F3 Knoxville

Tag: Avocado

Table Side Guacamole

THE SCENE: 27 degrees and dry

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

TEMPO MERICAN

TEMPO SQUAT

Mosey lap around apex

THA-THANG:

  • 21’s CMU curls: 7 from bottom to half way, 7 from half way to top, 7 full range
  • 5 blockees
  • 10 box jumps
  • 15 CMU swings
  • Overhead block lunge half way down the grinder
  • mosey to pull-up bars
  • 5 burpee pull-ups
  • mosey around apex back to grinder to retrieve your CMU
  • rinse and repeat

MARY:
Flutter kick in cadence for 2 minutes
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We live in a world of obsession. Obsession about our workouts, our jobs, our sports, our hobbies, etc. I feel convicted to have that same obsession to follow Jesus and put the same effort to furthering His kingdom.

A Frozen Foggy Bear’s Playground – OTB

THE SCENE: Freezing fog and 24 degrees, the perfect bear weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15.
  • LBAC X 10 forwards and backwards.
  • Cherry pickers x 5.

THA-THANG:

 Round 1 – Each pair of exercises takes place at each corner of the court.  Bear crawl to each new corner.

– 10 Hand-release merkins, 10 dips – Corner 1.

– 10 BBS, 10 jump squats – Corner 2.

– 10 Burpees, 10 WW2’s – Corner 3.

– 10 Iron Squats, 10 flutter kicks (4ct)- Corner 4.

– Run to the closest playground, and bear crawl around the set. Go down any slide you can find, and then run back for more fun.

-Round 2

– 20 Hand-release merkins, 20 dips.

– 20 BBS, 20 Jump squats.

– 20 Burpees, 20 WW2’s.

– 20 Iron squats, 20 flutter kicks (4ct)

– Run to the closest playground, bear crawl around the equipment, and go down a slide. Come back for pain.

– Round 3 – The Frozen Grizzly round.

– 30 Dry docks, 30 Bobby Hurleys.

– 30 ankle taps, 30 shoulder taps.

– 30 BBS, 30 side straddle hops (4 ct.)

– 30 Imperial squat walkers, 30 monkey-humpers.

-If additional rounds needed, go back to the Frozen Grizzly round, and add 10 reps.

MARY:

  • LBC’s x 20
  • Tempo Merkins x 8
  • LBC’s X 20
  • SSH’s x 10

 

COUNT-OFF & NAME-O-RAMA
8 HIMs enjoyed the playground of the average bear.
CIRCLE OF TRUST/BOM:
Reflected on the story of Nehemiah.  Two big takeaways: 1) If you are doing your faith right, there will be resistance and you will make some enemies.  2) We need to remember who we are fight for, and who our Great Ally is.  If you are on the Lord’s side, you can lose a battle, but you never lose the war.  We win through Him.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Bomb Shelter

THE SCENE: Lower 30’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

20 LBAC

10 Cherry Pickers

THA-THANG:

  • Run 1 lap in Parking Lot
  • 5 Burpees
  • 10 Merkins
  • 10 Air Squats
  • Run 2 laps in Parking Lot
  • 10 Burpees
  • 20 Merkins
  • 20 Air Squats
  • Run 3 laps in Parking Lot
  • 15 Burpees
  • 30 Merkins
  • 30 Air Squats
  • Run 4 laps in Parking Lot
  • 20 Burpees
  • 40 Merkins
  • 40 Air Squats
  • you see the pattern, continue until I call Recover

MARY:
20 Big Boy Sit-ups

40 LBC

Cash out Mountain Climbers
COUNT-OFF & NAME-O-RAMA
16 strong including 1 FNG
CIRCLE OF TRUST/BOM:
Some attributes of being a good leader at your workplace.
MOLESKIN:
Great Job!
ANNOUNCEMENTS:
NA

Sandy Springs OTB 1/8

THE SCENE: Cold, wet gloom at Sandy Springs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH while each HIM took a free throw. For each miss, 5 burpees
THA-THANG:
Paired up, 1 partner performed below exercises while other bear crawl/crawl bear to/from half court on basket ball court. Audible to run around basketball court mid workout. No CMUs at OTB, but Q provided 45 and 35lb weight plates

  • 50 coin flips
  • 100 Merkins
  • 200 plate squats
  • 300 monkey humpers
  • 200 bent over rows
  • 100 plate press
  • 50 burpees

MARY:
Shoulder tapsx15 in cadence
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“The next right thing”

Unashamedly inspired by Frozen 2 and the song “The Next Right Thing.” When things are overwhelming and sometimes over-stressful, sometimes it can be hard to stick to what is right. But each step in the right direction is important

Take a step, step again

Its all that I can do

The next right thing

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kinetic Phonetics

THE SCENE: Cold and breezy, many fingers went numb…. 15 PAX plus two 2.0s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, some Hot Feet with LBACs, then LBACs without Hot Feet, Cherry Pickers, false start Tha-Thang, then short mosey to explain exercise
THA-THANG:

Partner sets working through Alpha, Bravo, Charlie, and Delta rounds. One PAX performs a primary exercise for prescribed reps while other PAX performs the alternate exercise while they wait.

We did two different Alphas and two different Bravos, one on either end of the Grinder, then progressed to Charlie and Delta evolutions.  PAX paired off, pairs went to either side of the Grinder to begin:

PAVILION END OF GRINDER:

ALPHA – 2 SETS Each Exercise

PRI Tempo Merkins: 10 reps

ALT Al Gore

PRI Bent CMU Row: 10 reps

ALT Hold Iron Cross

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise

PRI CMU Deadlift w/Overhead Press:  10 reps

ALT Hold Superman

PRI Globe Jumps:  5 reps (4-count)

ALT V-Ups AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

PULL-UP BAR END OF GRINDER:

ALPHA – 2 SETS Each Exercise:

PRI Pull-ups:   10 reps

ALT Iron Mikes AMRAP

PRI Burpees:   10 reps

ALT LBCs AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise:

PRI Tricep Dips:   10 reps

ALT Good Mornings AMRAP

PRI Pike Merkins (Dry Docks):   10 reps

ALT Squats AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

CHARLIE – 2 SETS Each Exercise

PRI Groiners:   10 reps

ALT Imperial Squat Walkers AMRAP

PRI Swan Divers (plank arm extensions on swings):   10 reps

ALT High Knees AMRAP

PAIR RETURNS TO GRINDER FOR DELTA

DELTA – 2 SETS Each Exercise

PRI Bear Crawls:   Round Trip between BB goals

ALT Monkey Humpers

PRI Squat Jumps:   10 reps

ALT Hold Plank

IF TIME REMAINS, BEGIN ALPHA AGAIN….

MARY:

20 WW2s OYO

20 2-Ct Heel Taps OYO

IC Alphabets, ABCD twice (double tapped…)

15 Double Shoulder Taps IC

15 2-ct Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Things were tough last year, and this year is turbulent so far.  Many are dismayed, but men of faith can look to God’s word for encouragement and challenge:

Philippians 3:12-16 – Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus. Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. Only let us hold true to what we have attained.

Gen Hal Moore (Air Cav Commander in Vietnam, Author of We Were Soldiers Once and Young) wrote that no matter how dire your situation, there is always one more thing you can do to increase your change for success.  And after you do that one thing, there’s always one more thing.

Faithful men can put these two messages together, and the outcome is we always do what we can to serve and trust God, no matter what.  Never give up the faith.

MOLESKIN:

ANNOUNCEMENTS:

OTBs at Sandy Springs 0530 M/W/F to prep the battlespace for AO kickoff