F3 Knoxville

The Prison Yard

THE SCENE: Steady rain, over all gloomy and around 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grab some CMU’s and head down to pavilion to warm up.  25 SSH on 4ct, 10 Windmills on 4ct, Little This and That with some  Michael Phelps
THA-THANG:
In the Dry

  • 1 Minute “jump rope”
  • 30 second squats
  • 1 min “jump rope”
  • 30 sec wall sit
  • 1 min “jump rope”
  • 30 sec Iron Mike’s

Rinse and repeat x3

Then CMU routine at Pavillion

20 CURL, 20 OH PRESS, 20 LAWN MOWER (10 EACH SIDE), 20 TABLE ROWS

Then mosey up little hill 2 burpees, rinse and repeat.  Got in 3 rounds

MARY:
Had enough time for LBC’S OYO, ATM Cash out, and BB’S OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Message was about the importance of accountability and seeking out those men in your life who you can be vulnerable with and can share with.
MOLESKIN:
“What we hunger for perhaps more than anything else is to be know in our full humanness, and yet that is often just what we also fear more than anything else.  It is important to tell at least from time to time the secret of who we truly and fully are…because otherwise we run the risk of losing track of who we truly and fully are an little by little come to accept instead the highly edited version of which we put forth in hope that the world will find it more acceptable than the real thing.  It is important to tell our secrets too because it makes it easier… for the other to tell us a secret or two of their own. ”

Fredrick Buechner

ANNOUNCEMENTS:

Escape the Asylum

THE SCENE: A bit muggy and 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Get it going with 25 SSH on 4ct, 8 4ct Windmills, Cherry Picker x9, 20 Overhead Claps 4ct, Baby Arm circle front x11 Back x10

Mosey…
THA-THANG:
Mosey to stop sign at bottom of Asylum, 20 4ct flutters Mosey to Asylum building:

Bear Crawl up ramp, 25 dips at tables, 25 calf raises at steps, Lunge every other step up fire escape and run back down to stop sign at bottom of hill 20 4ct flutters…Rinse and repeat 5x’s.

Mosey back.

MARY:
Just enough time to knock out 15 SSH on 4ct.
COUNT-OFF & NAME-O-RAMA

9 PAX Total

CIRCLE OF TRUST/BOM:
Gods desire is for us to grow in him and be confident in the wisdom he provides as we draw closer.  He equips us with the wisdom to go out and take action.   Don’t live in fear afraid to make decisions.  He’s blazed our trail.
MOLESKIN:

ANNOUNCEMENTS:

The Sampler Platter…

THE SCENE: A bit humid and around 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with 25 SSH on 4ct, Baby Arm circles front and reverse it x10x Cherry pickers x10, Tempo Merkin x10, then to curb for butt kickers 1/2 parking lot jog out rest, and skip 1/2 parking lot jog out rest.
THA-THANG:
Grab a CMU and circle up for 1 MIN AMRAP’s of 1. Curl 2. Overhead Press 3. Squats 4. Block Merkin 5.BB with Block

Mosey up little hill to dragon tail. 10 Tempo Merkins waiting on 6. Run halfway down, 10 Tempo merkins waiting on 6, at bottom of dragon tail do 20 Rocky Balboa on 4ct on curb.

Mosey to hill at base of new soccer field. 11’s with Smurf Jacks at bottom and Man Makers at top

Mosey back to cloud. Let Hands lead in set of 20 4ct flutters while picking up 6. Then do 6 Captain Thor’s Mosey back to AO

 

MARY:
Plenty of time left to cash out with ATM’s, Temp Squats x10, and finish with 40 SSH on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is a great metaphor for what God wants to do to us.  God wants to transform us over time into what he made us for.  As believers, we need to realize that our relationship with him will bring forth change.  True lasting change.
MOLESKIN:

ANNOUNCEMENTS:

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
THA-THANG:
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

MARY:
Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

Be Present

THE SCENE: Soggy but no rain, bit on the humid side 69degrees at circle up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Start with SSHX30 on 4CT, Baby Arm circles front/back/and overhead claps x10 each, Windmills x10, Tempo Merkins x10, Jog down and back in parking lot then mosey…
THA-THANG:
Mosey to front entrance of Asylum alternating between bear crawls and crab walks by light pole to the base of everest.  11 Poles total.

At Everest perform 1min of exercise then sprint up to Tree and back.  Exercises consisted of Merkins, Overhead claps, Mountain climbers, SSH, Carolina DD’s, and Squats

Once completed summit Everest with 15 tempo squats at top

Mosey back to AO

 

 

MARY:
Perform Captain Thor’s x26/Hello Dolly x20
COUNT-OFF & NAME-O-RAMA
7 HIM’s @qvc @snitch @crab-legs @music city @gibbler @hands
CIRCLE OF TRUST/BOM:
Shared article about a counselor from a Nursing home who shared what people at the latter part of their lives longed to go back and do.  What do they regret, if anything?  Almost all responded that they would go back to the time in their lives when they’re kids were home.  When life was crazy and uncertain.  Chaotic.  We always seem to be thinking about the next thing.  It is a challenge to stop and realize we are in a special spot in our lives.  To be present and in the moment.