F3 Knoxville

Road trippin’ with Lou Lou

THE SCENE 68 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Forward LBAC x 15 IC
Reverse LBAC x 15 IC
Interval SSH x 10 IC (2 rds)

Choose a rock and then mosey to parking lot

Route 66
Weighted Squats
Curl to Overhead Press

Mosey to Pavilion

Cindy’s Step Cousin Lou Lou
10 min. AMRAP:
Pull-ups x 5
Merkins  x 15
Squats   x 20

Mosey back to AO, return rocks.

MARY
Toe touches              x20 IC (each side)
Mountain Climbers   x15 IC
Plank Jacks              x15 IC

COP
Number Off and Name-O-Rama

BOM
Substance abuse is an epidemic in our country, and especially our region. Do not stand idle while your friends and/or family struggle with this burden. Rather, use every interaction as an opportunity to reach out and be a leader and an example to those around. Don’t leave anyone behind, and don’t leave them where you found them.

Afternoon at the Asylum

THE SCENE 90 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Shoulder Rolls (Forward then reverse) x10 IC
Arm Circles (Forward then reverse) x10 IC
Triceps Stretch (Left/Right)
Side Stretch (Left/Right)
Hamstring (Left/Right)
Achilles/Calves (Upward Dog)
Hip/IT Band (Leg Swing Thrus)
Merkins x20 OYO
Side Straddle Hop x20 IC
Imperial Walkers x20 IC

Mosey to pick up 2 coupons and head near base of hill.

Hill Repeat
10 Burpees >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// BBSitups until everyone gets back regroup

15 Squats/coupons >> High knees to Base >> Bear crawl up/forward crab down (sprint back) /// Russian Hammer until everyone gets back regroup

20 Press/Coupons >> STS Straddle to Base >> Bear crawl up/forward crab down (sprint back) /// Mtn. Climber until everyone gets back regroup

25 Merkins/Coupons >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// Plank until everyone gets back regroup

ABS
Plank matrix.
PETER PARKER x10 IC
Flutter kick x30 IC
Sun Dials x20 IC

AMTs
10 Alternating Shoulder Touches In Cadence (4-count), 5 Tempo Merkins (down on the 1-2-3, up on 4), 5 fast Merkins.

Mosey past Asylum to the top of The Basement

Basement Sequence
CMU Kettlebell swing x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute

CMU/coupon jumping jacks x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute

Storm the Basement
Do one Deconstructed Burpee then run to wall, jump over it, jump back over it, sprint back to start. Rinse and repeat for 5 minutes

(Deconstructed Burpee = 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts)

COT
Number off and Name-O-Rama

 

Lost with Burpee Dan in the Bermuda Triangle

THE SCENE 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC

Count off in 3s

Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout

Complete each station then move to the next, AMRAP in 15min

Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position

AMRAP in 15min

Cash Out
Down and back sprints x 3

MARY
Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC

COT
Number off & Name-O-Rama

BOM
F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:

Galatians 6:1  – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.

Ladders and Intervals…

THE SCENE 67 and clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 each side(IC)
Reverse Lunges x10 each leg (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x10 (IC)
Lap around the parking lot

Grab some iron and circle up.

Shoulder Ladders
Perform 1 KB clean and press with right arm, then 1 with left.  Immediately do 2 with right, then 2 with left. Continue to 5 on each arm.

After everyone finished ladder, line up at cones.  Hold squat position for 15 count, perform 15 squats, sprint to cone and back.  For round 2, 20 count, 20 squats.  For round 3, 25 count 25 squats.

Rinse and repeat x3

Intervals
Now it’s time for some interval training
– Swing: left 30 sec, right 30 sec
– Rest 45 sec
– Clean: left 30 sec, right 30 sec
– Rest 45 sec
– Figure 8s: clockwise 30 sec, counterclockwise 30 sec
– Rest 45 sec
– High pull: left 30 sec, right 30 sec
– Rest 45 sec
– Squats: KB racked left 30 sec, KB racked right 30 sec
– Rest 45 sec
– Swing: left 30 sec, right 30 sec

Circle up for some abs

MARY
Flutter Kicks x30 4ct IC
Freddie Mercury x20 IC
Side Crunches x15 each side IC
Boat Canoes OQ
BBS x15 IC
Swimmers x15 IC
ATMs IC

COT
Number Off and Name-O-Rama (10 PAX, 1 FNG- Snoop)

BOM
One of the most prominent people in ancient Hebrew is King David.  He was a mighty warrior, poet, king…all around man’s man.  A little less know is a group of warriors known at David’s Might Men (2 Samuel 23 gives a list of them and some of their incredible feats).   These were men of strength, loyalty, passion and valor, HIMs!

Benaiah is singled out by the text for being a particularly great warrior.  His name means, “built up by Jehovah.”  His exploits are chronicled in 2 Samuel 23:20-23.  One that sticks out is defeating a lion in a snowy pit.  He saw the lion, jumped in and killed it, that’s pretty bad to the bone!  Natural question for me is why?  I don’t think he was trying to prove his manhood, I think he was accepting responsibility for it.  What happens if he does nothing and someone else falls in that pit?  Not good.  Benaiah knows that if he doesn’t take action someone else is going to pay the price.  So he does what he needs to do.  That is what being a HIM is all about.  It’s about taking responsibility for those under our care and doing the hard thing in order to keep them safe.

So where are your “lions?”  Who is depending on you to do the hard thing?  Make the HC NOW to be a lion chaser in your world.  And always remember you never go alone…the PAX has your 6.

MOLESKIN
First time YHC has made it to “Bells and Ropes” at the Dog Pound.  Great morning!  They guys worked hard in typical Dog Pound fashion.  Looking forward to getting back.

Tuesday at the Fair

The Scene 72 and clear

F3 Welcome and Disclaimer

THE THANG
COP (all IC)
SSH x 20
Mountain Climber x 15
Merkin x 20
Hello Dolly x 20
BACF x10
BACR x10
Flutter Kick x 20
Box Cutter x 15
BBS x 20

Mosey up stairs and down to amphitheater

11’s
10 Merkins on north side of amphitheater
1 BBS on south side

Mosey past the BIG GOLD BALL, then to the WEDGIE (watch out for the train!). Grab a battle buddy.

DORAS
Doras up the wedgie: Merkins x10 at top; 150 combined LBC at bottom.

Mosey back to fountains

COT
Number off & Name-O-Rama

BOM
Let’s be inclusive of “the new guys”. At work, at church, at F3, wherever. Let’s set out to make an impact on those around us! Press in, encourage, and keep up with those guys!

MOLESKIN
It was a mosey-heavy morning. We picked up Paula Deen as he was running by the fountain before we started. This guy is training for a 24 hour race AND a marathon! He gets the “fastest mosey” award for the day. 11’s at the amphitheater took up a good amount of time and really helped us log some mileage. The 15 PAX left their chatterboxes at home, today. Excited to see Paula Deen and Simone (so named because of years of gymnastics experience) show up more in the future and take their places as leaders!