F3 Knoxville

Double Coupon Special

The Scene: 74 and clear, MF (Mugginess Factor) 7/10

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x20 IC
Cherry Pickers (Dog Pound style) x15 IC
LBAC x20 each way IC
Little bit o’ this, and some of this
Mosey to the Coupon Pile, pick up 2 coupons
Wax on, wax off x20 IC (thanks, Mayberry)

The Thang
Each PAX holds one coupon, balances the other on top. Mosey as a group toward the Matterhorn. Whenever a coupon hits the ground, it’s redeemed for one of the specials of the day. Then switch hands with the coupon stack and continue Mosey. List of specials (©=holding coupons):
1st Special: ©Tempo Squat x25 IC, Burpees x15 OYO
2nd Special: ©Smurf Jacks x25 IC, ©Overhead Press x20 OYO
3rd Special: Mountain Climbers x25 IC, Squat Jump x20 OYO
4th Special: ©LBAC x10 IC, ©Curls x30 OYO
5th Special: ©American Hammers x20 IC, ©Rows x30 OYO
6th Special: ©Front raise x20 IC, Merkins x20 OYO
7th Special: ©Lateral raise x10 IC, Diamond Merkins x15 OYO
Return to AO, carrying expired coupons however desired

MARY
Rowboat/Canoe
Side Crunch x20 each side, IC
BBS x20 OYO
Flutter kick x20 IC
Box Cutters x20 IC
Department Store
Shoulder Blasters

COT
Count-off and Name-o-Rama (no FNGs today)

WORD
This last week I’ve been home alone while LOML and 2.0 are at a cabin with some other moms and kids of families we’ve known for years. Sometimes it’s nice to have that quiet, but the alone time comes with a certain set of temptations as well. It’s at that time, and others like it, when a man’s character comes through. They say that character is who you are when nobody is looking. Whether that’s when you’re home alone after a long day, at work when the boss is on vacation, or in another city on a business trip, your character comes through.

So where does this character come from? From your heart. Proverbs 4:23 says, “Above all else, guard your heart, for it is the wellspring of life.” And Luke 6:45: “A good man out of the good treasure of his heart brings forth good; and an evil man out of the evil treasure of his heart brings forth evil.”
So what do we know about the heart of a man? It’s “deceitful above all things, and desperately wicked. Who can know it?” (Jeremiah 17:9) On our own the condition of our heart is pretty foul. We need the transformative power of God, as David cried out for in Psalm 51:10 “Create in me a clean heart, O God, and renew a right spirit within me.” Only through dependence on Him can we become the men He has called us to be.

Moleskin
Thanks, everyone, for your patience as I tried to dig around in my shorts for my Weinke. I must find a different way to remember what’s next while my brain has not yet seen my coffee. Maybe less variety? Merkins and Burpees only. I noticed Ratchet learned from La-Z-Boy’s Q a couple weeks ago and pulled the smallest coupons in the group instead of the biggest!

Independence Day Drop’em

The Scene: 68 degrees with 100% Humidity

F3 Welcome and Disclaimer

The Thang
COP
10 Burpees OYO
Lt. Dan x 10 IC
Cherry Pickers x 10 IC
These Right Here and Those Over There

Pick-up a boulder with battle buddy and mosey over to Matterhorn

Heartbreak 1-2-3 aka Dora’s on a hill
300 Boulder Squats
200 Boulder Rows
100 Boulder Press
1 partner runs the hill while the other partner completes reps

Mosey to pavillion

Pull-ups and Dips
Partners complete 5 rounds
10 Pull-ups
Dips until Partner 1 is done with Pull-ups
Rotate

Mosey back to AO

Tennis Court Cashout
Corner 1- 30 Merkins
Lunge to Corner 2
Corner 2- 30 Merkins
Bear crawl to Corner 3
Corner 3- 30 BBSU
Lunge to Corner 4
Corner 4- 30 BBSU
Bear crawl to corner 1

COT
Number Off and Name-O-Rama

BOM
Remember Jesus’s last words on the cross, “IT IS FINISHED” and cling to the power that those word gave humanity. Jesus gave us freedom through his resurrection, which is a freedom that is unlike any that this world has to offer. This freedom provides eternal life in heaven. So as you go out and celebrate the freedom of our country today with your family and friends make sure to remember the true freedom we have in Christ.

If Junk was an Indian

The scene : MUGGY MAYBE!

F3 Welcome and Disclaimer

The Theme: If Junk was an Indian…….man he is fast!

Tha-Thang
COP
Monkey Humpers x20 oyo
Squats x10
Smurf Jacks x10
SSH x 20
LBC x15
RBC x15
Burpo x10

Indian Run to the PAVALON. ALL PAX stay together and we made 3 stops for LBC, squats, and merkins on the way

PAVALON.
3 sets of
Leg ups x20 each leg IC
LBC x20
squats x20
Pull ups x5 plus one more set to make 20 reps total

Working on Form NOT reps!

Ran out of time so we Indian ran back to the AO. On the way, double Indian run race! Back 2 guys race to the front and so on.

Gotta cash out, right?
Burpicides on the Tennis court, 5 burps, 4,3,2,1……until time ran out.

WORD:
Plain and simple, Find time, REAL/QUALITY time with your M. With our busy lives, we need to find quality time with our Ms to grow our relationships with each other and if you have kids, it spills over into fatherhood and sets examples for your kids.

The Importance of Fatherhood

The Scene: 68 and gloomy!

F3 Welcome & Disclaimer

Warm-O-Rama
– Side Straddle Hop x 25
– Imperial Squat Walkers X 20
– Arm Circles x 16 each way
– Merkins x 10

Mosey Lower Parking Lot – Partner up in 3’s

Blockee Burp and Merk up to 10 – 1 Burpee with CMU increasing the push-ups every time up to 10. In cadence

Parking Lot Sprints – 5 Sets each
– Partner 1 – Rows
– Partner 2 – Curls
– Partner 3 – Running

Blockee Burp and Merk up to 10 – Burpee with CMU increasing the push-ups every time up to 10. In cadence

4 Corner Escalator – 10 burpees, 20 Squat Jumps, 30 merkins, 40 squats
– 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Aiken Legs – CMU on side for box jumps
– Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

MARY
– Flutter kicks x 25
– Sun dial x 20

COT
Communicate
With Father’s day this past week what comes to mind when you think of the word father?

Whether the answers are positive or not, one thing was clear: fathers have a tremendous impact on their children.

It has been said that children grow up with the desire to either be like, or be nothing like, their father.

With so much at stake, how can we ensure that we become good fathers?

The Bible has a lot to say on the matter. God calls himself father. Some of our best lessons on how to be a good father come from observing God interact with His children throughout Scripture.

The Genesis account of creation begins with God speaking the universe into existence. It then goes on to chronicle His conversations with mankind, starting with Adam and continuing on through angels, dreams, and prophets. In later Scriptures we learn that God also spoke through his Son, Jesus, and through the Holy Spirit.

If we are to father like the Father, then we must learn to communicate—frequently.

This can be difficult for us as men. The pressures of work and our various responsibilities often leave us drained. By the time we get home we often don’t want to talk. We may say little to our wives and even less to our children. We just want to find a quiet place to unwind.

While this is understandable, we dare not stay silent too long. Our children need our input. A father’s words are powerful and can often define the course of a child’s entire life. A lack of words can leave our children lost and without direction. We must take care not to give our best words to our employers and leave our wives and children with our leftovers.

What was the last thing that you said to your children? Was it a command, an expression of disapproval, or a proclamation of your love and admiration? What if those words were the last that they ever heard you speak?

Pray that God gives you the wisdom to know which words your child needs to hear from you, and the courage to speak them.

Burpee and Stuff…

THE SCENE
70 and damp

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x8 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x6 OYO
– One lap around the parking lot

Circle up under street lamp.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:
– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Wide Merkins
– Exercise 4 = Tuck Jumps
– Exercise 5 = Dry Docks

Mosey to curb and partner up in teams of 3

Triple Sprints
2 men at Cone 1 (yellow cone) and 1 man at Cone 2 (yellow cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the orange cone to do 3 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 6 minutes.

Upper Body
– Cone 1 = Diamond Merkins / Carolina Dry Docks
– Cone 2 = Shoulder Taps / Superman Swims

Abs
– Cone 1 = American Hammers / Lance Armstrongs
– Cone 2 = Flutter Kick / Hello Dollys

Lower Body
– Cone 1 = Prison Squats / Skaters
– Cone 2 = Lunges / Side Lunges

COT
Number Off & Name-O-Rama (11 PAX)

BOM
Bless those around you.  Create memories, give life…consider others more important than yourself.

MOLESKIN
This was my first venture to JUCO, but won’t be my last.  The men came to work and that is exactly what they did.  Encouraged one another, pushed each other…HIMs every one!