Bueller – Page 21 – F3 Knoxville

Resolve. Tested.

February 8, 2017 Ratchet

The Scene – 55 and dank

F3 Intro and Disclaimer

Warm-O-Rama
Mosey to the Outhouse
Around the Worlds
Figure 8s
Halos
20x Merkins
Russian Swing
American Swing

The THANG
3 Rounds
100x Jump Rope
50x Weighted lunges
40x ‘Merkins
30x American KB Swings
20x Goblet Squats
10x Side Squat
5x Burpees

MARY
Flutter Kick

Weighted Sit-up

American Hammer (of course!)

Peter Parker (thanks to Tweet-E and Tank for taking over!)

COT
Count-off
Name-a-Rama

WORD
Have a Plan.

MOLESKIN
It was a really gloomy morning – the humidity was almost beginning to spit. Tweet-E was in much better state than he was yesterday, but this one got him. I think it got all of us. I brought the 2-pood ‘bell out for some fun, but only used it for the AM swings – and it smoked me. What’s up with the 50 lunges???? Weighted? Seriously reconsider that one again. Until next week.

Groundhog Day at The Dog Pound

February 3, 2017 Junk

The Scene: 50 and cloudy

F3 Welcome and Disclaimer

THE THANG

COP –

Introduce the Merdipkin

(Also known as Mr Dipkin, or Dipkin for short)

Partner A in plank, Partner B places his feet on A’s back of his hands behind himself on the ground in dip position perpendicular to A. A does a Merkin, then B does a dip. Repeat, alternating in a seesaw pattern until the reps are complete.

Mosey to the trail of tears

Partner up

SSH x20 IC

Cherry Pickers x5

Dipkins 20 each way

Run a lap

Repeat the exercises, run a lap, repeat, repeat, repeat

Circle up

50x LBC IC

30x Tempo squats IC

50x LBC IC

20x reverse crunches

30x Tempo squats IC

50x LBC IC

10x more Dipkins each

Mosey back y’all

Circle of abs – 5 min

BOM/WORD:

We joked around some today and had fun with the idea of the movie “Groundhog Day – the day that keeps repeating it self. In real life, we often can fall into the same type of issue. We will do the same things with the same people and it becomes monotonous. It can leave us with the sensation of wanting more. It’s not wrong to want more, it’s not wrong to want to be successful and it’s not wrong to want new experiences. However, we can be left frustrated and that frustration from creep interactions with her coworkers, spouses and families. As I consider this I was reminded of a scripture I recently read through with my children.

“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.”

‭‭James‬ ‭4:1-3‬ ‭ESV‬‬

When we don’t get what we want we get frustrated. It doesn’t take a lot of introspection to be able to see that in our own lives. When we strive for things we want because we think it will make us happy, or fulfilled we miss the target and the frustration does not lift. Instead we should focus on those around us. We ought to ask the question, “Lord, is this something I should desire? Is it something you intend for me to have?”

When we ask for things, not to spend on our own quest for personal enjoyment, but rather to pour into others, the frustration is replaced by joy and contentment when the gift is bestowed. I encourage you to ask the question (above) before you ask for the gift.

Moleskin

I hate running. Running sucks. But, I got talked into this #CSAUP Tennessee Ragnar Relay and have to train…so today we ran more than my usual workouts. The men fussed a little. My legs tried to quit on me. But we pushed through the repetitive workout together. Good job men.

The 20s

February 1, 2017 Ratchet

The Scene: 35ish and clear!

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
400m Run

The THANG:
400m Run
20x Thruster (10 each)
20x American Swings
20x Lunge (10 each) extend overhead
400m Run
20x Hand Release ‘Merkin
20x SOTS Press (10 each)
20X American Swings
400m Run
20x Loop Lunge
20x American Swings
400m Run
Plank until 6 arrives
Turkish Get-ups for practice until time for Mary…

MARY:
Plank-O-Rama for a long while…
10x American Hammer w/KB
20x Flutter Kick

Word:

Just a quick note to keep a distant friend, John Yeager and his family in our thoughts.

Farmer’s Carry 101

January 25, 2017 Ratchet

The Scene: 37 and Gloomy
F3 Intro and Disclaimer

Warm-O-Rama:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
10x ‘Merkins

The THANG:
20 min AMRAP
20x KB Swings then 20x Slide Squats
8x Sandbag Shoulder Toss (60# or 80#)
12x Burpees
1x Farmer’s Carry (Double 82# Jerry Cans or Double 53# KBs)

MARY:
Plank-O-Rama for a long while…
20x Flutter Kick
10x American Hammer w/KB

WORD: Just a quick note about “Find your voice” and “Know when to shut up and listen.” As men we have to learn and practice when to use each of these effectively. Something to think about as we move through our day.

Burp Back Monday

January 24, 2017 Barbie

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 40

– Imperial Squat Walkers X 20

– Baby Arm Circles x 20 each way

– Circle Burps – Up Downs

Mosey to Everest- 2 Stops on the way Burpee ladder 10-5, 5-1

Entrance Sprint

Clock Merkins – Find a hill and line up in plank position at 12 o’clock. 5 Merkins. Move to

3 o’clock, 5 Merkins. Move to 6, 9, or whatever Q calls out and do 5 Merkins in each

position.

Burp Back Mountain

The exercise is then performed by pairing up with one person proceeding to run

backward up the hill/forward down the hill 5X while the other person is

performing burpees. The individuals continue to alternate running with burpees

until 100 total burpees are completed. When finished, pax continue to run hills

until entire pax completes.

Field of Dreams x 2

1s 1st corner – AMRAP Imperial Squat Walkers until relieved.

2s 2nd corner – AMRAP Lunges until relieved.

3s 3rd corner – AMRAP Peter Parker until relieved.

4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving

the Pax there

Cash Out

Devin Hester to the top of the Hill x 2- Full Sprint!

BOM

Romans 12:2 MSG 1-2 So here’s what I want you to do, God helping you: Take your

everyday, ordinary life—your sleeping, eating, going-to- work, and walking-around

life—and place it before God as an offering. Embracing what God does for you is the

best thing you can do for him. Don’t become so well-adjusted to your culture that you

fit into it without even thinking. Instead, fix your attention on God. You’ll be changed

from the inside out. Readily recognize what he wants from you, and quickly respond to

it. Unlike the culture around you, always dragging you down to its level of immaturity,

God brings the best out of you, develops well-formed maturity in you.