:
convergence at Truck stop next week, otherwise Hamm on Q for Brickyard

Thanksgiving 2019 at the Big Ball

THE SCENE: Clear and Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, and Baby Arm Circles
THA-THANG:

  • Mosey to the Amplitheater for 11’s – Box jumps and pull-ups
  • Stopped on the bridge on the way to the church for 25 Big Boy Sit-ups
  • At the church we played a little round robin with coupons.  Curls, Over-head presses and squats rotating to a different coupon each round.
  • Moseyed over to the new field area for some 4 corners with lunges mixed in.  Corners were LBC’s, squats, flutter kicks, and merkins
  • Mosey back to AO where Misfire demonstrated and lead 5 reps of the new Army standard merkin.

MARY:

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:
Be thankful and remember the benefits of the Lord.  His forgiveness, healing, redemption, love and mercy.  No matter what we are going through God offers us everything we need if we look to Him and rely on Him.
MOLESKIN:
Praying for people traveling for the holidays and Wilsons friend who was injured from a fall.
ANNOUNCEMENTS:

3rd F event coming up Saturday Dec. 7th at the Truck Stop.

Bring Sally Up

THE SCENE: Cloudy and dark, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 15 forward + 15 backward + 15 Shoulder Taps, Tempo Merkins x 10, Little of This and That, Michael Phelps, Cherry Pickers x 10
THA-THANG:

  • Indian Run around park, man in back does 5 merkins then runs to front
  • Mosey to coupon pile in front of comic book store
  • “Bring Sally Up” push up challenge, then again with shoulder raises instead of merkins
  • Lap around the block: 20 BBS, 20 American Hammers, and 20 Flutterkicks at each corner
  • Mosey back to pavilion
  • 3 sets of 10 Incline Merkins, 10 regular Merkins and 10 decline Merkins

CIRCLE OF TRUST/BOM:
Recycled Word from Big Ball last Saturday. Moses and Joshua’s discipleship relationship, and a lack of discipleship leads to lack of leadership in Israel. How are we building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th

Pax in a Box

THE SCENE: Perfect! Clear and 62*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, Tempo Squats x 10, Tempo Merkins x10
THA-THANG:

  • Mosey to Church w weight- 20 overhead presses
  • Mark out imaginary 4ft Box for 11’s w Burpees/BBS, 7’s w Curls/Lunges, 7’s w Triceps/Squats,
  • Run two Laps around parking lot
  • Mosey to Street- using stripes on street Lunge to stripe do 3 Merkins at every stripe, bear crawl up hill w 3 Merkins at every stripe to top, bear crawl back down hill
  • Mosey w weight to trailer and drop weight
  • Mosey to Church parking lot Circle up for Ring of Fire on your six. Pass jagged pills and do American Hammer while holding Boat position. Pass jagged pills while holding leg lifted position and doing over head Arm extensions w pills.

MARY:
American Hammer, Tempo Hello dollys X 10 Tempo Box Cutter’s x 15 Tempo BBS x 10
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:
Never under estimate the EH-Emotional/Eternal Headlock. It takes persistence to get some guys out. If it wasn’t for High Heels staying on me I wouldn’t be here. Keep up the EHing it’s how we grow!
MOLESKIN:
Extra prayer goes out to Half Caff and Veggie with Jobs, Life, and family.
ANNOUNCEMENTS:
Keep up the good work with Iron Pax Challenge, get ready for Brolympics

Searching for Joy with a 30# Baby

THE SCENE: 70 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees – 0x OYO

SSH – x20 IC 4CT

Burpees – 1x OYO

BAC – x10 ea 4ct IC

Burpees – 2x OYO

Tempo Merkins – x10 IC

Burpees – 3x OYO

Cherry Pickers – x10 IC

Burpees – 4x OYO

Moroccan Nightclubs – x10 IC 4CT

Burpees – 5x OYO
THA-THANG:
Mosey to the park loop. Relay Run around the loop with the 30# baby and head to Church lot.

  • Vacuum Cleaners –
    • Partner up. 1 on the ground in wheelbarrow position to walk on hands across the lot. Do 5 merkins on the opposite side. Flapjack so partner gets a turn. Do this 2x each for a total of 4 parking lot crossings.
  • Welsh Dragons –
    • Up to 5 reps halfway across the lot.

Mosey back to the park loop. Relay Run around the loop with the 30# baby and head to pavilion next to Lions Club building for some abs-o-rama OYO.

  • 50 LBC
  • 50 American Hammers 4CT
  • 50 BBS
  • 50 Flutters 4CT
  • 50 Edward Scissorlegs 4CT

Plenty of extra time…

Plank Shopping

  • PAX hold plank. Right arm up. Down. Left arm up. Down. Down halfway. Down to 1 inch off ground. Back up. Repeat.
  • Worst Merkin Ever 3x

PAX name an exercise. 20 reps of anything.

  • Squat Jumps (Dolittle)
  • Captain Thors (Mr. Wedgie)
  • Merkins (Wilson)
  • Decline Merkins (Upgrade)
  • Imperial Squat Walkers (Natty)

Time!

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Wilson, Upgrade (from Memphis!), Natty, Herbie, Dolittle, Filter.
CIRCLE OF TRUST/BOM:

From Archbishop Desmond Tutu in The Book of Joy – 

“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily too. Perhaps we are just more alive. Yet as we discover more joy, we can face suffering in a way that ennobles rather than embitters. We have hardship without becoming hard. We have heartbreak without becoming broken.”

ANNOUNCEMENTS:
Convergence is Saturday!