F3 Knoxville

Tag: Bueller

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP

Day 2 – 4 Rounds

THE SCENE: Low 40s, but hot compared to the 7 we had last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Outhouse
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

4 Rounds for Time

23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps
23 Big Boy Sit-Ups
23 Kettlebell Snatches (single arm)
23 Goblet Squats
69 Single-Unders
5 Sandbag Cleans 60#

MARY:
2 min plank
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Every action has an equal and opposite reaction.  Consider the other side’s viewpoint before pushing your agenda!
MOLESKIN:
Screeching tires and Shooter pulls up 10 minutes late – but made the most of it and jumped right in!  Welcome FNG Man Hands!

Every Minute on the Minute

THE SCENE: 19 degrees and cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins
THA-THANG:
EMOM

  • KB Swing
  • Jump Rope
  • Sandbag Squat
  • Burpees
  • L-Sit
  • Mountain Climbers
  • Candlestick Jump Ups
  • Inchworm

MARY:
Plank-O-Rama for a long while…
20x Flutter Kick
20x Box Cutters
10x American Hammers

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We talked a bit about managing the things within your control and not worrying about those that are beyond your influence.

Intentional Beatdown

THE SCENE: Dark and chilly into a beautiful crisp TN sunrise over the water.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop x25 IC, -Monkey Humpers x10 IC, Baby Arm Circles F/R x10 IC, Side Straddle Hop x 25 IC

THA-THANG:
PAX form two lines and mosey to flag pole at by The Pavalion. Grab a battle buddy and AMRAP for 15 mins the following…

“AMRAP”

  • candlestick burpees (overhead clap at end) x10 reps
  • 10 pull-ups at baseball dugouts
  • 10 box jumps at playground area

PAX circle up and do 20 squats IC and head to AO…Once at AO split up 11 PAX on both sides of AO for spacing purposes and complete the following…

“BEAR W/ ME”  Complete this circuit 3 times

  • Bear crawl 12 yards to cone and do 20 Pickle Pounders
  • Bear crawl 12 yards to next cone and do 20 Merkins
  • Bear crawl 12 yards to next cone and do 20 Squats
  • Bear crawl 12 yards to next cone and do 20 Carolina Dry Docks
  • Bear crawl 12 yards to last cone and do 20 Flutter Kicks on a 4 count

PAX Circle up and complete 25 Side Straddle Hops IC and mosey to bottom of Baby Hill with their battle buddy…

“Baby Hill Pain” PAX complete 4 rounds of the following

  • Partner A sprints the hill and does 25 Derkins while Partner B awaits at bottom jumping rope.  Partners interchange.
  • Rounds 1 and 3 PAX do Derkins
  • Rounds 2 and 4 PAX do Incline Merkins

PAX mosey to AO and circle up…

MARY:
Hello Dolly x20 IC, American Hammer x20 IC, Pickle Pounders x12 IC, Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
22 PAX Count & 0 FNG’s
CIRCLE OF TRUST/BOM:
Everyone wants to make New Year’s resolutions and those imo are pointless.  Resolutions are a hopeful map that leads to disappointment.  As HIM’s at home, work, our workouts, etc. we have to focus on intentionality and specific goals to have the right direction toward our purpose as leaders in our respective homes and environments.
MOLESKIN:
Quick Picture
ANNOUNCEMENTS:
Cofeeteria announcement

A Good Setback?

THE SCENE: 43 degrees, moist like a nice bunt cake?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, rocketts x10, this and that, shoulder touch Merkins x10, cherry pickers x5

THA-THANG:

At top Mosey to the “boat” and Start at first lit tree.
At each tree do:
1 burpee
2 squats
3 Merkins
4 lunges (2 each leg)
Then run back to start and go to next line. Repeat
Total of 8 trees (trees are 20’ +- apart)

When finished go back and finish with six

On next set of 8 trees do:
2 burpees
4 squats
6 Merkins
8 lunges
Go back and Finish with six

Sprint to bottom of steps (60 yds)
10 burpees on your own

Run up steps and hill to restaurant x2

Mosey towards Matterhorn
Stopping for
iron mikes x20
10 diamond, 10 wide, 10 reg

Turn right before Matterhorn and at every other light pole do:
imperial walkers x10 3-count
Squats x20
Stop just past marina building.

At every tree add 1 merkin starting with 1 (total of 11 trees over 100 yds+-)
Then 10 squat jumps
Mosey back to AO

Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

MARY:
Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

COUNT-OFF & NAME-O-RAMA
17 – Frenchie, proton, ratchet,  abacus, tank, frosty, Mayberry, junk, Bueller, too late, crossbar, Showcase, Rusty, wall ball, scooter, Bartman, flute loop
CIRCLE OF TRUST/BOM:

Christmas was God’s most successful setback. He has always delighted to show his power through apparent defeat. He makes tactical retreats in order to win strategic victories.

Joseph was promised glory and power in his dream (Genesis 37:5–11). But to achieve that victory he had to become a slave in Egypt. And as if that were not enough, when his conditions improved because of his integrity, he was made worse than a slave: a prisoner.

But it was all planned. For there in prison he met Pharaoh’s butler, who eventually brought him to Pharaoh, who put him over Egypt. What an unlikely route to glory!

But that is God’s way — even for his Son. He emptied himself and took the form of a slave. Worse than a slave — a prisoner — and was executed. But like Joseph, he kept his integrity. “Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow” (Philippians 2:9–10).

And this is God’s way for us too. We are promised glory — if we will suffer with him (Romans 8:17). The way up is down. The way forward is backward. The way to success is through divinely appointed setbacks. They will always look and feel like failure.

But if Joseph and Jesus teach us anything this Christmas it is this: “God meant it for good!”

MOLESKIN:
Aparently Showcase wants to be Shooter so much he is now referring to himself in the name-o-Rama as Shooter.
ANNOUNCEMENTS:
Prayers for Butters wife and baby as she will be delivering soon, travel for families