Partners Make You Better

December 12, 2018 Bagger

THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to center of campus and partner up. Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats. PAX not performing exercise will make 1 lap around the circle and trade with partner on return. When your group is finished go into a plank or People’s Chair on the wall until all groups finished.

People’s Chair as a group for 1 minute after everyone is finished

More Partner Fun (All sets will be done by each PAX 3 times)

20 Incline Merkins with other partner doing Big Boys until Merkins are finished

20 Dips with other partner doing Flutter Kicks until Dips are finished

20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished

5 Burpees with other partner holding a plank until Burpees are finished

When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.

Mosey back towards AO

MARY:

Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10

COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone. In my circumstance, I had a major weight issue. I am not nor have I ever been a small guy. However, about 9 years ago I got up to 335 lbs. Being 6’ tall, I was severely overweight and at 25 headed down a bad path. With the support of my wife, I was able to lose 100 lbs over about 2 years. She kept me motivated to work out, meal planned and meal prepped for me. Without her, I would never been able to get where I am today. We all faces issues/demons in our lives. Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill registration is live now

Self propelled pavement dryers

December 10, 2018 FastandEasy

THE SCENE: 32 winter mix, but cleared off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA.

Little streching, this and that

legs stretching this and that

windmills

tennessee rocking chair

baby arm circles

8count body builders

mosey to parking lot 1

sprints from light to light repeat

lunge / bear crawl mix from light to light

to the Sophomore

10 overhead claps Bernie the hill

20 BBS lunge the gap

30 Mtn Climbers Bernie down the hill

40 calf raises sprint to start

to the CMU pile

20s

curls, tri’s, rows, press Sprint to the cans and repeat

to the raised wall,

10/1 derkins to dips

mosey to the F3 parking lot

lunge / burpee 4/1 wash rinse repeat

back to the AO

MARY:
Flutter kicks led by Erector

”Bring Sally Up” challenge
COUNT-OFF & NAME-O-RAMA
12 HIM’s in motion
CIRCLE OF TRUST/BOM:
God said no.

And God Said No’ (poem)

Here’s a poem, “And God Said No,” written in 1980 by a woman raised in an alcoholic home, whose sister was murdered and middle daughter diagnosed with a severe disorder requiring 24-hour care, … and the list of suffering and trauma could go on.

I asked God to take away my pride, and God said "NO". 
He said it was not for Him to take away, but for me to give up.

I asked God to make my 
handicapped child whole, 
and God said "NO".
He said her spirit is whole, her body is only 
temporary.

I asked God to grant me 
patience, and God said "NO".
He said that patience is a by-product of tribulation, 
it isn't granted, it's 
earned.

I asked God to give me 
happiness, and God said 
"NO".
He said He gives blessings, happiness is up to me.

I asked God to spare me 
pain, and God said "NO".
He said suffering draws you apart from worldly cares
and brings yo closer to me.

I asked God to make my 
spirit grow, and He said 
"NO".
He said I must grow on my 
own, but He will prune me 
to make me fruitful.

I asked God to help me love others as much as He loves me,
And God said "Ah, finally 
you have the idea"!

MOLESKIN:
3 Pax with prayer requests we lift up
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU Squared

December 7, 2018 Trolley

THE SCENE: 45º
WARM-O-RAMA:

The goal was to have a elevated sustained heart rate, which we achieved by almost zero transition time.. Gotta keep moving cause it be cooooooolllllldddd!!!!!

WARM UP SET 1

5 rounds of 10 SSH + 1 Burpee
25 High Knees
25 Side Lunges
15 Travoltas
20 Rainbow drops

WARM UP SET 2

14 seconds to get two hand size rocks. This next set is the basis of the CMU² workout but when we get to it we’ll add distance, reps and more weight.

Burpee
American Hammers
Big Boys
Merkins
Curls
Push Press
Squats
Flutter Kicks
Bicycles
Mountain Climbers

WARM UP SET 3

Indian run with (zombie run, baby arm circles, crab walk, bear crawl, and single burpees). Indian run to the Mulch piles.

WARM UP SET 4

3 Sprints over mulch piles

3 Sprints across sand volley ball court

4 Bleacher rounds with alternating high knee and lunging.

ok, we warm yet?

THA-THANG: CMU²

Each him grab a CMU and run it around the cement hill and put the CMU down in what will be his stack of ten CMUs (in the end). As they stack the CMU do the exercise of the round that you are on with the following rep count.

2 Burpees

4 American Hammers

9 Big Boys

16 Merkins

25 Curls

36 Push Press

49 Squats

64 Flutter Kicks (single count)

81 Bicycles (single count)

100 Mountain Climbers (single count)

All exercises were to be completed with a CMU in hands

MARY:
Do two rounds of the burpee machine ( https://f3knoxville.com/the-burpee-machine/ )

CIRCLE OF TRUST/BOM:
The challenge to Love your enemies is extreme and impossible in our own strength — Ask for strength from the Lord and he will give it!

MOLESKIN:
I apologize for going long and not being able to form sentences – Had TOTAL workout brain and was babbling along like a crazy person.

These CMUs ain’t geofenced!

December 5, 2018 Waxjob

THE SCENE: About 28 degrees. A few white specks wafting in on the breeze…First snow beatdown of the season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Windmills IC
10x Tempo Merkins IC (last few niice and slow)
10x Travoltas each arm

THA-THANG:
Mosey over to the coupon pile, stopping halfway for 20x BBS OYO
Snag a Travelling Companion and continue on around toward the duck pond.
Stop at the parking lot just shy of the pond for OYO:
30 Overhead CMU Pulls
30 Merky-Derky (audibled to 20…)
30 Curls
Flutters for the six
Merky-Derky: Hands on CMU – one merkin. Bear crawl forward to feet on CMU – one derkin. Crawl bear to starting position. That’s one (sadistic count) or 2 (wussy count). We went with the wussy count and still audibled to 20. Those suck!
Resume traveling, past the buildings and up the hill. Gather for more OYO:
30 CMU Squats
30 4-count Mtn Climbers
30 more Curls
Flutters for the six

At this point, YHC realized there was no way we were gonna make it all the way across the street to that big set of stairs… Almost got the Travelling Companions off campus, but not quite. Turn around and head back, stop at the little set of stairs for Dora:
300 Calf Raises, 200 LBCs, 100 8-count Body Builders, running partner carries one CMU up the stairs, runs back down, carries other CMU up, then carries both down and tags partner.

Only a couple of pairs even made it to the body builders before we ran out of time.
Head back to return Companions to their home, then book it to the AO. Arrived 2 minutes late (sorry guys).

MARY:
None due to poor time management by the Q.
COUNT-OFF & NAME-O-RAMA
13 this fine Wednesday, including one FNG – Welcome Teller (Daniel Tanner)!
CIRCLE OF TRUST/BOM:
I’ve mentioned this one before, but I need reminding of it myself pretty often: Eph. 5:25 – Husbands, love your wives, as Christ loved the church and gave himself up for her. Not just his ultimate sacrifice on the cross, but daily, in every action. Extreme patience with his mule-headed disciples. Gathering the sick and lame to himself, even when he had just walked miles from another town or crossed the the sea all night under a raging storm in a rickety little boat. That’s giving yourself. How will you follow that example today?
MOLESKIN:
Our Companions really slowed down travel… We can get to the Coupons or we can get to the stairs across the street, but definitely not both! Even without getting there, it still felt like a lot more running than I intended. PAX killed it anyway though with no [audible] cussing…
ANNOUNCEMENTS:
Don’t forget 3rd F on Saturday morning! Check GroupMe for the deets…

HIMs all around at JUCO

December 3, 2018 Erector

THE SCENE: Comfortable mid 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 10 windmill, complaints about not doing Moroccan night club from Booster. Honestly, I forgot about it. Definitely a favorite.
THA-THANG:
Mosey to the south main parking lot and line up facing the center of campus. Perform exercises listed below and run after each exercise to the opposite end of the parking lot for the next one.

30 merkins
30 mountain climbers (single count)
30 lunges (total)
30 diamond merkins
15 burpees
30 squats
10 4×4’s – burpee with 4 merkins and 4 mountain climbers
10 burpee broad jumps

Mary a little to catch our breath and then mosey to the Sophomore. Perform “11’s” up the hill starting with 10 burpees at the bottom and 1, 4 count Freddie Mercury at the top. The kicker: Bernie Sanders up the hill. Legs on firahhh! YHC called time with only a couple of minutes to get back to the flag.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance today!
CIRCLE OF TRUST/BOM:
Revelation 3:15-16. We are HIMs at our AOs in the mornings because we come out early and work hard to get better. Don’t be lukewarm in your every day lives, but be HIMs all the time in everything that you do. If you are lukewarm spiritually, God will spit you out of His mouth because He wants you to be hot for Him.
MOLESKIN:
Kudos to those starting the workout with a ruck (Bagger, Doubtfire, and Judge Judy) as well as a 4 mile pre-run from Gump and YHC.
ANNOUNCEMENTS:
3rd F opportunity December 8th after AO workouts. 8:30 at The Outlook.