F3 Knoxville

Burpee Heaven 2.0

THE SCENE: The right amount of cold to where when youre not moving your cold but when exercising youre not cold but miserable from other things

WARM-O-RAMA:
Baby arm circles 10 x both ways Cadence

10 four count Merkins Cadence

10 Tempo Squats Cadence

Side Straddle Hop- x 20 Cadence

Mosey to tha LIGHTSSSSS
THA-THANG

  • Run to the magical staircase, but each light requires 5 burpees
  • Pair up, 100 squats, 100 LBC, and 100 burpees between partners. While one is doing exercises the other runs up and down the hill.
  • Mosey to the Matterdome (Matterdon, Masterdome, Mastadon?) hill.
  • 15 four count merks Cadence
  • Run the hill to the PAVALON
  • 70 pullups combined, dips while you wait
  • Mosey back to magic hill where we had two more trips up and down
  • Then Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Discipline. Discipline may be your best friend if you can incorporate into your character. Discipline is about doing. Thinking of course is important, but until action is taken, nothing will get done. Personally, I am trying to wake up at 4:30 a.m. every morning, whether or not I am working out. Additionally, I am trying to work ahead of my classes, even if there are no assignments due or open. In the words of Jocko Willink “Do.” If you want to read more about discipline, check out Jocko Willink’s book “Discipline is Freedom” You can also listen to it on iTunes.
MOLESKIN:
I LOVE getting out there with you lads. Even if I am miserable. Let us charge headlong into the winter!! Additionally, let’s keep praying for Proton and his family. Bless up!
ANNOUNCEMENTS:

Remember Grace and Old Glory

THE SCENE: A cool, 44 degrees and clear and 31 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the playground
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks

 

  • The first man to the top of the poll competition Barby, Proton, Woodshack, and Smalls.
    • Then everyone did 5 Burpees
Run to new parking area
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!

Selfie

THE SCENE: 42 and nippy


F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
American Swing
Outhouse Run

THA-THANG:
20 min AMRAP
20x KB American Swings
20x Slide Goblet Squats
4x Sandbag Bear Complex
12x Burpees
1x Farmer’s Carry

MARY:
20x Flutter Kick
20x Box Cutters
10x American Hammer w/KB
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
When you’re not leading, you’d better be “Delegating”, “Training” or using someone on your team’s “Expertise”
MOLESKIN:
That was a bear of a workout…I love sandbags.

Good thing toddlers are easier to catch

THE SCENE:

Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chairs x20 IC
  • Merk-jacks x15 IC
  • Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
  • Outhouse run, Bernie back
  • LBAC x20 IC fwd, x20 IC back
  • Michael Phelps OYO to shake it out
  • Single-leg stand-up with partner

THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size

I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!

Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill

Grab a Edgeless Safety CMU and spread out in the grass for:

  • Tempo Goblet Squat x15 IC
  • Curls x15 OYO
  • OH Press x15 OYO
  • Tricep Extension x15 OYO
  • Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler.  Toss in the air and catch.
  • Rinse, Repeat

Mosey to tennis court:

  • Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees.  Repeat
  • Bear crawl across both courts, sprint back. Repeat.
  • Circle up for 5-Merkin Ring of Fire
  • Tighten the circle and flip over for 45° foot push-down Ring of Fire

 

MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish.  No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.”  I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross.  Of course, that event was the culmination of his saving love for us, but giving himself started far before that.  He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people.  Every day he actively sought out ways to give himself for us.  As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound.  Missed you guys, but it was great to get to witness the great start for the Bomb Shelter.  Great job everyone who EH’d!  Toddler Toss ended up being significantly more hazard potential than anticipated.  I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.

Burpee Heaven

THE SCENE: Chillllllll

WARM-O-RAMA:

Baby arm circles 10 x Cadence

10 x thruster Merkins

10 x Tempo squats Cadence

Side Straddle Hop 20 x Cadence

THA-THANG:

  • Mosey to the hill above the parking lot
  • Mosey down cardiac hill and back to the AO, but at each light we did 5 burpees

Lunge half the parking lot and sprint the second half x 4

Mosey to the pavalon

30 seated pull-ups

20 decline merkins

Mosey to the base of Cardiac Hill

Jailbreak back to the AO up Cardiac Hill
COUNT-OFF & NAME-O-RAMA
3 Hunks by the name of Archie Music City and Shooter
CIRCLE OF TRUST/BOM:
There are days where you do not want to do something. The best way to deal with this is to develop discipline and have the mindset that you will do it anyway. Consider this, the best thing to do is to procrastinate the procrastination. In other words, you can take a day off tomorrow, but chances are tomorrow will come, and you will decide to keep grinding. If there is something you do not want to do, it probably means you should do it. Nothing is free after all.