F3 Knoxville

Drifter’s Rigged Carnival Games

THE SCENE: Welcome one and all to Drifters Carnival! We’ll have a parade in the brisk morning air. Then we’ll play some carnival games!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: (i.e. the parade)
Run around the park following the ring leader (i.e. Drifter)
we’ll do some side shuffles, high knees, lunges, bear crawls, etc. 

THA-THANG:
Game 1: CMU Ping Pong Toss
Before throwing, do an exercise on the list. If you miss, repeat the exercise. If you make it, pick an exercise to scratch off the list. Remove the CMUs as you make it in. Each removed CMU increases the reps of each exercise (10,20,30…90).

Exercises:

  • Good Morning
  • Single Leg Tow Touch
  • Dips
  • Squats
  • Lunges
  • Mtn Climbers 4ct
  • Wide Merkins
  • Shoulder Taps
  • and one other one

Game 2: Deck of Cards
Diamonds: Star Jacks
Hearts: X-Wings
Spades: Monkey Humpers
Clubs: Burpees
Jokers: Crab Walk, 5 Pull-ups, 10 Box Jumps, Bear Crawl, Flutter Kick for the 6 to get back
use value of card and 10 reps for face cards

MARY:
Used a Joker and did flutter kicks till time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Stories from John O’Leary (probably missed a few details)

Victim Questions
Why Me? Who Cares? What More Can I Do?

Growth Mentality Questions
Why My: what are the things I am grateful for or lucky to have?
Who Cares: I will thrive today because_______
What More Can I Do: Write out a situation that is troubling you, ask the question, then do the thing you can do to help that situation.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP coming up in the beginning of Feb!

OTB Fountain City Diegos

THE SCENE: Cold, dry 30o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forward & Backward
  • Imperial Squat Walkers 10x IC
  • Cherry Pickers 10x IC
  • Little of This, Little of That

THA-THANG:
Mosey to the church lot across the street, stop by my truck to pickup CMUs. Partner up. P1 does exercise, P2 bear crawls to cone and back.

  • Diego with coupons.
    • 100 Merkins (feet on CMU)
    • 150 Overhead Press
    • 200 LBC
    • 250 Curls
    • 300 Goblet squats

Mosey back to AO

MARY:

  • Flutter Kicks 15x IC
  • Hello Dolly 10x IC
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG named SoChia
CIRCLE OF TRUST/BOM:

Galatians 6:2 New American Standard Bible (NASB)
Bear one another’s burdens, and thereby fulfill the law of Christ.

MOLESKIN:

ANNOUNCEMENTS:

Army PT Test

THE SCENE: Frozen Beard type of morning, 19o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forwards and Backwards
  • Imperial Walkers 20x IC
  • Cherry Pickers 10x IC
  • Little of This/Little of That

THA-THANG:
Mosey to the track and partner up.
Army PT Test. P1 does exercise, P2 counts. Flipflop

  • 2 min of Pushups
  • 2 min of Situps
  • Timed 2 mile run

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Run the race. Challenge yourself. Get after it.
MOLESKIN:

ANNOUNCEMENTS:

Factory floor Conveyer

THE SCENE: Cold 37o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x30 IC
  • LBAC x10 IC Forwards & Backwards
  • Tempo Squat x15 IC
  • Tempo Merkin x10 IC
  • Cherry Pickers x10 IC
  • Little of This, Little of That

THA-THANG:
Mosey to the long lot and grab our CMUs. Conveyer with 5 stations. Lunge between stations 1-5. Station 5 is the push station. Run from Station 5 to 1. 2 rounds R1/R2

  1. Curls/Swings
  2. Overhead Press/Hammers
  3. Tricep Extensions/Bench Press
  4. Goblet Squats/Elf on a Shelf
  5. 5x 8 Count Man Makers

MARY:

  • Flutter kicks
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man in the Arena – Teddy Roosevelt. http://www.theodore-roosevelt.com/trsorbonnespeech.html

MOLESKIN:

ANNOUNCEMENTS:

All Together

THE SCENE: 28 deg. F and windy
F3 WELCOME & DISCLAIMER:  Given

WARM-O-RAMA:
15 SSH, 15 Imperial Walker, 15 Mountain Climbers, 10 tempo merkins, 10 windmill, 15 Moroccan Night Club
THA-THANG:

Mosey to the base of Jucomanjaro.  All exercises today were performed in cadence so that we can stick together the whole workout.  8 cones were spread out along the mountain and at each cone the following exercises were performed IC.  After each exercise, run to the next cone and wagonwheel to the 6 (not much there…all PAX stayed pretty close).

  • 10 burpees
  • 20 mountain climbers
  • 10 merkins
  • 10 diamond merkins
  • 5 stagger right, 5 stagger left merkins
  • 20 squats
  • 20 lunges
  • 15 Iron Mikes

For a little core work and time to breath, we did Heels to Heaven, Flutter kicks, and the protractor at the top.  Then, we made our way down the mountain and performed the same exercises as on the way up.  Judge Judy made sure I grabbed the cones on the way down to ensure that we didn’t come back up today.

When we reached the entrance to the school, we did a little “catch me if you can”.  All PAX are running backwards and the last one in line drops and does 3 burpees and then sprints to the front until all have sprinted once.  We then moseyed back to the shovel flag for some calf raises in honor of our site Q, Booster, who couldn’t make it this morning.  Something about a Metallica concert.  We did the calf raises in cadence with our arms resting on each others shoulders to help with balance and keeping with the theme of working together.

MARY:
Hello Dolly (Snaggletooth) and Freddie Mercury
COUNT-OFF & NAME-O-RAMA
9 HIMs today at JUCO
CIRCLE OF TRUST/BOM:
Ecc. 4:9-12 – If we work together, we are stronger and can accomplish more.
MOLESKIN:
Great job worked together and encouraging each other along the way.
ANNOUNCEMENTS:

Don’t forget to bring snacks for Wesley House