F3 Knoxville

Tag: Aladdin

Smiling Through 2019 IPC at The Equalizer

THE SCENE: Clear, low 30s, frost on the field, CMU storage heater broken 

F3 WELCOME & DISCLAIMER Done and Done 

WARM-O-RAMA:

Touch toes stretch; spread legs stretch (Middle, Left, Right)

LBAC IC x10 each way

A Little bit of This, little bit of That

Week 0 – “Loredo” at the AO 

  • 24 Squats
  • 24 Merkins
  • 24 Walking Lunge Steps towards the field

THA-THANG:

Week 1 – “Killers B’s” 2x on the Field 

  • Broad jump 10 yards, 10 burpees
  •  Broad jump 10 yards, 10 Bonnie Blair’s 
  •  Broad jump 10 yards, 10 BigBoi SitUps
  •    *Bearcrawl 30 yards back to “Starting Line” 
  • Mosey to the Smokehouse to pick up a CMU

 

Week 2 – “Meatloaf’s Massacre” at the BathHouse

  • 10 Manmakers/20 Overhead Presses
  • 30 KB Swings/40 Goblet Squats
  • 50 Incline Block Merkins
  • 1 Lap around Stonehenge, pick up the SIX 

 

Week 3 – “Meters 43” at the BathHouse 

  • 10 Pull-ups 
  • 15 Burpee Coupon Jump Overs
  • 20 Coupon Curls
  • 25 Coupon Squat Thrusters 
  • 30 Gas Pumps (reverse crunches)

 

Week 4 – “Sugar’s Pick Your Poison” on the Field 

  • 50 cumulative merkins and/or air squats (the easy way)
  • 50 yard coupon run
  • 50 cumulative KB swings/Iron Mike (the easy way)
  • 50 yard coupon run
  • 50 cumulative thrusters/ lunge steps (the easy way)
  • 50 yard coupon run

 

MARY:

There just wasn’t time. 

COUNT-OFF & NAME-O-RAMA

9 HIMs; 0 FNGs

Stripped, Snitch, Mouthwash, Aladdin, Choir Boy, Inspector Gadget, Submarine, School Zone, & Blindside

CIRCLE OF TRUST/BOM:

The Apostolate of Smiling:

Just a Little Smile on Your Lips 

Cheers your heart

Keeps you in good humor

Preserves peace in your soul

Promotes your Health

Beautifies your face

Induces kindly thoughts 

Inspires kindly deeds.

SMILE TO YOURSELF…

…until you notice that your constant seriousness, or even severity, has vanished.

SMILE TO YOURSELF…

…until you have warmed your own heart with the sunshine of your cheery countenance. Then…

Go out – and radiate your smile.

THAT SMILE…

…has work to do – work to do for God. 

ANNOUNCEMENTS:

2/26 CSAUP at the Asylum. 6:30-9:00 am. Food and beverages after

90s Block Party (Blood Pooling in My Shoe)

THE SCENE: Cool. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | Rockettes

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 3 rounds. Stations included:

 

  • CDD
  • Rows
  • Diamond Merks
  • Box Cutters
  • Mtn climbers
  • Step ups
  • Squats
  • Imperial Walkers
  • Burpees
  • V-Ups

 

MARY:

  • Hello Dolly IC | Aussie Snowman

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Pray courageous prayers

ANNOUNCEMENTS: CSAUP

PRAYER

“Good” Mumblechatter

THE SCENE: Upper 30’s. We decided it was the perfect temp for workouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Tempo merkins x10; Imperial walkers x10; little bit of this…little bit of that… bac x10 each way.

THA-THANG:
Mosey to playground to introduce the PAX to body blasters (burpee pull-up w/ knees to elbows at the end). 5 Body Blasters OYO.

Mosey to basketball court for suicides. In between each round we ran back to the playground for 5 body blasters.

1 — full-court run. 10 merkins at each line.

2 — full-court bernie — 20 squats at each line.  

3 — half-court bear crawl — 25 LBC at each line.

4 — full-court lunge — 10 diamond merkins at each line.  

5 — half-court crab walk — 20 bbs at each line.  

6 — full-court imperial walkers — 10 CDD at each line. 

MARY:
Cherry-pickers x 4 (all we had time for). Not technically Mary.

COUNT-OFF & NAME-O-RAMA
8 PAX

CIRCLE OF TRUST/BOM:

2 Cor. 5:21 — He made him to be sin who knew no sin so that in him we might become the righteousness of God.

Showing Up is 1/2 the Battle

THE SCENE: Chilly, but clear and no wind. No sign of the moon

F3 WELCOME & DISCLAIMER: Done 

WARM-O-RAMA:

SSH IC x20 | Windmills IC x10 | Cherry Pickers IC x4 | Tempo Squats IC x10

THA-THANG:

Tennis Court Battle Buddies: One partner works through rep count, the other does a suicide, then switches until all reps are finished. 

  • 100 Merkins 
  • 200 BBS
  • 300 Squats 

Mosey To Flagpole 

  • 5 Burpees on your own

Mosey to Dock. Loop consists of: 

  • 20 CDD at Dock
  • 10 Goblet Squats at Rockpile
  • 5 Pullups at BathHouse
  • 10 Curls at Rock Pile

Rinse and Repeat until time 

Fellowship Mosey to AO 

 

MARY:

25 FlutterKicks IC led by Trunk

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs; 1 Kotter 

CIRCLE OF TRUST/BOM:

Showing up is half the battle. The first community that men to be active in is their family. The indispensable building block of humanity. The evidence is clear that children benefit greatly and prosper when parents are active in their lives. 

Everyday is a gift and each day will present opportunities for love and care in the family. Love your children and change the world. 

ANNOUNCEMENTS:

CSAUP 2/26 at the Asylum 6:30-9:00 am. There will be snacks. 

Keep Moving Forward @ The Equalizer

THE SCENE: Partly cloudy, feels like 19 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, 1 Burpees, Tempo Merkins x10, 2 Burpees, Imperial Walkers x10, 3 Burpees, Rockettes x10, 4 Burpees

THA-THANG:

  • Mosey to Flagpole for 4 Corners on the track (3 laps) (Reps 20-15-10)
    • LBC’s, Mountain Climbers (4-count), Jump Squats, Merkins
    • Freddie Mercury at Flagpole til 6 is up
  • Mosey to Rock Pile and pick a rock
    • Rows, then dry docks at the dock (20-15-10-5)
    • Rock Curls (10 lower, 10 upper, 10 full motion)
    • Tricep Extensions (20)
    • Lunge up ramp to bathroom w/ rock shouldered.  Alternate shoulders half way.
    • 5’s at bathroom (Squats w/ rock & pullups), replace rock
  • Mosey to top parking lot
    • Partner up.  1 person Bernies to the end of parking lot while other person does 10 Merkins before trying to catch their partner.  Switch Places.  Repeat x3
  • Fellowship Mosey back to AO

MARY:
Big Boys x10, 5 Burpees

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Always keep moving forward!
MOLESKIN:

ANNOUNCEMENTS: