F3 Knoxville

Tag: Casper

Standard Workout

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARs (Manly Arm Rotations) x 15 ED

Imperial Squat Walker x 15 IC

SSH x 30 IC

Overhead Clap x 40 IC
THA-THANG:

Jump Relay: Partner up. P1 does 5 burpees, 5 diamond merkin, and 10 BBS while P2 holds plank. When P1 finishes makes double foot jump and places cone a heel and runs back to partner. Flapjack. Move cone to finish line.

No Pain, No Gain: Partner up. P1 does 15 BBS while P2 holds feet in plank. When done P1 does wide merkin while P2 hits the cones. Then flapjack. Progression of cones is 1, 1-2, 1-2-3-2-1.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Double Dutch: Partner up. P1 lunges to cone 1, sprints to cone 2 and does exercise. P2 jumps rope till P1 returns.

  • Diamond merkin, side lunge, BBS, Burpee x 5 reps each. (Ran out of time and only got one round)

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Standard: A level of quality or attainment. An idea or thing used to measure, norm, or model in comparative evaluations.

We have different standards in all that we do and we must meet the standards or the final product is not correct. God created the Earth and all that is in it and it was perfect. The fall of man occurred. The standard set by the creator was no longer met. God loved His Creation so much that he wanted to regain the standard. He sent His only perfect Son, Jesus Christ, who met the standard and IS the standard to correct the broken creation. We could never meet the standard without Jesus. We are viewed by God through His Son and we are seen as correct, clean, and meeting the standard. We are heirs with Christ. He is our elder brother and we need to carry this hope and joy with us and pass it along to those around us. We are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

Cleaning up the Big Ball

THE SCENE: 68 degrees, slightly muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpees.

SSH x25 IC 4ct

1 Burpee

BAC x10 IC 4ct

2 Burpees

Cherry Pickers x10 IC

3 Burpees

Tempo Merkin

4 Burpees
THA-THANG:
Mosey to Waterfall Bridge with 30# baby. Relay Run.

Partner up to Vacuum Cleaner across bridge. 1 partner on ground while other partner holds legs in wheelbarrow position. Walk across on hands. Do 10 merkins on opposite side while in wheelbarrow position. Flapjack to return to start.

Mosey to Ampitheatre stage with 30# baby. Relay Run.

11s

  • V-up at the bottom on stage
  • LBC at the top of stairs

Escalator! – Do a lap around the ampitheatre after each set

  • 10 Box Jumps – run a lap
  • 20 Burpees – run a lap
  • 30 Merkins – run a lap
  • 40 Squats – run a lap
  • 50 Lunge-Walks – run a lap
  • Plank when done

Mosey back to AO with 30# Baby. Relay Run.

MARY:
Fire Drill!

All PAX circle up and do chop feet. 1 PAX yells “FIRE!”. Everyone drops, rolls right, does 1 merkin, rolls left, and back on their feet. Repeat with a new PAX shouting fire for time.
COUNT-OFF & NAME-O-RAMA
Abort, Orkin, Ariel, The Voice, Clerk, G-6, Steam, Operation, Red Writer, Swanson, Hokie, Apollo, Reverb, Casper, Filter
CIRCLE OF TRUST/BOM:
From Jocko Willink – BEGIN – This is where it begins. In the darkness. Before the sun and the birds and the world. Every day. When the alarm sounds. IT IS TIME. Rise – Despite fatigue and soreness. Curse the warmth of the bed. Curse the comfort of the pillow. Fight the temptation of weakness. Get up and go. Do it quickly, without thought. Do not reason with weakness. You cannot. You must only take action – Get up and go.
ANNOUNCEMENTS:
TTTP is coming up on Sept 14!

Anders Brothers Beatdown

THE SCENE: Perfect weather at the Big Ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat benders x 10, Rows x 10, Obliques x 10
THA-THANG:

With battle buddy, worked through stations.  While one team was going through stations the other teams did “brick planks” (In plank position each person taking bricks off raised board and placing them back).  When the first team returned from stations they switched with another team.

Stations:

  • Carry buckets / cinder blocks
  • Drop buckets/ cinder blocks and curl x 20 water filled pipe
  • Drop pipe, bear crawl to last cinder block and overhead press x 20
  • Bear crawl/lunge back to pipes, curl x 20
  • Carry buckets/cinder blocks back to beginning and switch with another team.

Mosey around pond stopping for flutter kicks, LBC’s, Merkins, stairs at the big ball with 8 count body builders.  Returned to AO to rinse and repeat stations with slight modification of 10 reps instead of 20.

One more mosey around the field and back to AO for Mary.

MARY:
Rows, Jane Fonda’s, Overhead claps with bricks, should taps, arm raises with bricks, ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 15:2 “Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”  We all have things in our lives that needs to be pruned.  It’s never comfortable or easy but necessary.  What in your life needs to be pruned so that you are more fruitful and Christ-like?
MOLESKIN:
Prayer requests:  Friends family whose baby passed away at 5 months old, Aborts friend who lost their Dad in an drowning accident, and Bear Traps daughter going on a mission trip with Samaritans Purse.
ANNOUNCEMENTS:

Full Bird Beatdown

THE SCENE: 76* and humid as crap.  A few different Misfires listed in GroupMe, this Misfire is Colonel Mike Anders. At least the fourth of the Anders clan to ring the second bell and Q in Knoxville.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bend and reach stretch
Row stretch (arms extended overhead and flat, then sit up while also crunching your knees in, then holding)
Squat and reach
Crunchy twists (can’t remember what he called them, 4 count exercise with legs up like you’re going to crunch, but rotate knees together to each side)
Merkins

THA-THANG:
Top 40 countdown around the World’s Fair Lawn.  At each corner of the lawn, there is an exercise listed and on the longer sections a method of movement.  Instructed to do 4 laps, starting with 40 of each exercise, then 30, etc.  So 40/30/20/10 but the movement between remained.

  • Merkins – then lunge over halfway down the long side, run at the line to next corner
  • Squats – run to next corner
  • Mountain climbers – power skip/jump halfway, then run to next corner
  • Prisoner squats (hands behind head, feet pointing outward as much as comfortable) – run to next corner

Repeat four laps with decreasing reps.

Form up in field for Jane Fonda 5:1 for each leg, just to completely destroy what was left of our legs.

COUNT-OFF & NAME-O-RAMA
9 Strong: Casper, Duggar, Misfire, Cowbell, The Voice, Jenner, Reverb, Passport, Abort
CIRCLE OF TRUST/BOM:
(Doing my best to remember) Character versus competency.  We all strive to do our jobs and perform daily tasks with competency, to do the best job we can do.  However, always be aware of risking your character to get the job done.  We can always change careers, but our character should remain unflinching and unbroken. Aye!

In honor of Mom turning “72”!!

THE SCENE: Temp in the 60’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25

Merkins IC x 10

American Hammer IC x 20

Flutter Kicks IC x 17

For a total # of reps = 72
THA-THANG:

  • Mosey to rock pile to choose a coupon and return to yard area
    • With a battle buddy, completed 72 reps of each exercise with coupon
      • Squats
      • Overhead press
      • Curls
      • Pull ups
  •  Without coupons, Lunge x 40 then Bear Crawl x 32 across field
  • 4 corners:  High Knees, Squats, Crunches, Merkins x 18 each with 3 burpees in center of field between each corner.
  • Mosey to curb for Wheel of Merkin.  10 Merkins at each position on curb.
  • Mosey back to rock pile to deposit coupons.
    • Ring of fire of merkins

MARY:
Flutter kicks x 18

Box cutters x 18

Imperial walkers x 18

8 count body builders x 18
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go anywhere we represent someone.  Either our family, company, church, etc.  Through our speech, actions, attitudes, etc. let’s represent well.  More importantly, if we are followers of Christ, be aware that we represent Him and to make sure our words, attitudes, actions, etc represent Him well to others.
MOLESKIN:
Prayers for Soot as he’s deployed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.