F3 Knoxville

Burning off the Snickers

THE SCENE: A crisp 33
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Cherry Picker (x5); BAC (x 10 each way).

THA-THANG:
Mosey to playground — 5 body blasters OYO (burpee > pull-up > knees to elbows).

Mosey to b-ball court for suicides:

  • Sprint suicides with 10 merkins at each line and a burpee every time you touch the baseline.
  • Run to playground for 5 body blasters
  • Bernie suicides/20 squats at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Bear crawl suicides/25 LBC at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Lunge suicides/10 CDD at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Crab walk suicides/25 BBS at each line with burpees at baseline
  • Run to playground for 5 body blasters

MARY:
no time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 16:13-14 — “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.”

Hodor

THE SCENE: gloomy with a chance of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers

  • some of these some of those
    THA-THANG:

    • CMU and mosey
    • Hodors from one end of the parking lot to the other 4x
      • 10 hodors then run to the other end of the parking lot then 10 hodors then run back to the beginning
    • CMU and mosey to another corner
    • 100 overhead press to failure then run to the corner of the parking lot
    • 50  goblet squats to failure then run to the corner of the parking lot
    • 25  burpees ” ” ” “
    • 25 curls for the girls
    • Run to the corner closest to the tennis courts
      • 4 corners
        • 25 scissor kicks
        • 25 v up

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
5 men
CIRCLE OF TRUST/BOM:
thankful for the men who keep me accountable to keep coming in the workouts.

Rise of Q-Bacca

One comment

THE SCENE: 70 degrees.  On Halloween.  Really.  Oh, and rainy too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Storm Trooper Surrenders (SSH) x25 IC
Tie Fighters x15 IC each way
Imperial Walkers x15 IC
Failure to Launch x8
Womp Rat Kicks (Rockettes) x15 IC

THA-THANG:

Time to learn the ways of the Force! Begin with the Light side

Mosey to the bottom of the Sarlacc Pit (Baby Everest)

All excercises x11 (one for each film)
Start with Lunges, escape the pit, then mosey back along the path. Then lunges and walkers.

-Lunges (each leg)
-Imperial Walkers (4ct)
-Gorilla Humpers (4ct)
-Hand-release Merkins
-Taps (shoulder… 4ct)

Kessel Run (up and around the parking lot, down to the playground), completed in less than 12 parsecs.

Now it’s time to discover the power of the dark side…

Same as previous routine, except Wookie (bear) crawl from the playground entrance out to the street between rounds.

-Derkins
-American Hammers
-Ranger Merkins
-Knees to Chest (hanging from swingset)

Force is in perfect balance… Completed both routines just in time to return to AO

MARY:
None today!
COUNT-OFF & NAME-O-RAMA
Five padawans today, including FNG Baby Boomer (Norm Vaughn)
CIRCLE OF TRUST/BOM:
The struggle between light and darkness is real. But it’s not between two “sides” of the same coin. Light and darkness are opposites. And the light is not just one side of some impersonal “Force”. The Light is a person.

John 1:3-9
All things were made through him, and without him was not any thing made that was made. In him was life, and the life was the light of men. The light shines in the darkness, and the darkness has not overcome it. There was a man sent from God, whose name was John. He came as a witness, to bear witness about the light, that all might believe through him. He was not the light, but came to bear witness about the light. The true light, which gives light to everyone, was coming into the world.

MOLESKIN:
So I got this Chewbacca onesie about a month ago. Thought it would be great for a Halloween Q. Surely by October it’ll be cold enough to wear this thing. So I committed. And then it was 70 degrees. Hope the smell washes out…
ANNOUNCEMENTS:
Brolympics! Sign up! Canned food! Bring it!

Bomb Shelter Trick or Treating

THE SCENE: Mid 60’s and kinda muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping Jack o’lanterns 20

Frankenstein rocking chairs 15

Rise from the dead burpees 10

Best Skeleton stretch ever with a twist 3 each side

THA-THANG:

Trick or treat

Mosey around the park stopping 6 times for:

20 merkins IC on “down”

20 prison getups IC on 4-count

20 BBS IC on “up”

MARY:

10:1 burpees. We got 10, 9, 8 so 27 burpees.

COUNT-OFF & NAME-O-RAMA
10 HIMs were spooky scary.
CIRCLE OF TRUST/BOM:
Just asked for the group to keep our Star Course team in their thoughts tomorrow night.
MOLESKIN:
ANNOUNCEMENTS:

The Heisman

THE SCENE: A NICE 60 degrees and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow Mosey
Double Block Walk

THA-THANG:
Interval Training with Blocks between 2:00 heavy, 1:00 moving

-2:00 Burpees with Block/ -1:00 High Knees
-2:00 Curls to Thrust / -1:00 Skaters (can’t remember f3 name for these)
-2:00 Merkins / -1:00 Iron Mikes
-2:00 V-ups / -1:00 Mountain Climbers
-2:00 Squats with Block / -1:00 Empirical Walkers
-2:00 Moving Merkins on Block / -1:00 Star Jumps
-2:00 Big Boys with Block / -1:00 Frog Jump, Burpee, Turn
-2:00 Kettlebell Swings / -1:00 Hop, Hop, Shuffle Back
-2:00 Step ups with Block / -1:00 Burpees
-2:00 Bear Crawl with Blocks / -1:00 Heisman, 1, 2, Home.

MARY:
Slow Mosey with Blocks (to put them back)…Cool down.

COUNT-OFF & NAME-O-RAMA
4PAX: Aladdin, La-z-boy, Cavalier, Junk

CIRCLE OF TRUST/BOM:
1 Timothy 6: “But godliness with contentment is great gain…

What are you going to leave behind when you die.  It’s not stuff.  What are you pouring into…what are you influencing.  Are we more concerned over how much stuff we are accumulating or what type of impact we are making on others lives?  I have to practice contentment and being happy with what I have.  We are blessed and we need to bless others.

MOLESKIN:
Prayer for Lady Junk and Junk, Butter’s son’s surgery, Caviler’s ex-wife and daughter.