F3 Knoxville

Rolling the Dice

THE SCENE: Warm and muggy, slight drizzle towards the end almost provided some relief
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Michael Phelps

LBAC x 20 IC each way

Plank Jacks x 20 IC

Hand Release Merkins x 20 OYO
THA-THANG:
Moseyed to end of parking lot.  Took turns rolling 3 dice, green for exercise, other 2 multiplied for number of reps.

  • 1. Burpees
  • 2. Dips
  • 3. Out & Back
  • 4. Merkins
  • 5. Mtn Climbers (4-count)
  • 5. Lt. Dangers

Once again, like the last time we did the dice, the reps tended to stay low (under 20) and we hit the Lt. Dangers a number of times.  Fast-n-Easy was disappointed to not roll 36 burpees.  We nearly made it thru 3 rounds of rolls.

Moved to near the front of the school for some Brickyard (Ascending) Bear Crawls.

Back to starting point for about 5 minutes of dealer’s choice Mary ending with prisoner get-ups

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about loving our neighbors, an ongoing thing at Brickyard.  We need to have God’s love in us to be able to give it to others.  We are to be the example of light to them.
MOLESKIN:

ANNOUNCEMENTS:

Tuesday Card Game

THE SCENE:  Overcast. 70 degrees. Low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
SSH x15 IC
Hillbilly x10 IC
Tempo Merkin x10 IC
Tempo Squat x10 IC
8-ct Bodybuilders x5 IC

THA-THANG:
After warmup, formed two lines on Petey & Amazon. PAX mosey to Amphitheater and circled up.

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Inverted Rows IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 20 reps
Face cards = 15 reps
Less than face = Value of Card

Joker pulled:

All PAX run to top of amphitheater steps for the shoulder shredder:

4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 total sets to get to 100 reps

Bear crawl down amphitheater steps after.

Continued with Deck of Cards. Couldn’t finish so the last set of exercises I pulled 4 aces to hit 20 of each exercise before endex.

COUNT-OFF & NAME-O-RAMA
24 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Discussed the importance of focusing on one thing and doing it well rather than multi-tasking as it pulls attention away and it’s difficult to get momentum generated. “Never half-ass two things. Whole-ass one thing.” Ron Swanson

ANNOUNCEMENTS:
Big Ball to start Monday workouts

Feeling Lazy ?

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC, imperial walkers, imp squat walkers, merkins, monkey humpers , all 15-20 IC
THA-THANG:

Partner Up for Lazy Doras (no running)

Lazy Doras

100 merkins -One partner does 10 reps while the other planks, then switch

200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground

300 squats-P1 25 squats while P2 holds Al Gore

super 11s

1 cmu curl, 1 cmu triceps extension  over head , 2 cmu curl , 2 tri extension overhead , keep going till you get to 11 reps of each

11s, 1 big boy sit up , beat crawl 15 yards, 10 body builders , lunge back , 2 big boys, best crawl 9 body builders, etc…. until done

MARY:
Hello dolly x10 ic

slutter kicks x 10 ic

lbc x 10 ic

alterbatikg superman x 20 ic

madonnas x 10 ic
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
Success doesn’t come from what you do occasionally but what you do consistently
MOLESKIN:
Simplt put, be comsistent in everything you do. Keep pushing, keep coming out to F3, keep reaching out to sad clowns!  Keep on keeping on!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Eye-Hand mis-coordination

THE SCENE: Dog Pound, gloomy but a little cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Demos of Frogger Merkins, horse kicks
THA-THANG:
Mosey to the ice rink with a CMU. (Copying the wall jump I heard about.)

Split into partners,, one does frog walks  down bouncing a lacrosse ball switching hands and then does 20 merkins, goes back same way and does 40 shoulder taps.. Partner 2 jumps over wall and does 10 Curl-press-tris with CMU then jumps back over wall and switches with partner. Repeat (4 rounds)

line up on goal line. All bounce their lacrosse ball do one burpee and catch it moving length wise across rink. Repeat 4-6 times.

Run across Rink bouncing ball x4

Tweet E Audible: Donkey Kick Burpees holding ball between feet x10

BBS X25 bouncing ball between reps

mosey to the track with CMUs. . Run around track till you see a cone. Do that exercise. Then run to next cone. They are:

  • Shoulder tap merkins x10
  • LBCs x25
  • Frogger Merkins x10
  •  Horse kick leg ext x10 each leg
  • dry docks x20
  • Curl press tris x10

MARY:
Scissor LBCs, Flutter kicks, Peter Parker’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Discussed how sin can grab a hold of anyone regardless of  background, wealth, looks, ethnicity, intelligence and any other factor. Everyone struggles with something and the only way to get fully through it is with God’s help.  Be honest with yourself and ask for God‘s help. He will get you through it.

MOLESKIN:
We all know who is coordinated and who is not.

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.