F3 Knoxville

The Two Brysons

THE SCENE: 49 (perfect!) and no rain (for a change)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15

Cherry Pickers x 10

Mosey the route to be repeated later on

Merkins x 30

Tie Fighter BAC x 10, forward and reverse
THA-THANG:
Divide into 5 groups for some station work:

STATION  #1

GRAB A CMU

CURLS x 20

ROWS x 20

SQUATS (W/CMU) X 20

Repeat until bumped

STATION #2

BURPEES x 10

Hello Dolly (4 CT) x20

Sumo Squats x 20

Repeat until bumped

STATION # 3

Single leg calf raises x15 each leg

Car. Dry docks x 20

Flutter kicks (4 ct) x20

Repeat until bumped

STATION #4

Bear Crawl across parking lot to last line

merkins x 20

Lunge back to beginning

Amer. Hammers x 20

Repeat until bumped

STATION #5

RUN

RABBITS WAGONWHEEL TO THE 6.  FINISH TOGETHER.

START AT STATION #1

Each group made it through about 1 1/2 times

MARY:
Ring of Fire with leg lifts, Capt. Thors, and ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My connection to God and to my fellow man is strongest when I have the courage to lower my defenses and allow myself to be vulnerable with others.  When I risk getting hurt is when I gain the most.  Do not be afraid to show weakness.  God said to Paul “My grace is sufficient for you, for my power is made perfect in weakness.”  (2 Cor. 12:9).  I pray that I have the courage to acknowledge my weakness to others and make myself vulnerable.
MOLESKIN:
2 FNGs today, both named Bryson.  Welcome Churro and Overachiever.  Prayers for Weezy and Gardener and their family as they move to Athens.
ANNOUNCEMENTS:

Q101 at JUCO – Mixin’ it up

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down.   Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

  • A – Authenticity – If you can’t do it, then don’t Q it. Period
  • C – Consistency – Count the same way every time, all the time.
  • E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
  • S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

  • SH 25x (IC)
  • Wide Merkins x 10 (IC)
  • Merkin 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

  • Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

  1. Survival
  2. Push yourself
  3. Encourage

Grinders – 12 min

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Three rounds:

  • Rd 1 = Burpees
  • Rd 2 = BBS
  • Rd 3 = Ranger Merkins (hands at should width, elbows in)
  1. Keep the PAX Moving. No down time
  2. Practice explanations the night before and make sure they are easy to explain!
  3. Demonstrate as needed
  4. Structure the workout with all skill levels in mind.
  5. Always start and end on time. Always have a watch or a phone
  6. Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones).  Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps.  Hold Plank until all finish.

  • Merkins
  • Star Jacks
  • Squats
  • Wide Arm Merkins
  • Bobby Hurley
  • Burpees

MARY:
Dealers Choice

  • Flutter Kicks x 25(IC)

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:

BOM

BOM

  • Plan your workout – Actually write it down and get someone who has Q’d before to review it.
  • Better to have too much than not enough
  • Have an alternative Plan! for rain, weather size of PAX etc.
  • Welcome everyone
  • Use good form
  • Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

  • easy to find fault, discontent.
  • easy to be irritated and impatient.
  • easy to groan and moan about the difficulties of life
  • easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen

 

The Old Hag

THE SCENE: 50’s, a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Ruck Merkin buy-in
THA-THANG:
Coupons were 1 – 65ish pound sand bag and 1 – 60 pound sandbag

Ruck with coupons and PT stations

PT Station 1

20 sandbag and ruck Squat

20 sandbag and ruck bent over row

20 ruck merkins

20 ruck presses

PT Station 2

20 Incline Ruck Merkins

10 Sandbag cleans

PT Station 3

15 Diamond Ruck Merkins

20 Sandbag Ruck Squats

15 Ruck Swings

20 Ruck Presses

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
My sandbag is a 80 pound bag but I only have about 65 pounds in it right now.  It hangs over your shoulders when carrying it.  I-Beam thought it looked like a saggy old hag (use your imagination).  So, that is how the sandbag got the name Old Hag.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mary Ate a Big Burger

THE SCENE: 50° clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Mosey to Bearden Middle track
Mary’s Quarter Pounder w/ Cheese:
5 Ruck burpees at start and between each set run back to start for ruck burpees before next stop. Stay together.
Plank w/ ruck till everyone done with exercise
25 yd – Coffin Situp (ruck OH, legs out straight)
50 yd – Hammers
75 yd – single count flutter (ruck over head)
100 yd – heels to the heavens (holding ruck behind head)
Mosey back to AO.
Bear crawl up lovers each time at top do:
Upright rows x 20, OH presses x 20, Merkins x 20. Mosey down to next level, repeat bear crawl up lovers moseying down to next level down each time. (s/b 5)

MARY:
Covered
COUNT-OFF & NAME-O-RAMA
4 great men
CIRCLE OF TRUST/BOM:
Have a good day!
MOLESKIN:
Great conversation. Flutters should be 4-count next time to truly suck. We only had time for 4 rounds of the lovers lane circuit but it sucked none the less.
ANNOUNCEMENTS:

Six Pack

THE SCENE: In fifties, the rain was nice to us and held off for the 45 minute work out.  Plenty of rain both before and after the beat down.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 15 Mountain Climbers, 10 Swings, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey to Stop Sign at Northeast Corner of Asylum.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom area of Dragon Fly.  We will do Route 66 up the Dragon Fly until reaching the cone at top.  The first person to reach the top sweeps everyone back.  These are the exercises we will do at each light along route:

  • Squat Jumps
  • Squats
  • Star Jumps
  • Dive Bombers

Mosey to roadway, then to top of hill where it meets perimeter trail.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom of Cardiac Hill.  We will run up Cardiac Hill doing the following exercises along the way:

  • Start of cardiac hill:  Big Boys
  • First Turn:  20 Carolina Dry Docks
  • Second Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey on perimeter trail until it hits trail coming from Lyons Bend Entrance.  20 American Hammers.  20 Hello Dollies.

Mosey up Roadshow Run and to roadway.  Ring of fire starting with 5 merkins by each man and going down to one by each man.

MARY:
20 American Hammers.  20 Hello Dollies.  20 Bicycle Kicks.  ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

10th commandment:  Thou shall not covet.

Spend less time coveting and more time appreciating.

Ways that I covet:  Wishing for better home, wishing for all those things in magazines, wishing for the incredible vacation, wishing for the easy high paying job. Wishing for more time to be lazy.

12. 1 John 2:15-17 Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them. For everything in the world–the lust of the flesh, the lust of the eyes, and the pride of life–comes not from the Father but from the world. The world and its desires pass away, but whoever does the will of God lives forever.

When we covet we waste our time wrapped up in things of this world.  Our world is oriented toward coveting.  We see this in commercials on television, in magazines, on billboards, in the plain way that we are.  There is the worldly allure of something always being better, no matter how much money we have.  But these things come from the world, not from God.  They are a trap, leading us to ruin.  They do not lead to life.  What leads to life is connection to God, the joy of knowing Him, the satisfaction of having Peace in the Loving hands of God.

MOLESKIN:

ANNOUNCEMENTS:
Fellowship afterward at Union Jacks.