F3 Knoxville

Tag: Bueller

You know how to count to eleven, right?

Scene – 26deg Cold and Gloomy (Shorts weather for some)

F3 Welcome & Disclaimer

Warm-o-Rama:
2 Laps around the outhouse
25 X SSH IC
5 X 2 X BA CIR FWD/BACK IC
OYO BigAuntThelma
15 x Tempo Merk IC

The THANG:
Mosey to Baby-Everest
You know what 11’s are, right?
Burpees at the Top
4 Count Rock Climbers at the bottom

Mosey to the Parking Lot above…find a partner!
Wheelbarrow Derkins
Wheelbarrow w/ partner to each line and perform 5 derkins
Switch w/ partner
Rinse and Repeat-o

Mosey to the Pavi-lawn
You know what 11’s are, right?
Dips & LBC’s

Back to the AO for Dealer’s choice Mary
Mayberry – American Hammers
Frosty – BBS
Ratchet – Boat/Canoe

Count off and Name-O-Rama

BOM:
We were challenged by Mayberry on his last BOM to put ourselves 3rd. God, Friends/Family, and then us. 2 Things we can do to make small steps towards that are: 1. Carve out the first 5 minutes of your day to be with the Sky-Q. Ask God, What is it that you would have me do for you today? 2. Be present in the moment. Be in the conversation and not lost in your own thoughts.

Moleskin:
This was a challenging workout for me to lead. My comfort zone lies in lifting CMU’s! I wanted to lead a workout beyond my capacity. With the support of the PAX we managed to get some pretty good work in and complete on time. Our thoughts and prayers are with the PAX that couldn’t be with us today.

What 25# Plate?

F3 Intro and Disclaimer

Warm-O-Rama
Around the Worlds
Figure 8s
Halos
Russian Swing
American Swing
Merkins
30 Jump Ropes

The THANG
Mosey to Outhouse with ‘Bells
Repeat 5x
– 20x American Swing
– 20x Box Jump
– 10x each Single Swing
– 20x Overhead Lunge (Weighted) – walking out
– Walk back to Kettlebell (OH)
– 50x Jumprope

MARY
Flutter Kick
Side Crunches
Boat-Canoe

WORD

I shared a story about Polish Independence day – November 11, 1989. Don’t take your freedom lightly.

First 2017 Mosey at the Dog Pound

The Scene: 53 damp as the rain had just moved through

F3 Welcome and Disclaimer

WARM-O-Rama:

Mosey to the bottom of Matterhorn

50 4ct x IC Mountain Climbers

25 4ct x SSHs

The THANG:

Up the Matterhorn, down the Matterhorn, and back up again

Circle back to pick up the 6 and Mosey to the Pav-a-lon

50 x OYO Pull-ups

50 x OYO Toes to Bar (sub Imperial Walkers when needed)

50 x OYO Squats

Mosey to the upper parking lot and Battle Buddy up

Baby DORA

50 x Burpees

100 x Domo Arigato Squats

200 x Merkins

300 x LBCs  (you only get wet once)

AB-O-Rama:

Merkin Ring of fire

Name-O-Rama

BOM:

With New Years here and everyone making New Years resolutions here is mine: “I am 3rd.”  While there are physical and personal goals I want to meet this year, the biggest and most challenging is to remember “I am 3rd.”  What that means in order is 1. God, 2. Family, friends, F3 Brothers, and strangers, 3. Me.  In our world where it is all about me, me, me, to put others before oneself is a challenge but what a wonderful blessing for the recipients, and prime example of Jesus.  We have been a recipient of Jesus putting God first, others even his enemies second, and himself third.  I can think of no better example to follow than his leadership.

Every time I go to read the Bible with my son, he wants to read his favorite verse.  He just turned 7. His favorite verse is Philipians 4:13 which is perfect for the strength we need to accomplish all our goals, but especially to remember to be 3rd

“I can do all this through Him who gives me strength”

Moleskin: Lots of F3 brothers either fartsacked due to the rain, or the pull-ups.  Prayer request for Amelia whose M will soon have a 2.0, and also for the family in Martin TN  who is suffering through the loss of 2 of their 2.0s in a house fire.

Christmas Vacation at The Dog Pound

The scene: Balmy 42, dark and clear

F3 Welcome and Disclaimer

WARM-O-RAMA:
SSH IC x 15x
Imperial Squat Walker IC x 10x
Arm Circles (big, small, front, back)

THE THANG:
Mosey to rock pile
Hot Potato – Battle buddy up and grab 1 rock per pair. PAX sit facing each other. Partner A does BBS with rock and then passes rock to Partner B, who does BBS and passes rock back to Partner A. Rinse & repeat until total of 50 reps.

Mosey to Matterhorn
Climb hill alternating between Lunges x 10 and Frog Jumps x 10.

Mosey to Pav-a-lon
10 sets of the following
Pull-ups x 5x
Dips x 10x
Squats x 20x

Mosey back to AO
Ring-o-fire Merkins
MARY:
Hello Dolly IC x 10x
Flutter Kicks IC x 10x
Boat/Canoe

COUNT OFF / NAME-O-RAMA

BOM:

Winter Solstice 2016

The Scene:  Frosty and 26 degrees!

F3 Intro and Disclaimer

Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
Merkins
Russian Swing
American Swing
The THANG
Mosey around Outhouse
200 Jump Rope
25 KB Swings
25 Big Boy Sit Ups
100 Jump Rope
25 KB Swings
25 Walking lunges
100 Jump Rope
25 KB Swings
25 Hand Release Merkins
100 Jump Rope
25 KB Swings
25 Burpees
200 Jump Rope
Mosey around Outhouse

MARY:
Turkish Get-ups!
American Hammers
Flutter Kick
Boat-Canoe

WORD:

We heard from Tweet-E, as today is his 17 year anniversary of being a rock-star!

Moleskin:

It was a chilly morning for the PAX, but we pushed through the workout.  Props to Bartman for making it happen on his first Ropes & Bells!