F3 Knoxville

The No Q Q There will be burpees

THE SCENE: Not so humid, almost cool
F3 WELCOME & DISCLAIMER: First, some discussion.  Nobody signed up to Q. Charmin takes the Q 
WARM-O-RAMA:

SSH (4ct) x 50; 5 burpees OYO; Cherry Pickers x 6; one lap around the AO parking lot; little of this here and that there.
THA-THANG:

  • Mosey to the bottom of the dragon
  • Route 66 up the dragon – burpees
  • back down to the bottom and 25s (merkins and LBCs x4) till the 6 arrives
  • Route 66 up the dragon again – jump squats
  • back down to the bottom and 25s of Carolina Dry Docks and Flutters (4ct)
  • Mosey to Circus Maximus
  • 5 burpees into a sprint to the other end.  Then 10 squats and slow mosey back.  Repeat
  • Mosey to Baby Cardiac.  Bernie up with 3 burpees at the top, back down with 10 Merkins at the bottom
  • Back to the AO

MARY:
One round of Howling Monkeys, one round of Merkin Ring of Fire, with everybody holding at 6 inches every other set of 5 Merkins, one round of Jump Squat Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Because I had not planned to Q, I didn’t really have anything inspiring lined up.  The word is:  We need more guys to step up and Q.  Who can commit to once a month?  We’ll provide plenty of help and will co-Q with you.  It’s not that hard.
MOLESKIN:
Carney says go see “The Game Changer” movie.
ANNOUNCEMENTS:

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer

Ab Biscuit and Monkey Howler together again

THE SCENE: Clear, full moon and a balmy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 , Tempo Merkins x 20.  That’s it

THA-THANG:
Mosey to the back brick parking lot for Ab Biscuit, variation on Sea Biscuit

  • BBS x 10
  • Hello Dollys x 20 (4ct)
  • American Hammers x 30
  • Run lap
  • Repeat ab exercises, run 2 laps
  • Repeat ab exercises, run 3 laps
  • Repeat ab exercises, run 4 laps
  • Now back down to one lap
  • LBCs x 50 (4 ct) while waiting for the 6

Mosey to the playground for 25s – Decline Merkins and Flutters (4 ct)

MARY:
Monkey Howlers:  Circle up and get into Monkey Humper pose.  Hold the pose while each of the PAX takes turn doing 10 Monkey Humpers till we make it all the way around the circle.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Yesterday was Father’s Day.  Remember that our children are reflections of who we are as fathers.  Are we a reflection of our Heavenly Father?
MOLESKIN:
Prayers for Cheatsheet’s girlfriend, who lost her father yesterday (on Father’s Day).

That Skunk Was Ready For Us

THE SCENE: Kinda humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 45. You can’t get anything past Catgut; he knew what was up.

15 Baby Arm Circles + 15 Overhead Claps + 15 Reverse Arm Circles

Windmills

A lap and a half

THA-THANG:
CMUs felt abandoned after Tuesday’s CMU-free workout, so we gave them some love.

45 reps of anything Q could think of, followed by a little run, 2 burpees, and a Bernie back. Lots of sweating.

Mini-mosey to The Cloud, where we did 3 rounds of Box Baby Boxes, 15 reps each. Once again, Catgut knew what it all added up to.

Our unwelcome guest Jack Webb showed up again today.

3 rounds of 45 second wall sits. 15 PAX, 3 rounds…it all just kind of fell into place today. Must’ve been destiny.

We were headed to Cardiac when Eagle Eye Hands spotted our little striped friend waiting to ruin our week. Skunks do not keep us from Cardiac. We took a more scenic route. Up Cardiac just one time, and back to the AO.

MARY:
Who has time for Mary when Jack Webb visits?
COUNT-OFF & NAME-O-RAMA
15 men and one uppity skunk.
CIRCLE OF TRUST/BOM:
For a man turning a year older, an excerpt from Wendell Berry: “Every day you have less reason not to give yourself away.”
MOLESKIN:
Deep thanks to all the men of F3 for Qing us and for showing up every morning. What a great gift.
ANNOUNCEMENTS:
Maybe only young guys should take birthday Qs.

Highway 45

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Went down to the oval parking lot – 9 light poles total on the perimeter of the oval. 1 Lap for each of the following exercises, stopping at each light pole and doing 5 reps of the exercise (total of 45 reps each lap):

  1. Burpees
  2. Flutter Kicks (4 ct)
  3. Diamond Merkins
  4. Jump Squats
  5. Mountain Climbers (4 ct)
  6. Star Jacks
  7. Wide Merkins
  8. Hello Dollies (4 ct)
  9. Carolina Dry Docks
  10. Victory lap for the ones who finished

Back up to the AO for bear crawls across the parking lot, stopping at each line to do 1 Merkin. Back across the parking lot with lunges, stopping at each line to do 1 squat. Then, reverse lunges across the parking lot with bear crawls on the way back.

MARY:
Just enough time for one set of American Hammers

COUNT-OFF & NAME-O-RAMA
27 HIMs – no FNGs

CIRCLE OF TRUST/BOM:

Make the most of the day you’re given. It’s easy to look ahead to the next weekend, next vacation, next milestone, etc., but God has given us today. Today is a gift – be intentional with it.