F3 Knoxville

Author: Bagger

We Love Burpees

THE SCENE: 40 degrees and damp.  Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Little Baby Arm Circles Forward (IC) x 10, Little Baby Arm Circles Backward (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is bigger than I remembered.  We only made it 3 Laps around due to time.  Some made it through 4 rounds of Burpees.  Did some Tempo Squats and Flutter Kicks as well.

Mosey to side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 40 Mountain Climbers
  • 20 Big Boys
  • 20 Squats
  • 5 Burpees

Mosey back towards AO

Play a little game of 21’s starting with 20 Calf Raises and 1 Burpee (Ran out of time today)

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
11 HIMs got better today with 1 FNG!  Welcome Cable Boy!
CIRCLE OF TRUST/BOM:

Give Thanks!  We should all remember to give thanks when it is due not just around the holidays.  In that regard, I would like to give thanks to my F3 brothers.  Thank you for keeping me motivated to come and get better early in the morning.  If it wasn’t for you guys, I would be stuck in my fartsack until I got up for work.  I also want to thank everyone who has been on Q and shared their message at the end of the workouts.  I’m a very reserved/compartmentalized person.  Everyone being open and honest and sharing what is on their minds/hearts has helped and continues to help me become a better person.

1 Thessalonians 5:18 – Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

MOLESKIN:
Props to Spotter for bringing 2 FNGs within the last 2 weeks!  Shoutout to the PreRuck crew Jude Judy, Doubtfire and Shooter!
ANNOUNCEMENTS:
3rd F event next Saturday 12/8

A Patient Ascent Up Jucomanjaro

THE SCENE:  42 Degrees and Clear Sky, Perfect weather for a VQ

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro with “Stops” along with the way.

Stop# 1 (Bottom)

  • 5 Burpees, 15 Tempo Squats (IC), Lunges (10 each leg), 10 Bobby Hurley’s

Stop# 2 (3rd Sewer Grate)

  • 15 Merkins, 15 Big Boys, 10 Flutter Kicks (IC), 50 Mtn Climbers

Stop# 3 (Turn Out)

  • 5 Burpees, 15 Tempo Squats (IC), Side Lunges (10 each leg), 10 SSH (IC)

Stop# 4 (Concrete Block)

  • 20 Shoulder Taps, Plank (45 seconds), 20 LBCs, 10 Freddie Mercury’s (IC), 15 Merkins

Stop# 5 (Top)

  • 10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, Plank (45 Seconds), 20 Plank Jacks

Mosey back to AO

MARY:

10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, 15 Merkins, 10 Flutter Kicks (IC), 10 Body Builders, Peter Parkers

COUNT-OFF & NAME-O-RAMA

15 HIMs got better today with 1 FNG (Salad Bar)

CIRCLE OF TRUST/BOM:

PATIENCE – One of the major issues I have is my lack of patience.  This is true for many different things whether we are talking about dealing with people I know, the general public, neighbors, sports, etc.  Lately, I feel like my patience is being tested constantly and God is letting me know that I have a lot more work that I need to do.

Colossians 3:12 – Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.

Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer.
MOLESKIN:

ANNOUNCEMENTS:
Food drive