F3 Knoxville

Tag: Butters

STRONGER TOGETHER

THE SCENE: Clear skies with temperature of about 39˚F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Windmill x 7 (4CT), Baby arm circles (forward & reverse) x 10(IC), Tempo squat x 7, merkins 7 (4CT), cherry picker X 5 (4CT)

THA-THANG:
1/2 mile Indian run

At soccer field (REPEAT 3 times):

  • Indian bear-crawl along long side of soccer field (audible length to avoid exhaustion).
  • Mosey across short side
  • 5 burpees at corner, mosey to midfield then 5 CDD, mosey to other corner then 5 merkins
  • Mosey along short side, repeat.

11s on the hill

  • Bottom: Imperial walkers (4CT)
  • Top: box cutters

Mosey to 2nd soccer field. Dora 1-2-3 inspired rep. with battle buddy running to midfield and doing 1 burpee

  • 100 Bobby Hurleys
  • 100 Lunges (2CT)
  • 300 Flutter kicks (single CT)

MARY:
Run back to AO with a minute to spare for one Guantanamo round
COUNT-OFF & NAME-O-RAMA

11 HIMs got stronger together (1 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

“Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.”

A reflection on my 1st year in F3. I’ve become stronger physically but more so mentally. Through the good days and the bad days it is important to surround yourself with people who will push you to get better, will be honest with you and will encourage you. Let us strive to be such people for others as well.
MOLESKIN:
Potentially we had the longest Indian run of all time
ANNOUNCEMENTS:
N/A

90’s rock out session

THE SCENE: Breezy & low 40’s.  Chance of rain so we planned ahead of time to meet at the Pavalon.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

A few stretches while explaining the stations.

THA-THANG:

9 stations set up under the Pavalon.  2 minutes at each station with a 15 second break at the end.  AMRAP at each station and rotate through the loop AMTAP for 45 minutes.

Stations:

  1. Knee ups with ball between ankles
  2. Squats – 60lb sandbag
  3. Merkins on a basketball
  4. High lat pull – 35lb kettlebell
  5. Curls.  25-30lb dumbbells
  6. Heels to heaven with ball between ankles
  7. Pull ups
  8. Side deltoid raise – 15lb dumbbells
  9. Step ups on the bench – 30lb dumbbell

MARY:
N/A today

COUNT-OFF & NAME-O-RAMA
Junk, Butters, Toebox, Bartman

CIRCLE OF TRUST/BOM:
We listened to a bunch of music today that I listened to in high school.  It’s great music and often brings back memories of the trouble I got into as a kid.  Therefore the BOM was quoted from Ecclesiastes chapters 11-12.  Basically it talks about the fact that men will enjoy the time of their youth, however we also need to be aware that we will ultimately be held accountable for our actions.  The only way to avoid this judgement is to accept Christ as your personal savior and let his death, burial and resurrection take the place of your punishment.

MOLESKIN:

ANNOUNCEMENTS:

Truck Stop Sports Options

* When: 2/16/19

* QIC: I-Beam

* The PAX:  8 PAX

Conditions – 40 degrees and wet

Welcome and Disclaimer

WARM-UP

SSH IC x 20

Baby Arm Circles IC x 10 each way

Cherry Pickers IC x 10

Imperial Walkers IC x 20

THE THANG

Mosey around the outer loop to the Baseball Field

Baseball Training

11’s

1 merkin, sprint to 1st base, 10 8ct body builder, mosey back

2 merkin, sprint to 1st base, 9 8ct body builder, mosey back

Mosey around to the Volleyball Court

Volleyball Training

1/2 on one end, 1/2 on the other

10 min AMRAP

Bear crawl to net

(5) Squat jumps with hands above net

Lunge back

Mosey long way to Field 1

Soccer Training

Dora 100, 200, 300

100 4ct American Hammer (400 total)

200 4ct High Knees (800 total)

300 Jump Squats

Mosey back to the AO

Abs

Ab cycle:

     Flutter kicks x 20 IC

     Hold feet 6 inches off ground

     Hello Dolly’s x 20 IC

     Hold feet 6 inches off ground

     Reverse crunches x 10 IC

     Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM

James 3 – Taming the Tongue

Matthew 12

Remember that we will be judged for what we say. It’s also not just what we say but what is behind what we say. 

2-Mile Truckstop Tour

THE SCENE: A lovely 28 degree morning… The swamp is fully flooded from the recent rain, but the pavement is dry. A few ice patches over the paths…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
TN rocking chair x15 IC
Mountain Parkers x15 IC (Mountain climbers, except opposite knee-to-elbow)
Crabettes x15 IC
LBAC Fwd x10, Rev x10
That woulda been it, but then Sparky arrived, needed to make sure he was warmed up.
15 more Mountain Parkers IC
THA-THANG:
20 cards with 10 different exercises have been distributed over a 2 mile course.
Each card also has a #1 or a #2. PAX with F3 name A-M are #1, N-Z are #2.
PAX mosey as a group along the course, taking turns flipping the card as they arrive.
If the number of the PAX who flips the card matches the number on the card, double the reps!
Additionally, four “You guys are screwed” tokens were distributed to trustworthy PAX.
When a token is played, add a repeat of the previous station to the current station.

The final station – Slalom bear crawl under the guard rail by the Watt Rd. soccer field

MARY:
Made it back to the AO just in time for about 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
12 HIMs plus one giraffe
CIRCLE OF TRUST/BOM:
Since my 2.0 goes to a Christian school, she has a verse to memorize nearly every week, and has ever since kindergarten. We’ve always used the drive time to school to learn that verse together. I really appreciate the time to dwell on the Word and let it sink in.
This week’s passage was Jeremiah 29:11-14. Verse 11 is pretty popular, but the one that caught me was verse 13: “You will seek me and find me, when you seek me with all your heart.” We’re all seeking God, whether we know it or not. Everyone is looking to fill that hole that only He can. Seek Him with all your heart, and He’s promised that you will find Him.
MOLESKIN:
Shoulda started my watch when I laid out the course… Only got credit for half the miles I ran this morning!
ANNOUNCEMENTS:
Thanks to everyone who brought snacks for Wesley House. Delivery this week!

Mules

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Crossbar brought a digital scale so we all had to weigh sand bags and rucks

SAND BAGS – 2 40#, 3 60#, 1 90#

THA-THANG:
Rucked coupons to the play ground and got into teams of 3.

1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below.   Everyone made 3 carries.

Ruck squats

Ruck curls

Ruck thrusters

THE MULE

Rucked a lap as the .mule, switching as needed.

The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry.   Or, 3 60# bags.

Watt Rd field

Teams of 3.   1 member front carries the 60# bag while team mates bear crawl with him.   Switch as needed.

That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up.   So we switched it to front carry walking lunges.   That slowed him down!!!

Ruck back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Welcome back Wall ball!!!

ANNOUNCEMENTS:

Bring snacks, especially juice boxes for the Wesley house.