F3 Knoxville

ONE IS NONE 2 IS ONE.

THE SCENE:  A bit cool but nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LITTLE BABY ARM CIRCLES FORWARD 13 BACK 11.  TEMPO SQUATS 10. SQUATY CURLS 5 ON AN 8 CT

THA-THANG:
GRAB A CMU AND MOSEY TO THE FOUNTAIN. ON THE LOOP FROM FOUNTAIN TO STREET VISIT 8 STOPS FOR A CRACKING.  20:1

  • BURPEES
  • SQUATS
  • MERKINS
  • BIG BOYS
  • IRON MIKES
  • CURLS (CMU)
  • OVERHEAD PRESS (CMU)
  • BENT OVER ROWS (CMU)

MARY:
GRAB BIG ASS ROPE AND AS ONE DO WORLD WAR II’S UNTIL ALMOST TIME.  FINISH WITH 10 MERKINS OYO
COUNT-OFF & NAME-O-RAMA 

 


CIRCLE OF TRUST/BOM:
ONE DOES NOT MAKE THE GROUP THE GROUP MAKES ONE.  BOMBSHELTER MEN MAKE UP A GREAT GROUP.  USE THIS GROUP AS AN EXTENSION OF YOURSELF.  REACH OUT IF YOU NEED TO. IF YOU ARE CAPABLE, YOU SHOULD HELP. YOU ARE ONLY AS STRONG AS THE MAN NEXT TO YOU.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Santa Came Early

THE SCENE: Mid 20s, 🥶 .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo squat IC x 10

little baby arm circles forward/ reverse IC x10
THA-THANG:
Gift giving day for the PAX. 5 gifts were scattered about Sandy Springs and the Grinder each containing exercise for the HIM who opened the gift or for a member of the PAX. PAX could only give a gift once and receive a gift once.

1. Completed a game of HANGMAN. PAX performed side straddle hops while guessing. If guesses wrong, performed 5 burpees. ESPY guessed ADVENT correctly: Drifter given gift of 60 box jumps while rest of PAX held plank.

word in box: HOPE

2. PAX lined up at end of grinder and bear crawled length. First place Napster opened gift and gave Nair 20 burpees while PAX performed push ups.

word in box: PEACE

3. PAX Indian ran to Mt Crumpet. Leader in front was Taco at Crumpet who gave Hellbender 40 thrusters with CMU that happened to be lying at top while PAX performed monkey humpers.

word in box: JOY

4. Indian ran back to Grinder when someone noticed a bonus package on side of trail. Nair opened and gave everyone the gift of 50 big boys. Al gore to wait for PAX once done.

5. Returned to Grinder and circled up at far end. Jingle Bells played while everyone performed 10 repetitions of an exercise of their choice and passed it to the next person. The person exercising when music stopped got to open last gift. Postpone enjoyed 10 pull ups, 10 merkins, 10 dry docks all to himself while PAX flutter kicked.

word in box: LOVE

6. One more round of jingle bells performed but no gift given at end. Crowd favorite exercise seemed to be body builders. Honorable mentions were little baby crunch, merkins, squats, burpees, and squat jumps.

MARY:
13 minute of abdominals as I totally overestimated length of time it would take to open gifts.

hold iron cross overhead claps IC, iron cross with little baby arm circles IC, high plank to low plank, Alabama but kickers IC, Peter parkers IC, Freddie mercuries IC, shoulder taps IC, box cutters IC.

passed protractor around circle with each member of PAX calling degree and group holding for 5 seconds. (ESPY called 1 degree)

Bear crawl to crawl bear merkin IC

Cash out with LBCs
COUNT-OFF & NAME-O-RAMA
16 with no FNGs, 2 2.0s
CIRCLE OF TRUST/BOM:
It’s the season of Advent, or the ‘not yet’ season leading up to the birth of Christ. Focus on preparing our mind and hearts for coming of Christ into this world. Don’t get so distracted by the day of Christmas, stay in the moment and prepare yourself. The workout today was based on the Advent wreath: Hope, peace, joy, love.
MOLESKIN:
Singing oh Lord, keep me in the moment
Help me live with my eyes wide open
‘Cause I don’t wanna miss what you have for me
(I don’t wanna miss, I don’t wanna miss)
Singing oh Lord, show me what matters
Throw away what I’m chasing after
‘Cause I don’t wanna miss what you have for me
ANNOUNCEMENTS:

Working in the chill

  • THE SCENE: Cool and Breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Tempo Merkins
  • Rocky Balboas
  • Imperial Squat Walkers
  • THA-THANG:
  • Mosey to church parking lot:
    • Sprint to the top. Do 20 merkins On the way back at each island:
      • 15 V-Ups
      • 10 Iron Squats
      • 5 Burpees
      • Repeat 2 more times
    • Carry CMU: Carioca both sides and burnie up the parking lot. 20 overhead CMU press
      • 15 Big Boys Sit Ups
      • 10 orginal burpee (no push-up)
      • 5 single-leg dead lifts with CMU, each leg
    • Mosey back to the grinder: Finish with the following
    • Round 1: (Repeat twice)
      • 15x Water Pumps each leg
      • 10 per arm, 1 arm assisted merkins (on the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5 High, 5 low, 5 full

      Round 2: (Repeat twice)

      • Box Jumps x 15
      • 10 Lawnmower per arm
      • Wall Sit Overhead press x15
      • 1 leg line hops x 15 per leg (2ct)

MARY:
ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 5:5 Clothe yourselves with humility. It is a conscious act. Get up each day and put on humility. We don’t do this accidentally.

Can You Hear the Rain?

THE SCENE: Wet… very wet

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

All but merkins are 4ct IC

  • Side Straddle Hop x25
  • Hillbilly x20
  • Broga Windmills x15
  • Side plank leg lifts x10 each side
  • Clam Legs x10 each side (nice and soggy)
  • T Merkins x5 (1 each side is 1 rep)

THA-THANG:

Mosey to Waxjob Hill

7s (with bonus 7&7 final round)

  • Top: side crunch 4ct.
  • Bottom: side plank burpee (1 each side is 1 rep)
  • Travers the hill sideways

Mosey back to Grinder

ROUND 1 (yes… there was more planned…)

11s (with bonus 11&11 final round)

  • Pavilion: side tri rise (1 each side is 1 rep)
  • Other side: T Merkin (1 each side is 1 rep)
  • Travers: Ape Shuffle

MARY:

  • Standing Side leg lift 4ct. IC x15 each side
  • Broken Starfish 4ct IC x10 each side
  • Side Plank Rotations x10 each side
  • 20x ww2 oyo
  • Ankle touches 
  • Crunch for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Just Listen.

1 min of silence

We have two ears on the sides of our heads, and only one mouth. Let’s just listen today.

MOLESKIN:

https://youtu.be/6KQLOuIKaRA 

ANNOUNCEMENTS:

Convergence for 5 year anniversary. Nov. 7 – Asylum.

Belated Birthday Beers For Pinocchio at the new Xul Beer place on Saturday Oct. 31. 2pm-4ish

Baseball at the Bombshelter

THE SCENE: Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-5 Cherrypickers
-10 OHC
-15 Big boys
-20 SSH
THA-THANG:
-1 mile-ish mosey with PAX roulette mixed in, 10 reps of whatever is called out

-Head to baseball field, PAX lines up at home plate, burpees while you wait your turn.
-Sprint between bases.
-10 WW2s at first base
-20 Monkeyhumpers at second base
-30 Merkins at third base
-40 Squats at home plate

-Run one outfield lap after first inning, two after the second and so on… Most got 4 1/2 innings in.

MARY:
Flutter kicks, LBC’s and a plank

COUNT-OFF & NAME-O-RAMA
Taco, Umro, Pinnocchio, Ma’am, Hammy, Fins, Moses, Napster, Postpone, Avocado, Drifter, Arnold, Espy

CIRCLE OF TRUST/BOM:
Convergence this weekend at the Bomb Shelter, if you haven’t been to an F3 convergence they are awesome!
MOLESKIN:

ANNOUNCEMENTS:
Rosters for the Bomb Shelter baseball team will be posted next week!