F3 Knoxville

CMU Christmas!

THE SCENE: Dark, damp, 50 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Arm Circles x 15 (4 ct) ED IC

“Some of these”

Tempo Squat x 20 (4 ct) IC

4x4s – 4 Rounds
THA-THANG:
Coupons!!

CMUs: Curls x 20, Tricep extension x 20, Bent over rows x 20, over head press x 20. Three rounds with lap around parking lot between each round.

Hot Potato: Partner up, on 6 with ankles locked. P1 does BBS with CMU starting on ground over head. Hands CMU to P2 at top of BBS and P2 goes down and touches CMU to ground over head. AMRAP

Greta 1,2,3,4: P1 runs with CMU to end of parking lot and leaves CMU for P2 and runs back. P2 begins exercises with CMU at start point. Running count of reps between partners.

  • Lion King (100 reps), Curls (150 reps), Incline merkin on CMU (150 reps), Military press (200 reps)

MARY:
Flutters with CMU over head x 30 (4ct) IC

American Hammers with CMU x 15 (4ct) IC
COUNT-OFF & NAME-O-RAMA
FNG: Mike Teasley (Stiffler)

Mr. Weggie

CIRCLE OF TRUST/BOM:
PAX leadership and grabbing Q slots at Brickyard for 2018! Leadership!
MOLESKIN:
Pray for Robert as he heads to Ft Benning for basic on 12/27.

No Bikers and Babes just Bells

THE SCENE: Perfect scene for a horror movie. 52 degrees and raining but we were under cover of the dank, damp and poorly lit Pavalon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
100 JR, KB Around the world, Halos and figure 8s

THA-THANG:

Start at any cone, do exercise (AMRAP 2min) then run around perimeter, grab KB. And move to next cone.

Cone exercises:
1) overhead press
2) sumo high pulls
3) cleans
4) curl-press-tris
5) am swings
6) 2 CMU farmers walk down center aisle with merkin
7) Bent over rows
8) Goblet squats
9) pull ups
10) lunge press

Speed round- do 5 of every exercise (per arm if ness) as fast as you can

MARY:
100ish LBCs?
COUNT-OFF & NAME-O-RAMA
Showcase (Shooter) Junk (Ratchet) Bartman (tank), Tank (Bartman)
CIRCLE OF TRUST/BOM:
Don’t let any past issues stop you from reaching out to family/friends this Christmas.
MOLESKIN:
No fornicating bikers today at the Pavalon!
ANNOUNCEMENTS:
Prayers for travel and Butters wife

Bringing balance to the 4s

THE SCENE: Mid 40’s and foggy enough that I missed the turn into the AO…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
LBAC x20 each F/B IC
Imperial Squat Walkers x15 IC
Tempo Merkins x10 IC
Tennessee Rocking Chairs x15 IC

THA-THANG:
Blacksnake around the Fountain of Youth to the base of One Tree Hill

Balanced 4’s:
4 count merkins IC x4, all together, both bottom of hill and top, each trip.
4 trips up the hill: AYG Sprint, Bernie, Bunny Hop, Bernie hop. Recover mosey down

Mosey to the Grinder

Balance set up 40yd from the Pavalon
Split up into 2 groups (Light side, Dark side)
Team up, one PAX does exercise, one PAX running gems to the balance
For each set of 4 you complete, run one gem to the balance when partner returns.
2:15 for each exercise:
Merkins (4ct)
BBS (4ct)
Box Cutters (4ct)
Jump Squat (4ct)
Monkey Humpers (4ct)
Burpees (single count)

MARY:
10x Step Ups on picnic table bench
10x Derkins from picnic table bench
10x Step Ups on picnic table bench
10x Derkins from picnic table top

Circle up for some ab work on the nice Pavalon floor
Row your Boat – 4 rounds
Side crunch x15 each side IC
Cash out with LBC AMRAP before time

COUNT-OFF & NAME-O-RAMA
The 4s was with 15 PAX
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from yesterday (linked):

https://utmost.org/test-of-faithfulness/
MOLESKIN:
The Christmas tree at the top of One Tree Hill was a beautiful sight through the fog of this morning’s gloom.

The Balance exercises were timed and called out by an app because I’m lazy.  You can set up whatever exercises and intervals you want, and it uses text-to-speech to call them out.  Available for real phones.  I-Toy owners are SOL.  https://play.google.com/store/apps/details?id=com.hybrid.intervaltimer
ANNOUNCEMENTS:
Hammy celebrating 45 years with his wife! Inspiring!  Don’t forget CSAUP Feb. 24.  Gather at the Municipal Building instead of the Springbrook AO for the Saturday beatdown on 12/30!

Brickyard gloom

THE SCENE: Foggy and 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25 IC
  • Imperial Squat Walker x 10 IC
  • Arm Circles x 10 ED IC
  • 10 Burpees OYO
    THA-THANG:
    Mosey to play ground.

7s at benches (x 2): Decline merkin and step ups then Incline merkin and calf raises

Picnic 50s: Partner up. P1 does 10 reverse press under table while P2 does 10 BBS. Continue until 50 of each exercise reached.

Hands of time: Circle up at fountain in plank. Keep feet planted and walk hands to 3 o’clock (3 merkin), 6 o’clock (6 merkin), 9 o’clock (9 merkin), 12 o’clock (12 merkin).

Mosey to parking lot

Gunners: 10 american hammers and 10 jump squat then sprint to end of parking lot, mosey back to start and repeat (x4).

11s: Box Jumps and dips

Burpee broad jump in parking lot from indicated start finish. Bear crawl back to start.

MARY:
Flutter kicks x 30 (4ct) IC

Crunchy Frog x 20 (4ct) IC
COUNT-OFF & NAME-O-RAMA
FNGs: Robert Crowell (Nedry), Jason Good (Mr. Weggie)
CIRCLE OF TRUST/BOM:
Do make Christmas suck. Remember why we celebrate and what transpired for Jesus to come to earth. Enjoy the family and friends but remember that we were created to serve Him and that we have hope because He came to save us.
MOLESKIN:
Pray for Robert as he heads out to basic training on December 27 at Ft Benning.

Countdown to Christmas

THE SCENE: 43 degrees, foggy, the gloom in perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 10

Baby arm circles forward x 12 then backwards x 12

SSH x 25

Tempo merkins x 10

Tempo squats x 10

THA-THANG:

  • Mosey to the big ball.  Big ball pull ups x 10
  • Mosey to the big Christmas tree down town
  • 4 corners escalator:  5 burpees first corner, Crab walk to 2nd corner and 5 burpees then 20 lunges (10 each leg), Bear crawl to 3rd corner then 5 burpees 20 lunges 30 merkins, Crab walk to 4th corner and 5 burpees 20 lunges, 30 merkins and 40 squats, Crawl Bear to start, alternating flutter kicks and hello dollys until six arrive.
  • Countdown to Christmas:  Bear crawl around the big tree then 6 body builders, repeat with 5, 4, 3, 2, and 1.  Hold Al Gore until six arrives
  • Mosey to nearby hill, 5 big boys at bottom and Bernie Sanders to top, Rise and repeat with 10 big boys at bottom.
  • Mosey back to big ball.  Big ball pull ups AMRAP.
  • Mosey back to AO for Mary.

MARY:
Not much time left.  Combo boat canoes/American hammers 10 in 4 count boat, 10 in canoe, 10 back in boat.

COUNT-OFF & NAME-O-RAMA
11 HIMS strong.  1 FNG Uni (Dustin Waterhouse).  G6 and Popeye were also in attendance, but I could not find their tags.

CIRCLE OF TRUST/BOM:
We spend a lot of time around the tree at Christmas buying gifts, decorating, etc.  Let’s make sure we spend some time everyday in the stable where the true gift of Christmas is found.  “Rejoice greatly O daughter of Zion!  Shout aloud O daughter of Jerusalem.  Behold your king is coming to you;  righteous and having salvation is he, humble and mounted on a donkey…”.  Zechariah 9:9

MOLESKIN:
Continue to pray for G6’s friend with the eye problem.  Praise that it has shown some improvement.  Pray for G6’s friends expecting a child and findings of chromosome abnormalities.  Pray for Pfeiffer and his wife for Christmas travel.