F3 Knoxville

Tag: Bueller

Cards at the pav-a-lon

The scene: 60ish and a few sprinkles

F3 Welcome and Disclaimer

Warm-o-rama:
Around the Worlds x 10 each direction
Figure 8s x 10 each direction
Burpees OYO x 10

The Thang:
• Deck of Cards – numeric value equals number of reps for the following exercises. Face cards count as 10. Ace = 11. Joker = 10 count rest. Run to top of hill and back every 10 cards or so.
o Diamond – stability ball merkins (merkin on a soccer ball)
o Hearts – Goblet squat with kettle bell
o Clubs – pull-ups
o Spades – heel ups (with soccer ball between ankles)

MARY:
Leg lifts (with ball) x 20
ABCs (with ball)
Inch worm out & back on ball

Count off and name-o-rama

BOM:
What does it mean to wait on God? The bible tells us many times to “wait on the Lord” – in most instances it is referring to the Lord’s return, but there are situations where it’s also talking about waiting on the Lord to move in a situation. What should we do while we’re waiting? When the Bible says to wait on God – the translations mean to wait with eager expectation, as though we know something is about to happen. We all have situations where we’re asking God for help. While we are waiting we should be doing everything we can to help ourselves: pray about it, be obedient to Gods word, and have faith & confidence that he will indeed move in his perfect time. In doing these things we take an active role in waiting instead of just sitting around passively.

Lats of love

Scene– sprinkles and 70

F3 welcome and disclaimer

Warm Orama-
Side straddle hop 15 count
Baby arm circles forward 10
Baby arm circle backwards 10
Cherry pickers 10
20 merkins
10 wide merkins
10 diamond merkins

The THANG
Mosey to Matterhorn
Lunge half way up the Matterhorn stop every 10 steps for 10 Merkins- mossy back down,
Bunny hop up Matterhorn stop every 10 hops for 10 peter parkers

Mossy to pavalon
5 10 15- 5 pull ups 10 dips 15 squats- 5 mins
Dora – (in honor of Abacus) 48 Pull ups 48 squats 48 merkins 48 dips

Mossy to AO- Wagon Wheel bottom of madahorn
At AO- Hold leg lift till 6 is up.

Ab Orama

Call outs- hold at 6 inches, half way up, hello dollys and flutter kicks

Name O-rama 

BOM
Police officers prayer
Lord I ask for courage, Courage to face and Conquer my own fears…
Courage to take me Where others will not go…
I ask for strength
Strength of body to protect others And strength of spirit to lead others…
I ask for dedication
Dedication to my job, to do it well, Dedication to my community
To keep it safe…

Give me Lord, concern For others who trust me
And compassion for those who need me…
And please Lord Through it all Be at my side…

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

FNG Hunt

The Scene:
52°F and calm, the moon looked eerie shining through the thin clouds

F3 Welcome & Disclaimer

Warm-O-Rama:
Imperial Walkers x20 (IC)
Air Jump Rope (OYO 30sec)
Mosey around parking lot (2 laps)
Arm Circles x10 each (IC)
Baby forward
Baby backward

The Thang:
Indian Run- the long way around to the Sophomore

At the Sophomore, circuit training
Merkins x15
Flutter Kicks x15
Squats x15
Burpees x10
Mosey to the court yard

11s in the long court yard
Dry docks
BBS
Wall sits (until everyone was done with the 11s)

Count-O-Rama

Name-o-Rama

COT/BOM
This is Holy Week
Luke 24: 2- 7
Rest in the work Jesus did, be reminded of his love for you, and look to reflect his love to the people around you

Mole Skin
We still did not locate the elusive Hardin Valley FNG, but the guys pressed on boldly. We put in 2.9 miles and got better together.

Le Kraken

THE SCENE:
57 degrees & storms-a-brewin

Welcome & Disclaimer

THE THANG

COP
SSH x 25 IC
High knees across parking lot
Little bit o’ this
Little bit o’ that
Butt kicks back across parking lot

Mosey towards the Kraken; wagon wheel at halfway point for 1 round of circle burp.

LE KRAKEN:

8 cones are placed in a circle.
Complete the exercise at one cone and then run around
the circle of cones to the next cone (i.e., one loop +
one cone). Rinse & repeat until you have completed
all exercises.

Dry Docks x 30
Narrow Squats x 30
4ct Flutter Kicks x 20
Star Jacks x 30
4ct Should Taps x 20
Reverse Lunges x 30 (each leg is 1)
4ct Hello Dolly x 20
Smurf Jacks x 30

Super 21s:

Perform 1 situp & sprint to opposite side of parking lot.
Perform 1 merkin & sprint back.
Rinse & repeat, adding 1 rep to each round until you perform 21 sit-ups & 21 merkins. (Total rep count is 231 of each exercise if you finish)

Mosey back to AO for Mary:

Shoulder blasters (1 round)
Box Cutters x 25 IC
Mountain Climbers x 25 IC

Number off & Name-o-Rama

BOM:

My wife and I were recently discussing the end of our 20s/beginning of our 30s and she commented that quite frankly she’s glad her 20s are over because they honestly didn’t start off very well. I found it to be an interesting note because it is so easy to remember “the good ole days”. We tend to relish in our past glory and forget the pain & angst that may have also been present.

Joshua Fields Milburn, 1/2 of the due known as “The Minimalists”, published an essay about this titled “30 is NOT the new 20”. Below are a few excerpts that echo what I’m getting at here:

“I officially turned 30 today…They say 30 is the new 20, but to be honest I’m glad that’s not true. I’m moving forward, not backwards.  I’m growing and I’m happy to be 30…today marks a new decade for me, a decade of opportunity…I will embrace this life, even though it scares…me at times. It is the only life I have. And I will love my life–a beautiful, terrifying, wonderous life–through the good times and the bad. Here’s to another 30 years, and then another”

(The full essay is here is anyone is interested: http://www.theminimalists.com/30/)

I think we are all guilty of some remorse when crossing into a new decade. Often we are not where we want to be financially or socially or emotionally or physically. It’s easy to think about how much better we could have been over the last decade if we’d only known what we know now. I challenge all of you, myself included, to focus on the present and plan for the future. Instead of looking backwards on what you haven’t done, remember to seize the opportunities that lie ahead and focus on what you CAN do now blessed to wake up and spend some time in the gloom with out brothers. Relish in that, and seize the day. Conquer the Kraken, and then move on the next one. AYE!