F3 Knoxville

Tag: Cap’n Crunch

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Reading to the Kids

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Side stratal hop 20
  • Imperial squat walker 10
  • Cherry Pickers 10
  • Baby arm circles 10

THA-THANG:

Escalator

  • Stop 1- 5 burpees
  • Stop 2- 5 burpees , 10 big boy sit
  • Stop 3 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers
  • At Cardiac:Berney Sanders to first bend, alligator crawl(10) bear crawl to second sprint to top
  • Stop 4 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s
  • Stop 5 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
  • Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat, 30 on a 3 cnt or 60  lbc’s
  • Reverse
  • Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
  • Stop 5 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s, 20 froggy squat
  • Stop 4 –  5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s
  • Stop 3 –  5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers
  • Stop 2 –  5 burpees , 5 big boy sit
  • Stop 1 –  5 burpees

COUNT-OFF & NAME-O-RAMA
32
CIRCLE OF TRUST/BOM:
Typically when putting the kids to bed it is easy to let her do the bed time reading when I know I should share the responsibility.  Recently reading the daily devotional 4128-uncommen-being-better-husbands-and-fathers-daily it mentioned that kids who are read to by dad, according to a study by Harvard University researchers, have better-developed language skills than kids who were read to by mom.   It goes to show that easy way is not always the best way.

Waffle house shared afterwards that reading to his kids (oldest is 16) is still an extremely rewarding experience!

 

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

10 15 20

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

  • Merican
  • Squat
  • Dry Dock
  • Squat Jump
  • Burpee

Mosey in two lines to the Chapel for some leg work

  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, left leg out – 10 reps on a 4 count
  • Split Leg Squat, left leg out – 10 reps on a 4 count
  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, right leg out – 10 reps on a 4 count
  • Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35

Remember Grace and Old Glory

THE SCENE: A cool, 44 degrees and clear and 31 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the playground
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks

 

  • The first man to the top of the poll competition Barby, Proton, Woodshack, and Smalls.
    • Then everyone did 5 Burpees
Run to new parking area
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!