F3 Knoxville

Tag: Anchorman

Bearway to turkey day

THE SCENE: 31* and clear, ready to pre-heat the oven
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x26 IC
Windmills x10 IC
Merkins x20 OYO
Tempo squats x10 IC
THA-THANG:
Mosey to the base of the big ball, two rounds of Cindy:

  • Pull ups x10
  • Merkins x20
  • Squats x30

PAX performs flutter kicks waiting on the 6.  Recover.  Mosey up steps and across bouncy bridge to parking lot across from Knoxville MEPS building.

There are 5 evenly spaced cones across the parking lot.  PAX perform bearway to heaven:
Bear crawl to first cone – 10 burpees – bear crawl back to start point
Bear crawl to second cone – 8 burpees – bear crawl back to start point
Bear crawl to third cone – 6 burpees – bear crawl back to start point
Bear crawl to fourth cone – 4 burpees – mosey back to start point
Bear crawl to fifth cone – 2 burpees – mosey back to start point
PAX perform flutter kicks, American hammers, and hello Dolly’s waiting on the 6. Recover and 10 count.

Short mosey to steps in front of Knoxville MEPS building. Two more rounds of modified Cindy (no pull ups)

  • Dips x10
  • Merkins x20
  • Squats x30

Mosey to hill at Walnut Street, PAX assemble at the bottom of the hill.  PAX perform 7’s on Walnut Street hill.  Starting with 6 jump squats, Bernie up the hill to cone, 1 derkin.  Lather rinse repeat.  PAX perform reverse crunches on hill waiting on 6.  Recover.

PAX mosey back towards SP, stopping about halfway back for Pfeiffer to take us on some black Friday shopping (multiple levels of plank holds).  Continue Mosey back to SP.

MARY:
No time for Mary upon returning to SP
COUNT-OFF & NAME-O-RAMA
11 Turkeys strong, including 1 FNG.  Pfeiffer, A-Rod, Cheatsheet, Heisenburg, Scooter (FNG), G6, Swanson, Anchorman, Butterfly, Woodshack, Abort
CIRCLE OF TRUST/BOM:
Thankful for the opportunity to lead.  My task is to become a better leader, because I am present for the PAX as the PAX are present for me.

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

Sugar High

THE SCENE: Perfect Day for a Mosey and some route 66 on the go.   26 pax left tha parking lot with a sugar high and burned off some Halloween goo!

5:30 COP

  • Imperial Squat Walker
  • High Knees 1/2 way across Lot then run it out
  • Skips 1/2 way across Lot then run it out
  • Squat 1/2 way across Lot then run it out
  • Karaoke 1/2 way across Lot then run it out
  • Shuffle 1/2 way across Lot then run it out

 Mosey to Route 66

  • Burpees – Circle to the 6

Head to long hill

  • Merkins – Circle to the 6

 Take Everest!

 Rock Pile – Dora

  • 3 trips each
    • Partner #1 15 Curls x 30 Rows
    • Partner #2 Run to the cones stopping half way for a burpee

Mosey to AO

  • Stops on the way
    • Squats x 20
    • Imperial Squat Walker x 20

Cash Out

  • Sprint to the top of the Hill next to the AO

Mary

  • Hello Dolly x 20
  • Flutter Kicks x 20
  • ATM’s
    • Shoulder tap x 15
    • Slow Merkin x 10
    • Fast Merkin x 10

ANNOUNCEMENTS:

  • 2 year convergence at the Asylum Saturday.   Engage EH
  • 2 year anniversary get together 2:00-5:00 at Concord Baptist

BOM

  • Seek a heart of Self-forgetfulness and look for the ways that God want to use you in the midst of life’s struggles  We are called to be salt and light all the time not just when it suits our schedule.

Remember Grace and Old Glory

THE SCENE: A cool, 44 degrees and clear and 31 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the playground
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks

 

  • The first man to the top of the poll competition Barby, Proton, Woodshack, and Smalls.
    • Then everyone did 5 Burpees
Run to new parking area
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!

No Jabronis Allowed

THE SCENE: Darkish, gloomy, the air was almost as cold as the ice in my veins.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around parking lot

Baby Arm Circles x20

SSH x15

Tempo Squat x15

Tempo Merkins w/ pause x5
THA-THANG:

  • Mosey to the Cloud
  • ELEVENS
    • Deck Squat Burpees
    • V-Ups
  • Mosey to Pavillion
    • Battle Buddy
      • One does wall sit and holds other’s feet
      • Other does 10 merkins, then switch, then 8,6,4,2
  • Mosey to Cardiac
  • Escalators
    • 10 burpees
    • 10 burps, 15 plank jax
    • 10 burps, 15 plank jax, 20 merkins
    • 10 burps, 15 plank jax, 20 merkins, 25 squats
  • Side plank taps in cadence (10 each side)
  • Mosey to AO
  • Doras across parking lot
    • One parter does alternate leg burpees while other runs across lot, 6 tuck jumps, then runs back and switch.
    • Accumulate 75 total alternate leg burpees
  • Circle of Core
    • Hello Dollys in cadence x20
    • Suitcases in cadence x20
    • Tempo merkin w pause x3

COUNT-OFF & NAME-O-RAMA
Guppy, Too Late, Smalls, Cap’n Crunch, Doublewide, Anchorman, Butterfly, Pusher, Snitch, Neutron, Booster, Big Bird, Ponzi, Proton, Quickbooks, Charmin, Rusty, Rainbow, Woodchuck, Code Brown, Ribbed, Star Brite, Cat Gut, Flanders, Fabio, Jenner, Compost, Umbro, Bunny, Gibbler, Frank, G-6
CIRCLE OF TRUST/BOM:

“Familiarity is a danger for the church even today. The moment we become comfortable and over-familiar with our own culture, we tend to disregard those who are foreign to our ‘family.’

In order to be a High Impact Man, you need to be out of your comfort zone

Challenge: Bring someone who you have nothing in common with to F3. If they won’t come, share a meal with them