F3 Knoxville

Maundy Thursday Montage

THE SCENE: 60 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Cherry Pickers x 6
  • Circle of burpees

THA-THANG:

  • Indian run to where the boats used to be
  • Paula Abdul the length of two light poles.  Bear crawl forward 2 parking spaces, do 10 merkins.  Bear crawl backward 1 parking space, do 10 squats.  Rinse/repeat until you reach the 2nd light pole.
  • Mosey to the bottom of the stairs on long island.
  • Iron Mike countdown.  Start at the bottom of the stairs with 10 iron mikes (each leg), then run up the stairs, up the hill to the rock and do 9 iron mikes.  Run back down, do 8…run back to top, do 7.  Rinse/repeat until you work all the way down to 1.
  • Mosey to the Matterhorn.
  • Sprint to the 1st light pole, do 10 squats and 10 derkins.  Bernie Sanders to 2nd light pole, do 10 squats and 10 derkins.
  • Slowsey to the bottom of Matterhorn & indian run back to the AO

MARY:

  • LBC x 25
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Toto, Snitch, Toebox, Trolley, Peek-a-boo, La-Z-Boy, Frosty, Butters, Flute Loop, Sparky, Abacus, Hot Tub, Dreadlock (FNG), Stitches (FNG), Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Talked about the meaning of Maundy Thursday and what an important day it is.

MOLESKIN:

ANNOUNCEMENTS:

Baptism: What Are You Waiting 4?

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

  • Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
  • Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
  • Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
  • Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1:  C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50,  C4 Pickle Pounders x 50.  Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance.  I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters.  i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team.  if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders.  Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy Metal

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Stretch OYO
  • Merkins x 10 IC
  • SSH x 20 IC
  • LBAC fwd/bkwd x 10 IC
  • Squats x 10 IC
  • Run a lap around the island

THA-THANG:
Grab something heavy and begin a slow mosey.  Weights consisted of Ratchet’s gas cans, several kettlebells, 30, 25, 20 lb dumbbells, and the golden cmu.  We moseyed for about 100-150 yards at a time around the park, stopping for 25 reps of the following exercises.

  • Burpees
  • Nose wipers
  • Squats
  • Gas pumpers
  • Curls
  • Dry Docks

Once we reached the paved hill by the bathrooms.  11’s….sort of.  We started out doing 11’s but then the QIC changed it to just 10 reps at the top and 10 reps at the bottom each time.  Merkins at the top, Squats at the bottom.   Each trip up the hill the PAX carried all the weight and were allowed to leave the lightest weight at the top of the hill.  We were done once we’d worked our way down to just a single 87lb gas can.   Probably 10 or 11 trips up and down the hill with the weight.

Mosey back to the AO with the weight.  Stop along the way for sets of 25 of the following:

  • Dips
  • American Hammers
  • Burpees

MARY:

  • Star Crunch x 10 IC
  • Heel ups x 10 IC

COUNT-OFF & NAME-O-RAMA
10 this morning:  La-Z-Boy, Mayberry, Toto, Cosmo, Cornhole, Gibbler, Judge Judy, Sparky, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:
Don’t compare yourself to others.

MOLESKIN:

ANNOUNCEMENTS:
upcoming CSAUP at the Bomb Shelter

Fiddy Two

THE SCENE: Its cold now

WARM-O-RAMA:

My usual

SSH

Cherry Pickers

Merkins

Tempo Squat

IC^^^

OYO for last thing

THA-THANG:
Insert information about the workout.

  • Mosey towards low brick thingys
  • Quick flutter kick session IC x 52
  • 7s on the wall (Step ups and Man Makers)
  • Mosey to Sophomore(?) Hill
  • Doras 200 merks + 150 5 inch LBCs
  • The rest was suicides and sprints… of course some superman swimming was in there

MARY:
Waxjob did the classic row boat while I grabbed my phone
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:

I was recently accepted into medical school. I have mixed feelings about it. On one hand it is a wonderful opportunity that I have worked very hard to attain, but also a whole slew of new doors and responsibilities await me. It is ironic that I have a certain place to go, yet I feel more uncertain now that I am accepted. With all that being said, it is time for me to go out into the world. There are times in life where opportunities arise and you must take the decisive step to take advantage of the opportunity. That means putting some of the uncertainty on hold and accepting it. It is a sort of leap of faith I suppose.

I know we all have done this after all. We all came out to our first F3 workout not knowing what to expect. Look at us now. 🙂
MOLESKIN:
Toto mentioned during the COT that now is the time to reach out to our brothers. The holiday season can be the best of times and also the worst. Take the initiative and reach out!!!
ANNOUNCEMENTS:
3rd F comin up