F3 Knoxville

Author: I-Beam

Reindeer Games

THE SCENE:  24 and brrrr
F3 WELCOME & DISCLAIMER
WARM-UP:

SSH IC x 20
Baby Arm Circles IC x 10 each way
Cherry Pickers IC x 20 Cadre Danny style
Imperial Walkers IC x 20
Cherry Pickers IC x 10

THA-THANG:

Mosey one short lap to Field 2
Split into teams
Field Races x 4 (partner carry, object carry, shuffle, hop, crab crawl, bear crawl, Burnie Sanders, sprint)

Mosey to Field 3
Dips x 20 IC
Wind Sprints x 6
5 Merkins after each
Wall sit x 1min

Mosey back to parking lot the long way

MARY:
Ring of Fire – 5 Merkins, 4 Merkins ….
Ring of Fire – 5 BBS, 4 BBS ….
Ab cycle:
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground
American Hammer x 20 IC

Mosey around parking lot – 2 laps

Crunches x 50 IC
Merkins x 20 OYO

COUNT-OFF & NAME-O-RAMA
14 PAX

CIRCLE OF TRUST/BOM:

Lust says, “I want it.”
Entitlement says, “I deserve it.”
And Pride says, “I can handle it.”

What or who is controlling you?

Truck Stop Ruck

  • THE SCENE: 32 degrees
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Ruck Up
  • 10 merkins IC
  • 10 Cherry pickers OYO
  • 10 BBS Ruck overhead
  • 10 Ruck presses
  • THA-THANG:
    Ruck up, carrying 60lb sandbag and 50lb PVC
  • Ruck to soccer field
  • 25yd coupon drags, partner mosey x 2
  • 50yd crab walk – ruck on front
  • Mosey 1 lap around soccer field
  • Ruck around park and back to soccer field
  • Mosey 1 lap around soccer field
  • 10 merkins, 10 squats, 10 overhead presses, 1 min ruck hold over head
  • Ruck back to aO

COUNT-OFF & NAME-O-RAMA
4 PAX, I-Beam, Frosty, Butters, Wax job

Working for the wives

THE SCENE: 65 and clear

Q –  I-Beam

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20 IC

Cherry Pickers x10 IC

Michael Phelps

Baby arm circles x IC each direction

THA-THANG:
Mosey to the courtyard

Husbands and wives

Name: I-Beam

  • I – 30 SSH
  • B – 20 Crunches
  • E – 1 min wall sit
  • A – 50 SSHs
  • M – 20 burpees

Mosey around the courtyard

Name: Abacus (has trouble spelling….)

  • A – 50 SSH
  • B – 20 crunches
  • B – 20 crunches
  • A – 50 SSHs
  • C – 30 squats
  • U – 30 Baby arm circles
  • S – 30 Burpees

Mosey around the courtyard

Name: Resie (I-beam’s M)

  • R – 15 Merkins
  • E – 1 min wall sit
  • S – 30 Burpees
  • I – 30 Jumping jacks
  • E – 1 min wall sit

Mosey around the courtyard

Name: Loretta (Abacus’ M)

  • L – 2 min wall sit
  • O – 40 SSHs
  • R – 15 Merkins
  • E – 1 min wall sit

Ran out of time, mosey back to the AO

COUNT-OFF & NAME-O-RAMA
BOM:
Prayed for our children, wives, and friendships in F3

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

Mosey to Dora

THE SCENE: 42 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops x 20 IC
  • Sumo Squats x 15 IC
  • Burpees x 5

THA-THANG:

Mosey to boat parking lot
Dora’s – light pole to light pole
Find a Battle Buddy
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Planks when complete

Mosey one lap around boat parking to driveway hill
Yo-levens (courtesy of F3-Swamp Rabbit)
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……
Planks when complete
Mosey back to parking lot

MARY:

BBS x 20 IC

Flutter kicks x 20 IC

Hello Dolly’s x 20 IC

Heels to sky x 20 IC

COUNT-OFF & NAME-O-RAMA
1 FNG – FrankNBeans
CIRCLE OF TRUST/BOM:

1 John 1:5 – 2:2 says we should walk in light and admit our sins.  If we admit our sins doesn’t that admit weakness?  What happens when we struggle, have a fight with our wives, get frustrated with our children, have a bad day at work?  Who do we turn too?  How do you attempt to justify the struggle to yourself?  Do you attempt to be better by improving yourself?  

John reminds us to confess our sins and our “advocate” Christ will cleanse us from all unrighteousness.  This my brothers is self-submission.

Goal – “give what God wants from me”

Focus – “changing my heart”

Center of Dependency – “God and His Holy Spirit”

Outcome – “Life”

ANNOUNCEMENTS:
F3 Davidson – PAXs wife struck and kills by by garage truck. Left behind 4 2.0’s.