F3 Knoxville

25 Burpee Hill Races

THE SCENE: Post-rain wet goodness. ~55 degrees.
F3 WELCOME & DISCLAIMER
I am neither a professional trainer or preacher.  Grace is appreciated.
WARM-O-RAMA:
SSH, Cherry Pickers, High Knees, But-kickers, Split Merkins, Lunges
THA-THANG: 25 Burpee Hill Races

2 Hims race against each other doing 10 Burpees at top and bottom of adjacent staircases with a final 5 burpees at the top of a hill that is 100 Meters away.   The remaining HIM’s engage in other various torture techniques such as

  • Crab Walks 25 yards
  • Bear Crawls 25 yards
  • Matching Burpees that the racers are doing
  • Bernee 25 yards
  • Sprint 25 yards
  • Lunge 25 yards

When one group of two hims finish their race, the next group of two HIMs pulls a burpee variation ball from the basket of burpee variation balls and commences their race.  Once everyone has raced, then the whole group races against each other for one final round.

MARY:
Push the burpee bucket back to the AO by taking turns doing a crab walk push, bear crawl push, bernee cary, mosey, side straddle (both sides).  Finish up with a Jail break.

COUNT-OFF & NAME-O-RAMA

Welcome Spotter – new FNG!

CIRCLE OF TRUST/BOM:
Capability Judgement Conviction – Please watch how you are prone to be judgmental not only of your wives looks but also of her accomplishments and capabilities. You might be aware of your tendency to judge visually but not only should you reject this attitude of the heart but also the judgmental attitude of their accomplishments.  Do not fall prey to the enemies (and worlds) comparison games – It is the way of death.  Choose life in the way of forgiveness, grace, and love.

Summerized all to well by Bartmans joke:

A man comes home and says to his wife when he comes home from work – “I’ve been at work all day and come home and the house is a mess and the laundry is not done – What have you been doing all day?” – To which she replies, “You’ve been at work all day and yet we’re still not rich – What have you been doing all day?”

MOLESKIN:
Apologies to FNG Spotter for a very steep ramp up to the burpee learning curve.

ANNOUNCEMENTS:
Congratulations to Judge Judy and all those who competed in the F3 Olympics

Monday runday

THE SCENE: 50, moist and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the field on watt rd
THA-THANG:
Full field Sprint, jog perimeter of the field back to the start line x 5

Run the full loop and back to the Watt Rd field

Get a battle buddy, partner Bernie Sanders 25 yds, then turns and sprints to end line.  Partner b waits until partner gets to the 25 yards then tries to catch him.  Switch and repeat 4x

Bernie Sanders to midfield, Sprint to the end 4x

Mosey back to ao

Run up the hill towards the cess pool 2x

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Coupons n Such

THE SCENE: Mid 50’s, a little damp but not bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ran the loop
THA-THANG:
20 reps of:
Merkins
OH Presses
Leg Lifts
Burpee Thrusters
Grab a coupon and touch the brick at the front of TJ’s
Repeat
Backwards loop with interval running
Another round of PT and coupons up to TJ’s
One last loop with just the jugs and the 80lb sandbag. Switch when the guy with jugs says.
MARY:
COUNT-OFF & NAME-O-RAMA
4 men got a jump on the day.
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

BB Asylum PM Nov 1 Candy Corns!

THE SCENE: Overcast, Slightly Damp, about 68 F, Bagpipes a playin’ in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill – – slow 15 (4 ct) IC

Arm Circles Thumbs Up –  (3ct) IC

Arm Circles thumbs down – (3ct) IC

SSH (4 ct) 20 IC (ish)

Cherry Pickers – 16  (4 ct) IC

Imperial Walkers – 16 (3 ct) IC

THA-THANG:
IDivide into 2 teams (slow mosey to mid hill)

Bataan Death March to admin bldg. stairs

Back person does 3 burpees and catches up

Heel drops on stairs (IC)

Straight-15, angled out-15, angled in-15

Candy Corns (both arms extended straight out, rotate to each side, then both vertical, then back to side and back extended straight out)

With a partner

8 merkins, then 80 Candy Corns

9 Merkins, then 90 Candy Corns

10 Merkins, then 100 Candy Corns

Bataan Death March to cones on Open Ground

Lunge across field, 20 LBC (4 ct), Bernie S back

20 Squats, Bernie S back across,

20 SSH (single ct), run across

20 American Hammers (4 ct)

Rinse and repeat

Bataan Death March to Picnic Table Shelter

               Ladder

                   20 Dips then 5 BBS

15 dips, then  10 BBS

10 dips, then 15 BBS

5 dips, then 20 BBS

Mosey to rock pile – as crow flies up the hill

25 rock curls (IC), 25 Lifts (IC)

Mosey to AO

COUNT-OFF & NAME-O-RAMA
13 PAX and 1 FNG True @StubHub,
CIRCLE OF TRUST/BOM:

Topic: Fault finding and criticism

“When the choice is to be right or to be kind, always make the choice that brings peace.” – Wayne Dyer

“Conflict cannot survive without your participation” – Wayne Dyer

“When you judge another, you do not define them, you define yourself.” – Wayne Dyer

“If you want to move from darkness into light, stop finding fault in others. Finding fault in others means finding fault in God.”
― Dada J. P. Vaswani

Romans 15:1

Now we who are strong ought to bear the weaknesses of those without strength and not just please ourselves.

Matthew 10:8 New International Version (NIV)

8 Heal the sick, raise the dead, cleanse those who have leprosy,[a] drive out demons. Freely you have received; freely give.

Instead of judgment, extend God’s love to those around you, beginning with your family, your friends and your co-workers. Often those closest to us feel the harshest effects of our judgmental attitude

As F3 leaders we need to provide positive support and encouragement to those around us.

.ANNOUNCEMENTS:
Olympics on Saturday, Picnic on Sunday.

Merkins and Burpees at the Asylum

THE SCENE: The Asylum AO, temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Imperial Walker, 15 mountain climbers, 10 Peter Parker’s, 10 Spidermans (6″ Peter Parkers…newly coined?), 10 windmill
THA-THANG:
YHC did not devote enough time to planning, so we winged it a little. The basic idea was to focus on upper body with running to each area. We started each pain station with a variety of merkins followed by burpees and then running up a hill. We hit the hill by the launch point first, then cardiac, and finally Everest. We ended with Mucho Chesto before COT: 10 merkins, 10 diamond merkins, 10 wide arm merkins, 10 stagger left merkins, and 10 stagger right merkins.

COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
The WORD came from 1 John 4:19-21. Forgive and love your fellow man. If can’t do that, how can you say you love God.
ANNOUNCEMENTS:
Anniversary F3 Knoxville Olympics Saturday, picnic on Sunday, food drive coming in the near future (Sharky to provide more details later).