F3 Knoxville

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

The Wilderness Express

THE SCENE: Another oddly clear and warm November morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20x IC Tick-Tock Hops
5x IC Torso Twists
20x IC Standing Jackknife
10x IC Cherry Pickers
20x IC Imperial Walker Squats
20x IC Slow Squats
Al Gore 30secs

THA-THANG:
A running tour of the park with various stops. ALL ABOARD!!!

  1. Snake Hops
  2. Frog Jumps / Inchworm Merks / Ape Shuffle
  3. 40x V-Ups
  4. 40x Star Jumps
  5. 40x IC Mtn Climbers
  6. 40x IC Flutter Kicks
  7. Sandbag passing recovery
  8. Lunges to next stop
  9. Rev Bear Crawl up the hill!
  10. 20x Chin-ups

MARY:
At the Grinder/Scrapyard:
10x Bench Jumps
Bernie Sanders across the court
Grape Vine down the road
10x Incline Merks
Rinse and Repeat

Ring of fire Merks and 45 degrees

COUNT-OFF & NAME-O-RAMA
11:

  • Snorkel, Butterfingers, Pinnocchio, Moses, Wall Ball, Fins, Umbro, Iceman, Flash, FNG (Urkel)

CIRCLE OF TRUST/BOM:
With Thanksgiving coming up, thinking about being thankful. A big part of that is remembering the things God has done to bring us to where we are now. Remembering how God has used good and bad times to make us stronger and draw us closer to Him. Take some time today to reflect on those times and see how God used them to make you better and lean on Him more.

ANNOUNCEMENTS:
Some guys are going out to the big event in Chattanooga

GoFastTurnLeft

THE SCENE: 35 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
ISO Squats 20x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
Mosey to the track…

THA-THANG:
Buddy up and do laps around the track…stopping at 6 stations for some good livin’

50x Carolina Dry Docks
100x Big Boy Situps
60x ‘Merkins
50x Toilet Seats
50x Plank Jacks
50x Burpees

MARY:
Flutter Kicks 27x

Hello Dolly! 15x

Little Baby Crunches 20x

COUNT-OFF & NAME-O-RAMA
16 PAX (and NO FNGs)
CIRCLE OF TRUST/BOM:
Manage Up and Manage Down.

Good leaders manage up the chain of command. They understand the perspective of their commanders. They ask questions. They provide information and build confidence. Engage with your higher-ups; keep them in the loop–especially when they frustrate you. Leading down the chain of command means being able to convey the overall strategic mission to everyone downstream, while also giving people ownership of certain decisions, which leads to higher buy-in.
“If your boss isn’t making a decision in a timely manner or providing necessary support for you and your team, don’t blame the boss. First, blame yourself. Examine what you can do to better convey the critical information for decision to be made and support allocated.

Just Merkin it

THE SCENE: 38 degrees, a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins x10 OYO
Squats 4ct x25 IC
Merkins x10 OYO
Mtn Climber 4ct x25 IC
Merkins x10 OYO
SSH 4ct x 25 IC
Merkins x10 OYO
Plank Jax 4ct x 25 IC
Merkins x10 OYO
Burpees x10 OYO
Merkins x10 OYO

THA-THANG:

Indian Run base of Madderhorn
Merkins x10 OYO
Lunge to the light and spread out
180 Degree Burpees x10 OYO
Back to the base and AYG Sprint to the Pavalawn
Argue about where the light switch is for awhile
Split Lunge x 10 ea leg with 5 count hold IC
Pike Merkins x 15 OYO
Dips x 25 OYO
Pike Merkins x 15 OYO
Dips x 25 OYO
Ascending Pull ups & Merkins
Start 1 & 1 work your way up to 10 & 10
LBC’s x 25 OYO
Top of Madderhorn
Lunge down to the light
Gather at the base for Indian Run back to AO

MARY:

Belly Buster – 10 count
LBC 4ct x 25 IC
Belly Buster – 10 Count
PIckle Pounder x 15 IC – (Thank you Zygote)
Merkin 4ct x 20 IC

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
When it’s time to make a decision. If it’s not an absolute Yes… It’s a No.
MOLESKIN:
Strong crew at the Dog Pound today. There were some flashbacks of the Merkin challenge last summer and some groans about the 180 degree Merkins. All in all, great group out. Praying for Ribbed and his family.
ANNOUNCEMENTS:
NA

Burpee Sandwich

THE SCENE:   High 30s I think.  It was cold with an increasing amount of fog rolling in off the river.  By the time we finished the parking lot was a cloud.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the worlds
  • Figure 8s
  • Stretch

THA-THANG:
Burpee Sandwich.   Do the following exercises in order with 50 Jump Ropes between each exercise.

  • 25 Burpees
  • 30 Russian Swings
  • 35 Thrust Merkins
  • 40 Goblet Squats
  • 45 American Hammers
  • 50 Curls
  • 55 Lunges
  • 60 Wide Merkins
  • 60 Hip Raises
  • 55 Overhead Presses
  • 50 Big Boys
  • 45 American Swings
  • 40 Bent Over Rows
  • 35 Smurfjacks
  • 30 Diamond Merkins
  • 25 Burpees

MARY:
N/A it was part of the workout

COUNT-OFF & NAME-O-RAMA
3 PAX:  Tank, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Husbands are to leave their parents and cleave to their wives.   Aside from God himself, our wives are to take precedence over friends, family, or anyone else.

MOLESKIN:

ANNOUNCEMENTS: