F3 Knoxville

Tag: Abacus

After the Plunge

THE SCENE: Clear, mid-twenties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Slow Timed Merkins, 10 Cherry Pickers, Little of This and Little of That.

THA-THANG:

Mosey to Baseball Field

Football short steps following Q leader with jumps to right and left as well as burpees.  Follow that with suicide runs to each line, always having bear crawl to first line and always doing ten big boys each time we come back to the starting line.

Mosey to Flag Pole

We will do a circular run to four different areas, stopping to do the following exercises at each of the four areas:

  • At flag pole:  30 Baby Crunches
  • At benches:  10 Bench Jumps
  • At dug outs:  10 pull ups
  • At picnic tables:  20 pull ups
  • Do above three times

Mosey to Serpentine Sidewalk

We will run to every other light and pyramid down on the following (BLIMPS) exercises, starting with seven at the second light and going down to one at the 14th light:

  • Burpees
  • Lunges, both legs equaling one lunge
  • Imperial walkers
  • Merkens
  • Pirouette Jumps (Jump half circle, then another half circle to complete one jump)
  • Smurf Jacks

Mosey Back to AO

 

COUNT-OFF & NAME-O-RAMA
Six men.
CIRCLE OF TRUST/BOM:
Through F3 we learn that it takes commitment, discipline and encouragement to achieve our goal of becoming healthier men.  In our relationship with God, we also need commitment, discipline and encouragement.  If we want to grow closer to God, we should not just sit around and wait for it to happen.  Jesus says in Matthew 16:24, “if anyone wants to be a follower of mine, let him renounce himself and take up his cross to follow me.”  We must discipline and push ourselves through solitude time with God, through reading scripture, through prayer, through worship.  And while solitude time with God is important, we also need encouragement.  That comes through spending time in worship with our brothers and sisters.  As Jesus said, He is there “wherever two or more are gathered in my name.”
MOLESKIN:

ANNOUNCEMENTS:

Intentional Beatdown

THE SCENE: Dark and chilly into a beautiful crisp TN sunrise over the water.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop x25 IC, -Monkey Humpers x10 IC, Baby Arm Circles F/R x10 IC, Side Straddle Hop x 25 IC

THA-THANG:
PAX form two lines and mosey to flag pole at by The Pavalion. Grab a battle buddy and AMRAP for 15 mins the following…

“AMRAP”

  • candlestick burpees (overhead clap at end) x10 reps
  • 10 pull-ups at baseball dugouts
  • 10 box jumps at playground area

PAX circle up and do 20 squats IC and head to AO…Once at AO split up 11 PAX on both sides of AO for spacing purposes and complete the following…

“BEAR W/ ME”  Complete this circuit 3 times

  • Bear crawl 12 yards to cone and do 20 Pickle Pounders
  • Bear crawl 12 yards to next cone and do 20 Merkins
  • Bear crawl 12 yards to next cone and do 20 Squats
  • Bear crawl 12 yards to next cone and do 20 Carolina Dry Docks
  • Bear crawl 12 yards to last cone and do 20 Flutter Kicks on a 4 count

PAX Circle up and complete 25 Side Straddle Hops IC and mosey to bottom of Baby Hill with their battle buddy…

“Baby Hill Pain” PAX complete 4 rounds of the following

  • Partner A sprints the hill and does 25 Derkins while Partner B awaits at bottom jumping rope.  Partners interchange.
  • Rounds 1 and 3 PAX do Derkins
  • Rounds 2 and 4 PAX do Incline Merkins

PAX mosey to AO and circle up…

MARY:
Hello Dolly x20 IC, American Hammer x20 IC, Pickle Pounders x12 IC, Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
22 PAX Count & 0 FNG’s
CIRCLE OF TRUST/BOM:
Everyone wants to make New Year’s resolutions and those imo are pointless.  Resolutions are a hopeful map that leads to disappointment.  As HIM’s at home, work, our workouts, etc. we have to focus on intentionality and specific goals to have the right direction toward our purpose as leaders in our respective homes and environments.
MOLESKIN:
Quick Picture
ANNOUNCEMENTS:
Cofeeteria announcement

A Good Setback?

THE SCENE: 43 degrees, moist like a nice bunt cake?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, rocketts x10, this and that, shoulder touch Merkins x10, cherry pickers x5

THA-THANG:

At top Mosey to the “boat” and Start at first lit tree.
At each tree do:
1 burpee
2 squats
3 Merkins
4 lunges (2 each leg)
Then run back to start and go to next line. Repeat
Total of 8 trees (trees are 20’ +- apart)

When finished go back and finish with six

On next set of 8 trees do:
2 burpees
4 squats
6 Merkins
8 lunges
Go back and Finish with six

Sprint to bottom of steps (60 yds)
10 burpees on your own

Run up steps and hill to restaurant x2

Mosey towards Matterhorn
Stopping for
iron mikes x20
10 diamond, 10 wide, 10 reg

Turn right before Matterhorn and at every other light pole do:
imperial walkers x10 3-count
Squats x20
Stop just past marina building.

At every tree add 1 merkin starting with 1 (total of 11 trees over 100 yds+-)
Then 10 squat jumps
Mosey back to AO

Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

MARY:
Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

COUNT-OFF & NAME-O-RAMA
17 – Frenchie, proton, ratchet,  abacus, tank, frosty, Mayberry, junk, Bueller, too late, crossbar, Showcase, Rusty, wall ball, scooter, Bartman, flute loop
CIRCLE OF TRUST/BOM:

Christmas was God’s most successful setback. He has always delighted to show his power through apparent defeat. He makes tactical retreats in order to win strategic victories.

Joseph was promised glory and power in his dream (Genesis 37:5–11). But to achieve that victory he had to become a slave in Egypt. And as if that were not enough, when his conditions improved because of his integrity, he was made worse than a slave: a prisoner.

But it was all planned. For there in prison he met Pharaoh’s butler, who eventually brought him to Pharaoh, who put him over Egypt. What an unlikely route to glory!

But that is God’s way — even for his Son. He emptied himself and took the form of a slave. Worse than a slave — a prisoner — and was executed. But like Joseph, he kept his integrity. “Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow” (Philippians 2:9–10).

And this is God’s way for us too. We are promised glory — if we will suffer with him (Romans 8:17). The way up is down. The way forward is backward. The way to success is through divinely appointed setbacks. They will always look and feel like failure.

But if Joseph and Jesus teach us anything this Christmas it is this: “God meant it for good!”

MOLESKIN:
Aparently Showcase wants to be Shooter so much he is now referring to himself in the name-o-Rama as Shooter.
ANNOUNCEMENTS:
Prayers for Butters wife and baby as she will be delivering soon, travel for families

 

It’s Christmas Time at the Asylum

THE SCENE
23 and Clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA
SSH x30 4ct IC
Merkins x15 4ct IC
High Knees x15 4ct IC
Squats x15 4ct IC
Baby Arm Circles Fwd x15 4ct IC
Baby Arm Circles Bwd x15 4ct IC

Mosey along Greenway to the base of the Asylum and road

 

THA-THANG
F3 Christmas Tree

Start with the base of the tree, Route 66.

Along the Greenway at the front of the Asylum.  At the first light pole perform a Candlestick Burpee (at the end of the burpee, jump up like a candle, with hands straight up hands clapped above your head).  Add 1 rep at each successive light pole until you get to 11 reps.  When finished, run back to the beginning and plank until the 6 arrives.

Mosey to the rock pile behind the Asylum.  Grab a rock and perform the following exercises.  In between each round, run down to the tree and back:

  • Round 1 (x15 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press, Jump Squats.
  • Round 2 (x20 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press
  • Round 3 (x25 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges
  • Round 4 (x30 reps of each): Narrow Squats, Bent Over Rows
  • Round 5 (x35 reps of each): Narrow Squats
  • The Star: 40 Merkins.

Mosey to the front of the Asylum, stop at the orange cones.

 

Elf Runs
In order for the big guy to have a successful night, the elves have to be ready to move fast and do some work.  Elf runs are one of their key off-season training tools.

Set up like suicide runs with a baseline and 5 cones in a row.  Run to the furthest cone and back, do 10 merkins. Then run to the second furthest cone and back do another 10 merkins. Rinse and repeat for each of the cones.

Mosey to hill on the right side of the Asylum.

 

The Grinch’s Legs
We all want the strength the Grinch gets when he saves Cindi on the sleigh right?  Perform the following, then run to the top of the hill and touch the curb

  • Jump Squats x10
  • Side Lunges x 10 each side
  • Reverse Lunges x10 each leg

Rinse and repeat.

Mosey to the SP

 

MARY
American Hammers x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt x20 4ct IC
Side Crunches Lf x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA
9 PAX

 

CIRCLE OF TRUST/BOM
Deuteronomy 30:19 – “This day I call the heavens and the earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live“

This morning got up and enjoyed the crisp air with great men under a beautiful sunrise because we have a Creator who loves us and loves show us that love through his creation.  Every day we have the opportunity to enjoy those gifts, but we must make the choice to embrace them.  Seize every moment you can to pour life, love, grace and truth into those around you.

 

The Dog Pound Sea Biscuit

THE SCENE: 34 degrees, dark, with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the top of the hill about a quarter mile from the AO.
THA-THANG:
A tribute to P-Nut with the Dog Pound version of the Sutherland Sea Biscuit.

Starting at the top of mader-horn hill:

  • 1 loop around the Concord Marina and up mader-horn hill (30 Merkins, BB Situps, Squats)
  • 2 loops around the Concord Marina and up mader-hornhill (30 Merkins, BB Situps, Squats)
  • 2/3 loops around the Concord Marina and up mader-hornhill (30 Merkins, BB Situps, Squats)
  • Mosey back to the AO
  • Modified scissor kicks (25)
  • 3.88+ miles covered (Great job men)

COUNT-OFF & NAME-O-RAMA
(16 Strong) Ratchet, Froot-Loop, Snith, Sparky, Wax Job, Showcase, Lazy-Boy, Booger, Toto, Mayberry, Frosty, Pogo, Abacus, Smoker, Scooter, Hydro
CIRCLE OF TRUST/BOM:

  1. When life seems so tough, go on. When things go wrong, move on. Bear in mind that God gives you strength to persevere, not to surrender. Take care!
  2. Wake up! Exercise your faith. Do sit-up with prayer. Do push-up to release stress. Go! Jog to the Lord and send the good news! Good morning!
  3. Don’t think too much of the problems in life, they are just test papers given by God to see how much we are learning in His subject called “Life”. If you think you failed, don’t worry because He is always ready to give remedial classes. So, review through prayers and have the perfect score of “Happiness”.
  4. Treat everyone with politeness, even those who are rude to you, not because they are not nice, but because you are nice.
  5. Before you sleep, just gently lay every troubled thought away. Drop your burden and your care in the quiet arms of prayer because God never sleeps. Good night! Sweet dreams.
  6. We are like pencils, the best part in us is inside, we make marks as we touch other’s lives. When we make mistakes, we can erase and we become better as we are sharpened.
  7. Stay humble, be faithful, offer hope, work diligently, fight fairly, live simply, love deeply, and give generously.
  8. Prayer is a perfume to our soul and a fragrance that pleases God. Wear your prayer everyday and let it freshen you anytime, anywhere you go. Have a blessed and sweet-scented day!
  9. The more silently love is expressed, the more it is deeply bound to impress. No wonder God loves us in silence and gives us the miracles of having friends.
  10. Life is a continuous challenge, a constant struggle from womb to tomb. We are not made rich by what is in our pockets, but by what is in our hearts.
  11. The person meant for you is the person who will love you even when there’s no more reason to love you. For in your nothingness, the one meant for you will find what’s lovable in you.
  12. Forget the things that made you sad and remember those that made you glad. Forget the troubles that passed away and remember the blessings that come each day. Good morning!
  13. Have you ever experienced a time in your life when you felt so empty for no reason? Have you ever felt so down but you just can’t tell why? Have you ever felt like the world suddenly spins around you, and you are caught in the middle going nowhere? Weird, isn’t it? But that’s the beauty of being human… it is knowing that there is a purpose for each existence, and whatever that may be, it is also the reason why we still wake up breathing each morning, to discover that missing piece of puzzle that would make our lives complete. Have a nice sleep!
  14. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it or work around it. Good morning!
  15. Some won’t appreciate what you say or do, but as long as you speak honestly from the heart, you’ll be fine. This is not a perfect world. This is not a perfect life. But life loves the person who dares to live it by being real. Bon Jour!
  16. 18. Sometimes in life, we tend to run so fast that we don’t notice God running with us. We only notice Him when we fall, yet He stops, carries us and says, “Finish the race my child.” Good day!
    MOLESKIN:
    Be great today and inspire someone either through your words and/or actions. Show someone encouragement and be the light. Be thankful for the gifts that you have and don’t even think about (I.E. Gift of moment, breath in our lungs, working arms and legs, functioning brain, etc…
    ANNOUNCEMENTS:
    If anyone is interested in additional free running groups, then check out www.865running.com

Note: I emailed 865running and asked them to put a link on their site to www.knoxvillef3.com