F3 Knoxville

The House of Thy Friend

THE SCENE: Nice and cool in the dew
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC’s (10) FWD/BWD, Michael Phelps, 4Pt Cossack Squats (10) 4Ct, Spider Man Lunge (Fwd/Bck) 5 2Ct
THA-THANG:
On the hop to Mt. Krumpet!

The PAX alternated between running and Bernie’s up the hill.  Everyone hit the ground for the following exercises on the Q’s call, and jumped back up to continue charging the hill. (Down! ….Up!).  We were able to make it 12 rounds!

  • R1: Merkins (Run)
  • R2: LBC (Bernie)
  • R3: Dancing Bear (Run)
  • R4: WW2 Sit-ups (Bernie)
  • R5: Mtn Climber (Run)
  • R6: V-Ups (Bernie)
  • R7: Pickle Pounders (Run)
  • R8: Flutter Kicks (Bernie)
  • R9: Groiner (Run)
  • R10: Dry Docks (Bernie)

COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Espy, Goldfinger, Hammy, KY, Moses, Napster, Pinnocchio, RadioShack, Snorkel, Taco, Tin Man
CIRCLE OF TRUST/BOM:
This Q was all about keeping the PAX together and charging up the hill side by side.  I was trying to relate this to friendship and keeping your friends close.

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.                             -Dagobert D. Runes

 

Go often to the house of thy friend, for weeds choke the unused path.     -Ralph Waldo Emerson

 

Just get to 10

THE SCENE: HOT! and humid, but that’s a given.
F3 WELCOME & DISCLAIMER
Warmorama

40 IC SSH
THA-THANG:
4 compound exercises

  • Hand release merkin, merkin, clap merkin is 1
  • Get up, squat, squat jump is 1
  • Crunch, Big boy situp, ww2 situp is 1
  • Bent row, dead lift, cmu swing is 1

Complete 1 of each then run small lap. Complete 2 of each then small lap. Complete 3 of each then small lap. And so on until you reach 10 or time runs out.

MARY:
Flutter kick until time’s up
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:
Humility to lean on others and God when we’re not strong enough.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Better Time for Bearicides

THE SCENE: Hot and Soggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Merkins x 10, Tempo Squats x 10, Cherry Pickers x 10, Lunges 25 ish
THA-THANG:
Cardio: Run to the Troll Bridge from the Grinder….(X) Burpees, Run back up the Hill to the Grinder (X) Burpees (3 Rounds) (15,10,5) = X

Bearicides:  7 Markers 15ish feet apart

  • Bear Crawl to 1
  • Crawl Bear to 0
  • 5 Get Ups
  • Bear Crawl to 2
  • Crawl Bear to 0
  • 5 Get Ups
  • etc…

MARY:
Box Cutters 4 Count (20), WW2 Situps (20), Peter Parkers 4 Count (5), Pickle Pounders 4 Count (20), LBC’s 1 Minute, Protractor (10,45,90,45,10)

COUNT-OFF & NAME-O-RAMA
15 HIMs…Butter Fingers, Drifter, Hammy, Gold Finger, Moses, Napster, Pinocchio, Sake, Soy Bean, Snorkel, Radio Shack, Taco, Tin-Man, Wood Shack
CIRCLE OF TRUST/BOM:

Look to this day!
For it is life, the very life of life.
In its brief course
Lie all the verities and realities of your existence:
  The bliss of growth
  The glory of action
  The splendor of achievement,
For yesterday is but a dream
And tomorrow is only a vision,
But today well lived makes every yesterday a dream of happiness
And tomorrow is a vision of hope.
Look well, therefore, to this day!
Such is the salutation to the dawn.
                                                      -Kalidasa

 

50 Stars and 13 Bars

THE SCENE: Warm as usual
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 seconds of plank, 10 seconds of low plank – Repeat
  • Al Gore Tuck Jumps (10s hold) x5 IC

THA-THANG:

50 Stars and 13 Bars – After each set of exercises, run down to the road and back. On your way back, do 13 Merkins or 13 Pullups, alternate which one you do each time back.

With a CMU:

  • 50 Dead Lifts
  • 50 OH Press
  • 50 Bench Press
  • 50 Curls
  • 50 Bench Squats
  • 50 Upright Rows
  • 50 Thrusters
  • 50 Bent Rows

Ditch the CMU:

  • 50 Good Mornings
  • 50 Star Jacks
  • 50 BBS
  • 50 OH Claps
  • 50 Flutter Kicks (4 count)

MARY:

  • American Hammers x20 IC
  • Cash out with LBC’s

COUNT-OFF & NAME-O-RAMA
13 Made it out this morning with FNG RadioShack!
CIRCLE OF TRUST/BOM:

Galatians 5:13-14 You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: “Love your neighbor as yourself.”

This week we celebrate America’s birthday and the freedom that comes with it. We are lucky to have the freedom we have, use it for good.

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

Excess

THE SCENE: 67°, sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15
Windmills x 10
Arm circle x 10
Cherry pickers x 8
THA-THANG:
99 Problems
Suicide 8 cones up Crumpet between each exercise. Bear crawl back down.
Merkins
Get-ups
Curls w CMU
Brick squats (sit on CMU)
4-count Mountain Climbers
Tricep extensions w CMU
MARY:
LBC for 1.5 minutes
COUNT-OFF & NAME-O-RAMA
11 men including Tanya from Eastern NC region.
CIRCLE OF TRUST/BOM:
Nothing is good in excess.
MOLESKIN:
Nobody got to Triceps.
ANNOUNCEMENTS: