Bueller – Page 27 – F3 Knoxville

Dog# Election Day

November 8, 2016 Detention

The Scene: 48 Degrees, overcast and smokey

F3 Intro and Disclaimer

Warm-O-Rama
Mosey
Michael Phelps
Toe Touches (short and sweet)

The Thang:
Mosey to soccer field/track
Complete the following rotations (the great state of Tennessee has 11 electoral college votes for the POTUS, so we do 11’s in honor of that!):

1 Lap (.33 mile loop) and then burpee suicides (11 burpees per, 55 total)
1 Lap and BBSU suicides (11 BB’s per, 55 total)
1 Lap and merkin suicides (11 merkins per, 55 total)
1 Lap and Superman suicides (11 Supermans per, 55 total)

MARY
50 Flutter Kicks (270 total of burpees, BBSU, merkins, supermans, and flutter kicks- 270 electoral votes needed to elect POTUS)

The Word (BOM):
I want to share about today being election day- live a life worthy of being elected (a political election or a spiritual election). Easy to sit back and complain- be a difference maker. How do we make a difference? By loving those we come in contact with everyday. Love wins, it is the greatest way. We come to F3 for more than the physical exercise. We long to be a part of something greater than ourselves. Go forth in love today!

Ropes & Bells – Overhead

November 2, 2016 Ratchet

F3 Intro & Disclaimer

Warm-O-Rama

Mosey to Outhouse

Around the Worlds

Figure 8

Halos

American Swings

Mosey to Outhouse

The THANG

4 Rounds

10 Burpees

10 Shoulder to Overhead, each side

10 High Pulls, each side

10 American Swings

25 Jump Rope

MARY

10x Stargazers

20x Flutter Kick

20x Box Cutters

10 American Hammer w/KB

Boat Canoe

Superman/Banana

WORD

Kids & Prayers

Took some time yesterday to talk though what bedtime prayers really were about with the kids…brought to mind to share with the PAX: Take time to really understand what you’re doing rather than just rushing through something you do every day from memory. Take time and be introspective.

#TCLAPS to Tweet-E for graduating from the 36# to the 53# Kettlebell!

Swing from station to station

October 26, 2016 Ratchet

THE SCENE:50 degrees and clear!

F3 Welcome & Disclaimer

Warm-O-Rama
Mosey to Outhouse
10x Around the Worlds
10x Figure 8s
10x Halos
21x Russian Swings
21x American Swings
200 Jump Rope

THE THANG

2 Rounds of 5 Stations (1 PAX at ea station; all move forward after ea round)
20x Single Arm Swings (10 ea arm)
Bear Crawl to #shovelflag, sprint back
20x Goblet Squats
Lunge walk to #shovelflag, sprint back
10x Single Arm Clean and Press (5 ea arm)
Bear Crawl to #shovelflag, sprint back
20x Good Mornings (straight-leg deadlift)
Sumo Squat to #shovelflag, sprint back
10x Renegade Merkins w/ kettlebell (Merkin w/ a row) 5 each side
Bear Crawl to #shovelflag, sprint back

Mosey to Outhouse and back to AO

MARY:
10x Slow Flutter Kick
10x Box Cutters
1 Min Plank Hold

COT
Count-Off
Name-O-Rama

BOM
“Most people give up right before the big break comes—don’t let that person be you.”

MOLESKIN
First real chilly morning of the fall and the bulk of the PAX stayed in the #fartsack #sadclowns

Mini Murph

October 20, 2016 I-Beam

THE SCENE – 50s and clear

F3 Welcome and Disclaimer

THE THANG
COP
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to boat parking

Mini-Murph
Run 2 laps and up to pavilion
50 pull-ups (modify with 5 sec hangs or table pull-ups)
100 push-ups (modify on knees)
150 squats
Run 2 laps

Mosey back to SP

MARY
Abs by Ratchet

COT
Count off and Name-o-Rama

BOM
Sacrifice

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

The ultimate sacrifice was provided through Jesus Christ’s death for our sins on the cross. Our daily sacrifice comes through denying our selfishness. Search for moments today that you can intentionally deny your self through sacrifice to others.

Everything but the Kitchen Sink!

October 18, 2016 Woodshack

THE SCENE 63 and bright moon shining!

F3 Welcome & Disclaimer

THE THANG
COP
Disclaimer while doing SSH, not time to waste, lets work!

Mosey to the boat

11’s on the Run
Every other light pole, 10 BBS and 1 burpee until 1 BBS and 10 burpees

Mosey to the pavilion!

Pull ups
4 sets of pull ups 5 reps each working on form
BBS x20 between pull up sets

Mosey inside tennis court (Indian Run)

Bear’s Play Tennis?!
Bear crawl across tennis court, lunge down the sides, bear crawl back across

Mosey to the track

Mosey Lap
1 lap (1/3 of a mile) slow jog, on the hope, sprint as far as you can, cool down job to complete the lap. At the end of the lap, do 20 BBS and 20 merkins, repeating until everyone is done

Mosey back to the tennis court

Chumbaburpees
Finish up with Chumbaburpees until time was up, great way to cash out!

2.6 miles, burpees, merkins, BBS, SSH, sprinting, moseys, hills, pull ups, we did it all!

COT
Number off and Name O Rama: 21 PAX

BOM
Chase the Lion! A friends dad just passed and with death, it always make me reflect on life and how good life is and to live each day as it was your last. Loved being with my F3 brothers this morning, thank you!