F3 Knoxville

Author: Coolio

Don’t sink the ship

THE SCENE: Weather perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on base line

High knees to one end and back

Heels to butt one end and back

Skip to one end and back

50% sprint one end and back

100% sprint one end and back
THA-THANG:
mosey to the river walk.

  • route 66
  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

Repeat 3 times

mosey to cardiac

Backwards run to the 1st turn

Bear crawl to the 2nd turn

Sprint to the hill

repeat 2 times

Top of the hill one last round of:

  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

MARY:

COUNT-OFF & NAME-O-RAMA
28 strong
CIRCLE OF TRUST/BOM:
Do not neglect areas of your leadership and don’t sink the boat.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just another manic Friday

THE SCENE: Perfect temp.  Slight breeze from the NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle hops

15 big boy sit ups

15 LBCs

15 American hammers

20 Mountain climbers

Rinse and repeat
THA-THANG:
Mosey

10 Lunges

20 Merkins

Repeat 5 times

Mosey to Everest and Partner up for some Doras

200 Squats

100 Squat Jacks

25 Burpees

Charge up Everest to the rock pile and grab a rock

15 Curls

15 squats

15 rows

15 over head press

Rinse and repeat 2 times

Mosey to AO

COUNT-OFF & NAME-O-RAMA
24 men One FNG Dana “Tooth Fairy”
CIRCLE OF TRUST/BOM:
Get in the word!

Blessed is the man

who walks not in the counsel of the wicked,

nor stands in the way of sinners,

nor sits in the seat of scoffers;

2  but his delight is in the law of the Lord,

and on his law he meditates day and night.

3  He is like a tree

planted by streams of water

that yields its fruit in its season,

and its leaf does not wither.

In all that he does, he prospers.

 

April Showers

THE SCENE Cold Wet Rainy and Beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop 25X

Tempo Squats

Switch foot x20

High Knees/50% sprint

High Skips/50% sprint

100% sprint
THA-THANG:
Find a battle buddy

Wheel barrel 15 steps on hands/10 derkins/switch until you reach the other side

10 merkins/10 mountain climbers/50% back

Bear crawl/Broad jump/half way switch with partner to the other side

10 merkins/10 mountain climbers/50% back

Man Carry/Fireman Carry/Lunge to halfway and switch.

10 merkins/10 mountain climbers/50% back

Catch the Fox (no one did)

Mosey to the Pavilion.

15 pull ups/15 dips/15 derkins/ Partner side straddle hop until complete and switch

Mosey to playground

15 box jumps/15 dips/15 derkins/Partner big boy sit ups until complete and switch

Mosey to the hill

Partner does merkins/Partner runs to top and does 10 merkins switch until you hit 100

Mosey to the top of cardiac/Partner big boy/ Partner run to bottom and do 10 merkins and switch

Mosey to bottom of cardiac/Hug partner and tell him Jesus loves you.

10 burbees and run to the top and back to AO

Cash out with American hammers and count it off

COUNT-OFF & NAME-O-RAMA
28 men no FNGs
CIRCLE OF TRUST/BOM:
We get the opportunity to wake up everyday to die to self, serve others and put others first and you last.  Get comfortable with being uncomfortable.

Just another Monday Morning

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud.  25 yards.   Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

 

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times.  Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage.  Get into the habit of confessing sin to your brothers.  Don’t let it build up and fester in your heart.  God gives Grace the the humble.  1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a rightb spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q.  Call someone to CO-Q.

Birthday Beat Down

THE SCENE:9 degrees.  A little ice, some snow and no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cheatsheet “Get ya some” x 20

THA-THANG:
Mosey to the trail at the top parking lot

  • 15 Flutter kicks followed by Mosey
  • 15 merkins followed by Mosey
  • 15 big boys followed by Mosey
  • 15 squats followed by Mosey
  • repeated 4 times until we got to the base of Everest
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Summited Everest to the rock pile

  • Grab a rock
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Mosey Down the hill toward soccer field

  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Mosey to the soccer field

  • High Knees
  • Ankle to butts
  • 25% sprint
  • 50% sprint
  • rest
  • High knees
  • Up and downs x5
  • Up/downs/roll over in the snow x3

 

  • Mosey to the church
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats
  • Mosey to AO

MARY:
Boat Canoe (Power T) for 1 last minute!
COUNT-OFF & NAME-O-RAMA
12 strong with 1 FNG! Welcome Topless! (Casey Holbrook) Pasted out donuts
CIRCLE OF TRUST/BOM:

Lord What is the Measure of my Days

O Lord, make me know my end
    and what is the measure of my days;
    let me know how fleeting I am!
5 Behold, you have made my days a few handbreadths,
    and my lifetime is as nothing before you.
Surely all mankind stands as a mere breath! Selah
6     Surely a man goes about as a shadow!

Life is fleeting.  God teach us to number our days.

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