F3 Knoxville

Tag: Woodshack

Peyton – the small package

THE SCENE 50 degrees, cool

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squats                        ICx15
Baby Arm Circle        ICx10
Reverse Arm Circle   ICx10
Side arm stretch
Huggers
Mountain Climbers   ICx10

PAX moseyed from the tennis courts down to the rockpile with CMU’s.

99
99 repetitions of the following exercises:

  • Merkins
  • Squats
  • Overhead Press w/CMU
  • StarJacks
  • CMU curls
  • LBC’s
  • Flutter Kicks

In-between each set was a run from the AO to the boat dock area – returning to the AO (approx. 2 ½ miles total)

MARY
Hello Dolly                  (Sparky)

COP
Number off and Name-O-Rama

BOM
P-nut talked about anxiety and stress.  Reflected on the need to give your cares over to God and be thankful for your life, gifts and blessings.  Philippians 4:6

P-nut then prayed us out- including a prayer request from Tank.

MOLESKIN
Lots of mumblechatter from the PAX.  Woodshack started us off with lots of wet gaseous noises during warm-ups, followed by his discovery of dog poop in the parking lot.  Junk had the line of the day when he described Peyton as a “small package.”  It went steadily downhill from there…  Great morning with the PAX!

Hwy 6…

THE SCENE 59 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                       ICx20
Carolina DryDocks    ICx15

Mosey toward the Saturday AO for a modified Route 66 (called Hwy 6 this morning to honor our friends in College Station, TX)

Highway 6
PAX were instructed to run the length of 11 light poles, stopping at each light pole to perform increasing reps at each pole (1st pole = 1 rep; 2nd pole = 2 reps; rinse and repeat to the 11th pole)
1st circuit:          Burpees
2nd circuit:         Squats
3rd circuit:          Merkins
4th circuit:          Star jacks
5th circuit:          Carolina Dry Docks
6th circuit:          Mountain climbers

Audible called at 6:05 am for a plank sequence; followed by a set of merkins (ICx15)

Mosey back to the AO for a round of Mary:

MARY
Flutter kicks by P-nut                          ICx20
Leg raises led by Leonardo                 on command
American Hammer led by Barbie        ICx25
Runner’s stretch led by Elvis               on command

COT
Count-o-rama, Name-o-rama,

BOM
We all have folks in our lives that we owe a debt of thanks.  P-nut challenged the PAX to reach out to someone today and thank them for making a difference in their life.  Read Colossians 3:15

MOLESKIN
Great effort by all the PAX on a chilly Friday morning.

Return of the Coneheads

THE SCENE 70 degrees and be-you-tee-ful!

F3 Welcome & Disclaimer

THE THANG
Warmup O Rama

Slow mosey with CMU’s to the start of the cone course

Cone Course
Four rounds of cones with the following exercises at each:
Cone 1:  Weighted Squats/CMU curls
Cone 2:  Overhead presses with coupons/lunges
Cone 3:  Merkins/StarJacks
Cone 4:  SquatJacks/Carolina Dry Docks
Cone 5:  5 burpees

Then run back to Cone 1…

Round 1 = 5 reps; Round 2= 10 reps; Round 3=15 reps; Round 4= 20 reps

Circle of Pain
100 squats
75 flutter kicks
50 merkins
25 lunges
10 burpees

Mosey to the coupon pile

Hill DORA’s
100 merkins

Mosey back to AO…

MARY
Hello Dolly      ICx15 (P-nut)
American Hammers  ICx15 (Pfeiffer)
Boat/Canoe    (Woodshack)

COT
Number off and Name-O-Rama

BOM
P-nut referenced 2 Corinthians 1:1-11.  Paul wrote about how suffering brings about a closer walk with Jesus, and through adversity we endure and can be an example to others.  Remember to celebrate through your suffering and to we aware when your brothers are struggling.  Pick them up.  Let’s get better- together.

P-nut prayed us out.  Special mention of Bandwagon’s back pain and Cap’n Crunch and his all-nite RUCK run.

MOLESKIN
2.94 total miles and a multitude of squats, merkins and burpees.  Crawdad brought his usual “A” game with the mumblechatter and kept the PAX entertained.  T-claps to Proton for noticing that an FNG had Velcro on their shoes (hence the new name “Velcro”).  Nice to have a total of 4 FNG’s this Saturday.

God bless.

The OCHO

THE SCENE
68 degrees and clear

Welcome and disclaimer

THE THANG
COP
Mosey around bathrooms (On return 1/2 way high knees,1/2 karaoke)
8 baby arm circles IC
8 Michael phelps IC
8 side straddle hops IC
8 burpees OYO
8 BB sit ups IC
8 squats w/jump IC
8 Carolina dry docs IC

Mosey to rock pile: get mod heavy rock
8 (3x) arm curls IC
8 (3x) shoulder press IC
8 lunges out with rock, 8 back IC

Mosey to hill w/ rock overhead

8 Americans
8 BB sit-ups w/rock
Up hill w/rock
8 Rocky Balboas w/rock
8 arm curls w/rock
(Rinse and Repeat x8)

8 Americans/8 squats w/rock

Mosey to AO field w/rock

All together:
8 one handed rock throws alternating arms across field
(8 down, 8 back)

Mosey to rock pile w/ rock above head

Mosey to Tennis courts
8 line touches

Mosey back to AO

8 BB sit ups
8 american hammers 3 count
8 lance Armstrongs 3 count
8 flutter kicks 3 count

Audible- @Proton
Mosey to road
10 burpees
20 Mericans
50 squats

COT
Number off & Name O Rama

BOM
The New Testament mentions “One Another” 59 times It specifically says “love one another” 15 separate times.
John 13:34 says
“So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.””

So who is Jesus talking about when he says “one another”? Christians? Jews?…..Everyone.
It’s easy to love family, friends, F3 brothers. It’s not easy loving everyone. Are we lovable? Not always. We have sin in our hearts we are going to disappoint.
Jesus loved us….warts and all.  Lets love on the unloveable.

BACON at WFP

THE SCENE
64 degrees and hazy

F3 Welcome and Disclaimer

THE THANG
COP
Baby arm circles forward IC x 10
Baby arm circles reverse IC x 10
Tempo Squats ICx10
Burpees OYO x 10
Merkins ICx10

Tour of World’s Fair Park
Mosey over to south stairs for:
Incline Merkins           ICx10
Squats                         ICx10
Decline Merkins          ICx10

Mosey to Market Square
Stopping 2x for Burpees OYOx10

BACON
Dora w/ battle buddy for:
Burpees (50)
American Hammer (75)
Carolina Dry Docks (100)
One-armed Pickle Pounders (125)
Nipple scraper Merkins (150)
(w/ PAX #1 running down Market Square while PAX #2 is doing exercise)

Mosey to Pete’s Coffee Shop
Stop for 5 burpees OYO

Mosey to Henley Street
Incline Merkins ICx10
Decline Merkins ICx10

Mosey back to World’s Fair Park
Full-speed 100 yard sprints

Back to AO

MARY
Hello Dolly ICx10 (P-nut)
Boat/Canoe (Quickbooks)

COT
Number Off and Name-o-Rama

 

BOM
Scripture focus on Psalm 119:105.  It’s dark out there, men.  We need God’s word to provide light and instruction for us.  However you chose to do it…whenever you choose to do it…just do it.  Get in God’s word each day.

Prayer led by P-nut

MOLESKIN
Spirited mumblechatter from all PAX, particularly from Proton and Dimples.  Schick had been AWOL for a long time and couldn’t remember his F3 name (Rascal to the rescue).