Bueller – Page 11 – F3 Knoxville

Lunge-o-Rama

November 29, 2017 Ratchet

THE SCENE: 41 and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

Partner-Up (Size doesn’t matter)

300 Jump Rope Buy-In

DORA: 2 Rounds

Partner 1: Suicide Lunges on Tennis Court

Partner 2: Merkins, SideSquatSwing, Air Squats, KettleBell Swings

300 Jump Rope Buy-Out

Team Mosey – Short Run

Mosey to Flag, Circle-Up for Mary

MARY:
A little Mary…but not much.
COUNT-OFF & NAME-O-RAMA

No Phish, Just Embracing My Inner Singing Cowboy in the Clouds with EDM Playing in the Background

November 28, 2017 Shooter

THE SCENE: Warm 32 Farenheit
Warm up

Round the clock merkins x 5

High knees and butt kickers

squat and stretch

Some stuff on your own

That’s it, we got to it.

THA-THANG:
Insert information about the workout.

Mosey to track, 15 merkins IC, 1 Lap as fast as possible, Flutters after IC
Mosey to Indoor Rink, Lunge across, 10 burp skurps (burpees), 2 rounds of sprints
Indian run to the big hill (MatterEverest?), IC merkins, superman swims, and Flutters IC, Then we charged the hill
At the top, more swims, flutters, and merkins
Mosey to the base of the Tavern, 2 rounds of 5 turkish getups each leg with a trip to the rock (Now named Icculus), 50 calf raises, and some Hello Dollys IC
Mosey back to AO
MARY:I We saiddddd naaaaahhhhhh to Mary today. We got no time for her today.
COUNT-OFF & NAME-O-RAMA
20….. Where was this last time?
CIRCLE OF TRUST/BOM:
It is good to remember that often, ideas have people, not that people have ideas. Be careful when making decisions to avoid falling into the trap of attempting to justify decisions after making them.

ANNOUNCEMENTS:
Come out to The Wesley House Sunday and exercise with some young lads. Football is over and I know none of you watch hockey, so come out der.

Smorgasbord of pain

November 22, 2017 Tank

THE SCENE: Actually quite nice around 43 degrees and clear. Warm up was quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Jump Rope, around the world, 8s, halos, mosey around outhouse

THA-THANG:
The pre-Thanksgiving Smorgasbord

9 cones 20’ apart in a big L shape
1)Jump rope
2) Merican KB swings
3) Bent over rows
4) Goblet Squats
5) KB curls
6) BBS
7) KB cleans
8) Sumo High pulls
9) overhead press
Go 2 Rounds (qty of 25,15 except JR is always 100)
Drop KB at next cone and run or Bernie Sanders to end of cones and back to KB in a triangle pattern to do next exercise
Round 1 Running between Cones
Round 2 Bernie Sanders between cones

MARY:
Flutter kicks x35, Box cutters x15, dead bugs

COUNT-OFF & NAME-O-RAMA
3 Bartman, Bueller, Tank
CIRCLE OF TRUST/BOM:

Been a tough week with the wife relations. Been fighting over stupid things and stress makes things worse. I thought to myself, it would be easier if I was on my own. BUT….she is “my own” she is part of me as my wife. Scripture reads:

“In the same way, husbands ought to love their wives as they love their own bodies. For a man who loves his wife actually shows love for himself.”
‭‭Ephesians‬ ‭5:28‬ ‭

“No one hates his own body but feeds and cares for it, just as Christ cares for the church.”
‭‭Ephesians‬ ‭5:29‬ ‭NLT‬‬

“So again I say, each man must love his wife as he loves himself….”
‭‭Ephesians‬ ‭5:33‬ ‭

So when I get frustrated with my wife, I’m really getting frustrated with myself. I need to take care of her as I would take care of me. I haven’t been doing that lately.

MOLESKIN:
Small group but we got after it. There was a Frosty appearance as he rucked and did some PT off in the pound somewhere.
ANNOUNCEMENTS:
None

GoFastTurnLeft

November 16, 2017 Ratchet

THE SCENE: 35 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x

Burpees 10x

Ice Skaters 20x

Hand Release Merkins 20x

ISO Squats 20x

Burpees 10x

Ice Skaters 20x

Hand Release Merkins 20x

Mosey to the track…

THA-THANG:
Buddy up and do laps around the track…stopping at 6 stations for some good livin’

50x Carolina Dry Docks

100x Big Boy Situps

60x ‘Merkins

50x Toilet Seats

50x Plank Jacks

50x Burpees

MARY:
Flutter Kicks 27x

Hello Dolly! 15x

Little Baby Crunches 20x

COUNT-OFF & NAME-O-RAMA
16 PAX (and NO FNGs)
CIRCLE OF TRUST/BOM:
Manage Up and Manage Down.

Good leaders manage up the chain of command. They understand the perspective of their commanders. They ask questions. They provide information and build confidence. Engage with your higher-ups; keep them in the loop–especially when they frustrate you. Leading down the chain of command means being able to convey the overall strategic mission to everyone downstream, while also giving people ownership of certain decisions, which leads to higher buy-in.

“If your boss isn’t making a decision in a timely manner or providing necessary support for you and your team, don’t blame the boss. First, blame yourself. Examine what you can do to better convey the critical information for decision to be made and support allocated.

Just Merkin it

November 15, 2017 La-Z-Boy

THE SCENE: 38 degrees, a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins x10 OYO

Squats 4ct x25 IC

Merkins x10 OYO

Mtn Climber 4ct x25 IC

Merkins x10 OYO

SSH 4ct x 25 IC

Merkins x10 OYO

Plank Jax 4ct x 25 IC

Merkins x10 OYO

Burpees x10 OYO

Merkins x10 OYO

THA-THANG:

Indian Run base of Madderhorn

Merkins x10 OYO

Lunge to the light and spread out

180 Degree Burpees x10 OYO

Back to the base and AYG Sprint to the Pavalawn

Argue about where the light switch is for awhile

Split Lunge x 10 ea leg with 5 count hold IC

Pike Merkins x 15 OYO

Dips x 25 OYO

Pike Merkins x 15 OYO

Dips x 25 OYO

Ascending Pull ups & Merkins

Start 1 & 1 work your way up to 10 & 10

LBC’s x 25 OYO

Top of Madderhorn

Lunge down to the light

Gather at the base for Indian Run back to AO

MARY:

Belly Buster – 10 count

LBC 4ct x 25 IC

Belly Buster – 10 Count

PIckle Pounder x 15 IC – (Thank you Zygote)

Merkin 4ct x 20 IC

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
When it’s time to make a decision. If it’s not an absolute Yes… It’s a No.
MOLESKIN:
Strong crew at the Dog Pound today. There were some flashbacks of the Merkin challenge last summer and some groans about the 180 degree Merkins. All in all, great group out. Praying for Ribbed and his family.
ANNOUNCEMENTS:
NA