F3 Knoxville

Welcome back Mayberry

The Scene – 60’s and fall like

Q– Frosty

F3 Welcome and Disclaimer

Warm-O-Rama
Cherry Pickers x 10 (IC)
BAC Forward and Back x 10 (IC)
SSH x 20 (IC)

Tha Thang
Mosey to stairs and grab a coupon
Run to top of the stairs, each trip adding the next exercise. Once all 4 are completed go in reverse
Curls for the girls x 15
Overhead Press x 15
Rows x 15
Werkins x 15

Mosey to parking lot for 7’s
Squats and BBS
Mosey to AO
Sprint across lot and back plus 10 merkins x 3

Mary
Got 45 minutes in and ran out of time

Count off and Name – O – Rama

BOM

Prayer requests for the PAX

Working for the wives

THE SCENE: 65 and clear

Q –  I-Beam

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20 IC

Cherry Pickers x10 IC

Michael Phelps

Baby arm circles x IC each direction

THA-THANG:
Mosey to the courtyard

Husbands and wives

Name: I-Beam

  • I – 30 SSH
  • B – 20 Crunches
  • E – 1 min wall sit
  • A – 50 SSHs
  • M – 20 burpees

Mosey around the courtyard

Name: Abacus (has trouble spelling….)

  • A – 50 SSH
  • B – 20 crunches
  • B – 20 crunches
  • A – 50 SSHs
  • C – 30 squats
  • U – 30 Baby arm circles
  • S – 30 Burpees

Mosey around the courtyard

Name: Resie (I-beam’s M)

  • R – 15 Merkins
  • E – 1 min wall sit
  • S – 30 Burpees
  • I – 30 Jumping jacks
  • E – 1 min wall sit

Mosey around the courtyard

Name: Loretta (Abacus’ M)

  • L – 2 min wall sit
  • O – 40 SSHs
  • R – 15 Merkins
  • E – 1 min wall sit

Ran out of time, mosey back to the AO

COUNT-OFF & NAME-O-RAMA
BOM:
Prayed for our children, wives, and friendships in F3

Double Coupon Special

The Scene: 74 and clear, MF (Mugginess Factor) 7/10

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x20 IC
Cherry Pickers (Dog Pound style) x15 IC
LBAC x20 each way IC
Little bit o’ this, and some of this
Mosey to the Coupon Pile, pick up 2 coupons
Wax on, wax off x20 IC (thanks, Mayberry)

The Thang
Each PAX holds one coupon, balances the other on top. Mosey as a group toward the Matterhorn. Whenever a coupon hits the ground, it’s redeemed for one of the specials of the day. Then switch hands with the coupon stack and continue Mosey. List of specials (©=holding coupons):
1st Special: ©Tempo Squat x25 IC, Burpees x15 OYO
2nd Special: ©Smurf Jacks x25 IC, ©Overhead Press x20 OYO
3rd Special: Mountain Climbers x25 IC, Squat Jump x20 OYO
4th Special: ©LBAC x10 IC, ©Curls x30 OYO
5th Special: ©American Hammers x20 IC, ©Rows x30 OYO
6th Special: ©Front raise x20 IC, Merkins x20 OYO
7th Special: ©Lateral raise x10 IC, Diamond Merkins x15 OYO
Return to AO, carrying expired coupons however desired

MARY
Rowboat/Canoe
Side Crunch x20 each side, IC
BBS x20 OYO
Flutter kick x20 IC
Box Cutters x20 IC
Department Store
Shoulder Blasters

COT
Count-off and Name-o-Rama (no FNGs today)

WORD
This last week I’ve been home alone while LOML and 2.0 are at a cabin with some other moms and kids of families we’ve known for years. Sometimes it’s nice to have that quiet, but the alone time comes with a certain set of temptations as well. It’s at that time, and others like it, when a man’s character comes through. They say that character is who you are when nobody is looking. Whether that’s when you’re home alone after a long day, at work when the boss is on vacation, or in another city on a business trip, your character comes through.

So where does this character come from? From your heart. Proverbs 4:23 says, “Above all else, guard your heart, for it is the wellspring of life.” And Luke 6:45: “A good man out of the good treasure of his heart brings forth good; and an evil man out of the evil treasure of his heart brings forth evil.”
So what do we know about the heart of a man? It’s “deceitful above all things, and desperately wicked. Who can know it?” (Jeremiah 17:9) On our own the condition of our heart is pretty foul. We need the transformative power of God, as David cried out for in Psalm 51:10 “Create in me a clean heart, O God, and renew a right spirit within me.” Only through dependence on Him can we become the men He has called us to be.

Moleskin
Thanks, everyone, for your patience as I tried to dig around in my shorts for my Weinke. I must find a different way to remember what’s next while my brain has not yet seen my coffee. Maybe less variety? Merkins and Burpees only. I noticed Ratchet learned from La-Z-Boy’s Q a couple weeks ago and pulled the smallest coupons in the group instead of the biggest!

Swing Catch Squat

The Scene: 74 and sticky
F3 Intro and Disclaimer
Warm-O-Rama
Mosey to Speedbump
15 Merkins
Around the Worlds
Figure 8s
Halos
Russian Swings
American Swings
150 Jump Ropes
The THANG
3 Rounds
– 100x Jump Rope
20x Swing-Catch-Squat
 – Speed Bump Mosey
30x American KB Swings
 – 100x Jump Rope
20x Goblet Squats
 – Speed Bump Mosey
20x Snatch (10 each)
10x Burpees
MARY
Peter Parkers
 
COT
Count-off and Name-a-Rama
WORD
The Horizontal Relationship Between Qs
http://f3nation.com/2017/02/20/shield-lock-q1-8/
Moleskin
Wow, that was tough.  Really great combination of exercises that smoked the PAX…Try it you’ll like it!  I always enjoy Tweet-E’s mumblechatter…every time you think you’re on the edge, he’s there to kick the can right over and spill out what you would have otherwise left unsaid!  Gotta love it!  (I think Bartman would agree based on his reaction today)  Good to have Swirlie out there again – I don’t think he had enough energy to go home and have his usual second workout in his garage…  Tank was back in action (heh heh), and Lobster got his first taste of #RopesNBells – looking forward to having him out more often!

Full Body Blow Out

THE SCENE
68 and Clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x30 IC
Burpees x10 OYO
Cherry Pickers x10 IC
Tempo Squats x10 IC
Burpees x10 OYO
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Burpees x10 OYO

Mosey to Sunsphere

 

Merk-master
Run up and down steps doing the following:
Start at bottom of steps with 10 Merkins, run to top
Top of steps 9 Merkins, run to bottom
Bottom of steps 8 Merkins, runt to top
Top of steps 7 Merkins, run to bottom
Bottom of steps 6 Merkins, runt to top
Top of steps 5 Merkins, run to bottom
Bottom of steps 4 Merkins, runt to top
Top of steps 3 Merkins, run to bottom
Bottom of steps 2 Merkins, runt to top
Top of steps 1 Merkins, run to bottom

Flutter Kick until all PAX finishes.

Mosey to courtyard

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps.  Two rounds:
Rd 1 = Burpees
Rd 2 = Diamond Merkins

Squat until all PAX finishes

Mosey to SP

Bench Work
2 Rounds, each round 2.5 min with 30 second break between rounds:

Round Exercise 1 Exercise 2
(Done until Partner finishes Ex1)
1 Step Ups x15/leg Bench Dips
2 Bulgarian Split Squats x15/leg Derkins

Mary
4ct Flutter Kicks x20 IC
Side Crunches x20 each side IC
4ct Hello Dolly x20 IC

COT
Number Off & Name-O-Rama (15 PAX, 1 FNG – Hold Tight)

BOM
Authenticity
“Nothing is so common as the wish to be remarkable.” – William Shakespeare

In a world that values image over substance it is easy to get turned around and on our values.  I have found myself placing more importance on the acceptance of others rather than being open with my shortcomings and failures.  In doing so I’ve presented a false self to others and have walled myself off from real, rich relationships.  This is a contradiction to living as a HIM, and I’m committed to laying that aside and pursuing an authentic life.  This is not an excuse to live sub-par, but a commitment to acknowledging where I am, and trusting in God to guide and strengthen me to move closer toward where I want to be each day.