Bueller – Page 19 – F3 Knoxville

Celebrate the Filthy 50

March 2, 2017 Mayberry

Scene: Clear and 45

Welcome and disclaimer

Warm-o-rama
10 OYO Burpees
10 IC BAC
10 IC Cherry pickers
20 IC Merkins

COP
MOSEY to outhouse
50 OYO box jumps
50 IC mtn climbers
50 OYO lunges up Matterhorn, each leg
50 OYO pull ups/aka upper body squats
50 IC squats
50 IC SSH
50 IC Merkins

Wind sprint races between the light poles with Merkins. All start at the same time.
10×17 poles of Merkins 170
10×6 poles of CCD 60

Ab-o-Rama

Batman has 9 abs
10 IC Dive bombers
10 IC cowgirls
20 IC pickle pounders
50 4ct LBCs

BOM
Celebrate

I think we all know the story of the prodigal son, but just in case…

A father has two sons and he has promised than part of an inheritance. One son tells his father he is leaving and wants his part of the money. The son gets the money runs alway and spends it on hookers, booze, and wild parties. He thought he had it all, the money, the women, and tons of friends. But when the money dried up, and the women were gone, so were his “friends”. He found himself working as a pig farmer, but unable to even eat the food the pigs were eating. Wearing rags and living off pig scraps he decided to return to his father and beg for a job.

And we all know that he got there and he had sinned and asked for forgiveness the father celebrated and gave home sandals, a robe, a ring, and a feast. And they celebrate. The image being that God celebrates whenever we are lost from him and we return.

Celebrate being able to get up in the morning to come to F3, celebrate our jobs, celebrate or wives, celebrate our children. Celebrate the love God has for us and share that love as we go out today.

Luke 15:11

Prayer requests
– Handbell’s wife to give birth to a healthy baby girl….SOON
– Pogo and his family safe travels to see the Mouse
– Judge Samurai as he kicks cancer in the face!

King Cake

March 1, 2017 Ratchet

The Scene: 53 and pre-storm humid

F3 Intro and Disclaimer

Warm-O-Rama
Mosey to Outhouse
15 Merkins
Around the Worlds
Figure 8s
Halos
150 Jump Ropes
Russian Swing
American Swing
Mosey to Outhouse

The THANG
3 Rounds
– 100x Jump Rope
20x Swing-Catch-Squat
– Speed Bump Mosey
30x American KB Swings
– 100x Jump Rope
20x Goblet Squats
– Speed Bump Mosey
20x Snatch (10 each)
10x Burpees

MARY
Flutter Kick
Side Crunches

COT
Count-off
Name-a-Rama

Moleskin:

Wow – we tried the single arm “Swing-Catch-Squat” and that was surprisingly hard. Good one. Note to self: Don’t put that AND the Alternating Weighted Sumo Squat in the same workout…

Island Hopping

February 27, 2017 Frosty

The Scene – 39 and clear

F3 Welcome and Disclaimer

Warm-O-Rama

COP

SSH x 20 (IC)

Cherry Pickers X 10 (IC)

LBAC Forward and Back x 10 (IC)

Squats x 20 (IC)

Tha Thang

Mosey to big parking lot

10 Islands in the parking lot. Start out with 2 merkins at first island, run to 2^nd island and do 4 merkins, adding 2 merkins per island. Then repeat-o with the other exercises

Merkins (+2 at each island) Total of 110

Squats (+5 at each island) Total of 275

BBS (+2 at each island) Total of 110

Burpees (+2 at each island) Total of 110

Mosey back to AO

Mary

Wind Shield Wipers (Mayberry)

Box Cutters (Toto)

LBC (Buehler, 100 for Junk)

Count off and Name – O – Rama

BOM

Calling on the name of God. Exodus 3:14 “God said to Moses, “I Am that I Am.” And He said “Say this to the people of Israel, ‘I Am has sent me to you.”

When we describe ourselves we say “I am tired”, “I am not a leader”, “I am the boss” or “I am awesome”. We are calling the name of God every time. If we are weak or tired, we have called on the name of God. If we have accomplished some great task that we are proud of, we have called on the name of God. Remember that it is God that gives us strength, quenches our thirst and helps us to accomplish everything we do.

Moleskin

Great morning to start the week off right! The satellite pictures I studied in developing the plan did not show that the parking lot was sloped! The men all gave 100%.

Fear the Burpees?

February 23, 2017 Toto

The Scene: 53 Degrees. Foggy. Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”

COP

Burpees X 10 (OYO)
Side Straddle Hop X 15 (IC)
Merkins x 10 (OYO)
Baby Arm Circles x 10 each way (IC)
Copperhead Squats x 20 (IC)
Burpees x 10 (OYO)
Windmills x 10 (IC)
Merkins x 10 (OYO)

Mosey to Outhouse Wall

Dips x 20 (IC)

Mosey to the Starting Line of the Race Track, Partner up on the way.

Burpees x 10, Carolina DryDocks (CDD’s) x 10
Burpees x 5, CDD’s x 5

Run a lap with your partner; fast runners alternate Squats x 10, SSH x 10 until PAX is back together.

Rinse and Repeat for two more laps. Finish with another round of Burpees and CDD’s.

Mosey back to AO Parking Lot.

Burpees x 10 (OYO)

Abs:

1 minute of scissor kicks
BBS x 20
American Hammers x 20 (IC)

…and done. 100 Burpees Total!!

COT

Name-O-Rama: 22 PAX

BOM: Living out of a condition of Fear.

Life comes at us fast. We may not even realize we are constantly living out of a condition of fear. Fear of failing. Fear of being hurt. Fear of missing out on something. Another way to explain this condition is “anxiety”. We’ve all experienced anxiety in different areas of our lives. Financial anxiety; will we have enough money to pay the bills, to go on a vacation, to pay for kid’s braces? Emotional (relationships) anxiety; Will I ever be happy? Are my kids happy? My wife? Will I end up being alone? Work and Career anxiety: Am I on track? Am I stuck in a dead-end? Do I have security? Does my boss even know I’m here? House, Cars, Kids, Church, Family, School, Work, etc. OVERWHELMED!

What’s the answer?? It’s right there staring us in the face – FAITH. The Third F! Let your Faith be bigger than your Fear. Go read Hebrews chapter 11. Amen, Brothers.

Spring Training

February 21, 2017 Detention

The Scene: 48 and Skunky

F3 Welcome and Disclaimer

Warm-o-Rama

High Knees 15x IC
Arm Circles Forward / Reverse 15x IC
Cherry Pickers 15x IC

Tha-Thang

Base-running: have cones set up in shape of a diamond. Do “21” merkins at home, 21 squats at first, 21 burpees at 2nd, 21 BBSU at 3rd. (21 was Roberto Clemente’s number and I loved him). Rinse and repeat x2.
Mosey to rocks
Explosive baseball type exercises with rock:
– 40 overheads
– 40 “swings” (switch hitter)
– 40 presses (official MLB roster consist of 40 players).
Mosey to Matterhorn
Back peddle 1/2 way up hill (like you’re going back on fly ball…) and then sprint to top. At top complete the 6-4-3 double play of 6 merkins/4 squats/3 burpees. Mosey down. X5
Mosey back to AO via stairs and parking lot

Count-Off
Name-O-Rama

BOM:
We live in an action-packed/fast paced society where we want everything quickly. Today was a Baseball/Spring Training workout. People don’t like baseball- it’s too slow, too boring… look for the details of life that need and deserve your attention. Enjoy the moment, the details of life. Slow down and be in the game!