F3 Knoxville

In the Soup at the Ayslum

THE SCENE: Light Rain, Overcast, slight wind, Low 50s and a bit soupy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC
Arm Circles -forward  thumbs down – IC
Cherry Pickers IC
Candy Corns 30
15 Proper squats 15
Merkins 15

THA-THANG:

11’s Part one – increase by one at each lamp post
BBS
Burpees
Deep Squats
Mosey down hill to CMU Pile
25 pull ups
25 Rows
25 Push Ups
American Hammers/Russian Twists with CMU – 10 count
and then 10 more with CMU
Mosey Back to Shelter
10 Fast Bench Pull Ups – OYO
15 Bench Step Ups- OYO
5 Slow Bench Pull Ups – IC
Mosey to Sidewalk by AO
11s Part two – Increase by one at each lamp post
Merkins
Bernie Sanders across lot and halfway up hill
End with 20 Merkins

 

MARY:

COUNT-OFF & NAME-O-RAMA
@Abscess, @Switchgrass, @Doubtfire, @High Heels, @Swimmies, @Pinto, @Sparkler, @Airbag (FNG-Sam Man), @Dutch Oven (FNG Brad Hight)
CIRCLE OF TRUST/BOM:
This life is not a practice, there are no do-overs. We need to make the most of the time God gave us – especially with those that are close to us. We need to take time to have the talk, go on the walk, give the big hug (the 10 second one), have the discussion, go on the run, have the coffee….

Go for it now – the future is promised to no one – Wayne Dyer

We make the time for the things that are most important to us –  unamimous
MOLESKIN:
Asking  for prayers and thoughts for Shane Crisp (Abscess) Family who are mourning the tragic loss of a loved one
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BRICK

THE SCENE: 51 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Bridge and back

10 SSH x 10 IC

Bridge Mosey, again
THA-THANG:
BRICK workout completed. Bridge Run between each rep. Close to 4 miles of cardio complete.

  • Burpees: 2-4-6-8-10
  • Rocky Balboas: 2-4-6-8-10
  • Incline Merkins: 2-4-6-8-10
  • Capt. Thor’s: 2-4-6-8-10
  • King Kong Thrusters: 2-4-6-8-10

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:
BRICK: positive act or habit that is advantageous to the individual and others! Also, if you’re waiting to get ready, you’re ready!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

March to Golgotha

THE SCENE: Low 40’s with a little drizzle for shizzle.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHs, LBAC(F), LBAC(B), Tempo Squats, Mountain Climbers
THA-THANG:
PAX were instructed to choose from a cornucopia of albatrosses to carry throughout the workout: we had an assortment of CMUs, Kettle Bells, Dumbbells, Wood Logs, and Sand Bags.  Once everyone had a “friend,” the fun began:

  • Slowsy to brick parking lot by the strip center, perform 25 weighted squats, put down the weight and run to opposite side of parking lot, perform 2 double burpees, run back and pick weight back up.
  • We continued this cycle of activity, making our way to the summit of Jucomanjaro for 5 double Burpees (Slowsy with weight, perform exercise, run to next stopping point for burpees, run back to get weight, rinse and repeat).
  • Exercises Performed at the various stops: Squats (x25), Merkins (x25), Monkey Humpers (x25), Push Press (x25), Rows (x25), Smurf Jacks (x25).
  • Carry Weight Back to AO

MARY:
Cashed out with 4ct Flutter Kicks (x50).
COUNT-OFF & NAME-O-RAMA
14 strong.

CIRCLE OF TRUST/BOM:
Q shared a history lesson at top of Jucomanjaro – the cross carried by Christ to Golgotha (place of crucifixion) weighed about 300lbs in totality, with the cross beam (the piece he most likely carried himself up the hill) weighing about 100lbs (according to most historians).  The distance He traveled to Golgotha was 2,000 feet and this path is currently a place for Christian pilgrimage.  It just so happens that 2,000 feet equates to 666 yards (the biblical number for Satan), demonstrating God’s perfect plan and Jesus’ overcoming of Satan at the Cross.  Pretty amazing.

If you want to know how much God loves you, you don’t have to look any further than the Cross. One of the things that keeps us from accepting God’s love and becoming more like him is pride.  Pride is the root source of all or most sin.  Q shared one practical way to battle pride: pray for others.  Looking back at your prayer life, what percentage of prayers would you estimate were about you (Lord, give me wisdom, Lord – protect me and my family, Lord – help me get this promotion, etc.)?  The Lord knows what you need.  Focus your prayer life on praying for others.  This is a great starting point for winning the battle against pride, turning from ourselves and focusing on others (like Christ).
MOLESKIN:
Special thanks to Booster, Bartman, Doubtfire, Spotter, and anyone else who brought some weight to the party.  Extra Credit to Pre-Ruck/Run Crew – Spotter, Waxjob, Doubtfire, Bagger, Erector, and Archie
ANNOUNCEMENTS:

None.

School’s Out…where is the snow?!?!

THE SCENE: Upper 30’s; Dark and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lots of Shoulder Movements – Baby Arm Circles, Cherry Pickers, Moroccan Night Clubs; Side Straddle Hops

THA-THANG:
We played a little Joker’s Wild under the cover to stay dry

  • Hearts – Burpee’s
  • Diamonds – Merkins
  • Spades – Shoulder Taps
  • Clubs – Reverse Lunges
  • Aces – Run a lap
  • Jokers – Dealers Choice

We flipped a card, did the exercise of the suit and the # of reps based on the number of the card.  All face cards = 10 reps.
MARY:
We ran out of time and missed the Mary.
COUNT-OFF & NAME-O-RAMA
6 HIMs beat the snow that never came to Powell
CIRCLE OF TRUST/BOM:
I honestly don’t recall….
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Clash of the Titans…

THE SCENE: Dark and Cold, but not too cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We recounted the 1981 classic movie, Clash of the Titans.  Perseus was charged with saving his beloved Andromeda from the Kraken.  First he had to trick the Gorgon sisters by stealing their eye, using his shield as a mirror to see Medusa and cutting off her head.  He used the snake filled head of Medusa to turn the Kraken to stone.

So…we started on our journey on the Powell Greenway with a Route 66.  On the way we encountered our own Gorgon adventure in the form of 9 cards of a Memory Work Out game consisting of Squats, Hand Release Merkins, LBCs, Mtn Climbers, and Burpees.  After we conquered this, we continued on the Route 66.

Our next challenge was thrust upon us when we found a dry erase board and a half deck of cards.  Hearts were burpees, Clubs were Shoulder Taps, Diamonds were Merkins, and Spades were Reverse Lunges.  We filled cards and did the # of reps that were found on the card.

After we passed this challenge, we moseyed back to the AO as time ran out on us….the Kraken will have to be defeated another day….

MARY:
We did have a few moments to complete a Ring of Fire with pushups starting with 5 and counting down.

COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
We discussed Servant Leadership and finding ways to help those we lead.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sparking Joy

THE SCENE: Bitterly Cold like 28 degrees with wind
F3 WELCOME & DISCLAIMER

completed

WARM-O-RAMA:
LBAC’s, tempo Merkins, tempo squats, plank rotations, dirty dawgs, ssh’s, calf raisers

THA-THANG:

We had poker chips in a bag and performed the number of exercises that corresponds with the poker chip (10, 15, or 25). We went through each exercise then took a lap just to keep warm. When the lap was over each of us voted off an exercise that didn’t “spark joy” anymore. But we thanked the exercise for serving us by doing 25 of them before dismissing it.

  • American Hammers
  • 8 ct body builders
  • Box cutters
  • Crab Jacks
  • Nolan Ryan’s
  • Merkins
  • Bear Crawls
  • Lunges

COUNT-OFF & NAME-O-RAMA
Hamm, Switchgrass, Belding, Tractor, & Mr. Wedgie
CIRCLE OF TRUST/BOM:
Stay Warm. We prayed for our brothers going to CSAUP today.

We voted off in order:

8 Ct Body Builders

Bear Crawls

Lunges

Box Cutters

Merkins (strategic vote)

Fight the Good Fight

THE SCENE: 52 degrees and a bit cloudy. Perfect February weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Start with 25 SSH on 4ct

12 Seal Claps on 4ct, 10 Cherry Pickers on 4ct, 10 Tempo Squat, 10 Monkey Humpers on 4ct
THA-THANG:
Grab a battle buddy and a CMU, head to baby hill by AO

Bottom of hill is 200 CMU curls, 150 CMU chest press, 100 CMU squats. While one partner does reps the other runs to top of hill (4 burpees) then back down to relieve buddy.

 

When done, mosey to top of dragon tail hill and preform 2 reps at every light pole to cross walk then run back to top.  Exercises consisted of Bobby Hurley’s, Big Boys, and Plank Jacks

MARY:
Put the CMU’s back where they belong and finish up with 20 R and 20 L side planks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ready 1 Timothy 6:11-12

But you, man of God, flee from all this, and pursue righteousness, godliness, faith, love, endurance, and gentleness.  Fight the good fight of the faith.

What does it look like to fight the good fight?  We are either fully devoted soldiers for Christ or we are choosing the things of this world.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Beach Weather

THE SCENE: 65 & breezy  –  felt just like a night at the beach

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins IC x 10
  • SSH x 20 IC
  • LABC fwd/bckwd x 10
  • OYO stretches

THA-THANG:

  • Mosey to the hockey rink
    • 11’s.  Merkins on one end, Squats on the other.  Do 2 burpees every time you cross the middle of the rink
  • Mosey to the tennis courts
    • 11’s.  Bear crawl forward & crawl bear back.  Dry Docks at one end, Lunges at the other end.
  • Mosey to the outhouse
    • Battle buddy up.  100 box jumps, 100 decline merkins, 100 calf raises.  Do these DORA style while partner runs to the grass and does 5 merkins.

MARY:

  • Low flutter kicks x 20
  • High flutter kicks x 20
  • Heels to heaven x 20
  • LBC x 20
  • Row, row, row your boat (Waxjob)
  • 5 burpees OYO (Ribbed)

COUNT-OFF & NAME-O-RAMA
Toebox, Tweet-E, Tank, Waxjob, Snitch, Ribbed, Wagon Wheel, Sparky, Mayberry, Choir Boy, Abacus, Bartman

CIRCLE OF TRUST/BOM:
God is in the business of bringing glory to himself.  No matter what your circumstance is, be sure to posture yourself so that God gets glory from it.

MOLESKIN:

ANNOUNCEMENTS:

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:

20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!

Bear Necessities

THE SCENE: warm Thursday. Cloudy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 four count side straddle hops

30 total arm circles

10 pushups on your own

15 Windmills

15 cherry pickers

THA-THANG:

Indian run to bottom parking lot for Bear (crawl) necessities: 2 cones each side of circle 10-15 yards apart for bear crawls. Workouts at each of 4 cones listed below.  Run 1/2 circle after each set of two cone workout.

set 1:

10 burpies

20 pushups

20 flutter kicks

20 big boys

set 2:

20 bicycle crunches

20 squat jumps

20 hello dollies

20 diamond pushups

set 3:

20 LBC

10 tempo push ups

20 box cutters

20 mtn climbers

Mosey to pavilion for 11’s of bench rows and dips

Mosey to cardiac hill, 2 sets of corner workouts: 10 big boys, 10 no hands push ups, 10 squats, front runners circle back to gather others for round 2.

Mosey to brick pile in parking lot for team 100’s: 100 curls and 100 over head press, partner runs to light pole with 20 side saddle and Bernie sanders back.

Finish with bug swats? and ATM’s

COUNT-OFF & NAME-O-RAMA
3 FNG’s
CIRCLE OF TRUST/BOM:
Staying humble and taking care of one another.  referenced a video from the super bowl.
MOLESKIN:
I hope everyone enjoyed this workout and I very much appreciate each and every one of you!
ANNOUNCEMENTS: