F3 Knoxville

Tag: Butterfingers

The 1 Hour Card Deck

THE SCENE: Wet… very wet. One of the wettest.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC 4ct, 10 Merkin IC 4ct, arm circle forward and back, little stretch
THA-THANG:
Grab a cmu and back to the pavilion.

Deck of cards split 9-A and 2-8. Complete one from each deck then rinse and repeat.

9-A deck is number of reps for face value (A=20)

  • Clubs=Dips
  • Spades=cmu swings
  • Hearts=boxer jaxs 4ct (high knees with a clap under the knee)
  • Dimonds=merkins

2-8 Deck are the number of lines to reach for a movement (19 feet per line on the grinder)

  • Clubs=crab walk
  • Spades=bear crawl
  • Hearts=Sprint
  • Dimonds=cmu overhead carry

30 min in, pax given choice to swap out 2 exercises and/or movements. Diamonds then were BBS for first deck and spades were lunges for second deck.

When first deck runs out, second deck has 4 more cards. Pax picks 4 exercises. Flip cards one at a time. 10 times the number on card is number of reps for that exercise. Repeat for all 4 cards.

MARY:
20 Flutterkicks IC 4ct, 20 lbc IC 4ct, 20 Side crunch IC 4ct (and other side), 20 Superman SSH IC 4ct.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Like we all waited in the rain for everyone to cross the line, so too in life we need to keep our heads up to be there with other people in the middle of sucky times. Know that there are other people struggling like you. Help them when you can. Be helped by them when you can.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifter’s on 23rd to adjust for Thanksgiving.

Drifter’s 28th

THE SCENE: It was a good November gloom. Little on the chilly side, but I got them sweating still.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 28 SSH IC to set the tone
  • 28 Boxer Jax IC
  • 7 cherry pickers
  • Soccer style warmup lap in parking lot

THA-THANG:
7s (+7 reps of each for a bonus) on waxjob hill – iron squats/best merkin ever and Bernie up hill

7s (+7, makes for 28 reps of each btw, MATHEMATICAL!) on bonus hill – 4ct calf raise / 4ct mtn Climbers and crawl bear up hill

7s (+7) on ma’am hill – body builders / box jumps

7 sit squats, 7 pullups, 7 sit squats, 7 pullups

Jail break to ao, 1min Al Gore, done!

MARY:

No time left

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Like all the crazy hills we went up and down on, life has us on peaks and in some dark valleys. But remember that God is at work in those valleys as well as the peaks. Trust him. He can even work through our stubbornness to make us into his son’s likeness. How much more if we’ll surrender and relax knowing that he’s got it all taken care of.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday the 23rd.

Neuralyzer

THE SCENE: Clear and low 30’s. Our hair was freezing at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 4-ct IC

Lunge down grinder

Bear crawl back

THA-THANG:

Mosey to Suckmore the long way around the backside of the park

DRIFTERS COMPOUND

Do one rep of each compound exercise then run up the hill for increasing reps of burpees. Increase reps by one after each run.

HR Merkin/Merkin/Clap Merkin

Lunge each leg/Squat/Jump Squat

OH Clap 4-ct/Shoulder Tap 4-ct/Dry Dock

LBC 4-count/BBS/WWII sit-up

Go up to 10 reps

MARY:
Broga
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Talked about needing to use this time of year to reconcile with family and friends. We only get one shot at life. Forget what’s in the past and move forward toward a better relationship.
MOLESKIN:
Mt. Suckmore combined with Drifter’s Compound erased all our brains. We got upwards of 8 rounds and 2.5+ miles.
ANNOUNCEMENTS:

Old Man

THE SCENE: 33 degrees F, 93% Humidity, Snowing with 1″ on the ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little Baby Arm Circles, Walk out Planks, Cherry Pickers
THA-THANG:

Modified Route 66:  Run to the 3rd light pole on the Greenway path and do 10 Merkins and 1 WWII Situp, run to 3rd light pole and do 9 Merkins and 2 WWII Situps, continue until the last stop 1 Merkin and 10 WWII Situp.  Continue run to base of Mt Krumpit but stop once to do 0 WWII Situps and 11 Merkins and a second  time to do 11 WWII Situps and 0 Merkins.

Mt Krumpit Partner

Partners alternate the types of ascents up Mt Krumpet until the follow exercises and reps are completed.

50 Bodybuilders, 100 Squat Jumps, 150 Dry Docks, 200 Flutter Kicks (2 ct), 150 Dry Docks, 100 Squat Jumps, 50 Bodybuilders

Ascents

1st ascent Run, 2nd ascent Bernie/Run, 3rd ascent Bear Crawl/Run then repeat the sequence until above is complete

Summit

Perform 10 LBC’s at the top of each ascent.

 

When complete, run back to scrapyard on the AO grinder.

Push/Pull

Perform two rounds consisting of 10 inverted pull ups and 10 Merkins

MARY:

ABCs (capital letters)

COUNT-OFF & NAME-O-RAMA
8 HIMs total on this blistery, snowy morning.
CIRCLE OF TRUST/BOM:
Over a year ago I did a BOM about my favorite song, My Back Pages, written in 1964 by Bob Dylan and made famous by The Byrds in 1967.  I recently heard some comments made by Clint Eastwood on his 88th birthday last year that touches on the main refrain from My Back Pages.  He was asked how he continues to stay active and do the things he does.  His reply, “I just get up each morning and go out.  And I don’t let the old man in.”

It is easy to let the “old man” in.  He can creep in any time and rob us of our potential, prevent us from reaching our goal, or in some cases stop us in our tracks.  Routine helps to combat the old man.  One of the routines for me is F3.  Another is the reminder from Philippians 1:6 “Being confident of this, that he who began a good work in you will carry it on to completions until the day of Jesus Christ.”  That verse should poke us into action no matter the endeavor.  We are not ever done until our last breath … or until He returns … whichever comes first.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

When the wind blows

THE SCENE: Low 40s , clear n crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Chinook squats tempo x20

Imp walkers  x 10

Imp squat walkers x20

Merkins x6

Peter Parker’s x10

Superman’s x16

THA-THANG:
Brolympics trading !

  • 2 minute push ups
  • 2 minute sit ups
  • BOMBS
  • B. Urpee broad jump . Do triple burpee broad jump , take 3 steps , do it again the distance of the grinder and back
  • Run lap w partner
  • O. Verhead claps 100, run a lap
  • M.erkins 100 , run a lap
  • B. igboy sit ups 100, run a lap
  • S. quats 200, run a lap

doea style , while P1 is doing exercise, P2 shuttle runs , etc…. is except the burpee broad jump , which was OYO. Once finish total reps , you and your partner runs a lap , then moves on to the next . We did not get to squats

MARY:
Flutters x20

Lbcx 20
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:

Years ago a farmer owned land along the Atlantic sea-coast. He constantly advertised for hired hands. Most people were reluctant to work on farms along the Atlantic.

They dreaded the awful storms that raged across the Atlantic, wreaking havoc on the buildings and crops. As the farmer interviewed applicants for the job, he received a steady stream of refusals.

Finally, a short, thin man, well past middle age, approached the farmer.

“Are you a good farmhand?” the farmer asked him.

“Well, I can sleep when the wind blows”, answered the little man.

Although puzzled by this answer, the farmer, desperate for help, hired him.

The little man worked well around the farm, busy from dawn to dusk, and the farmer felt satisfied with the man’s work.

Then one night the wind howled loudly in from offshore. Jumping out of bed, the farmer grabbed a lantern and rushed next door to the hired hand’s sleeping quarters. He shook the little man and yelled, Get up! A storm is coming! Tie things down before they blow away!

The little man rolled over in bed and said firmly, “No sir. I told you, I can sleep when the wind blows.”

Enraged by the response, the farmer was tempted to fire him on the spot. Instead, he hurried outside to prepare for the storm. To his amazement, he discovered that all of the haystacks had been covered with tarpaulins. The cows were in the barn, the chickens were in the coops, and the doors were barred. The shutters were tightly secured. Everything was tied down. Nothing could blow away.

The farmer then understood what his hired hand meant, so he returned to his bed to also sleep while the wind blew.

MORAL:

When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?

MOLESKIN

When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?

ANNOUNCEMENTS:
brolympics this Saturday