F3 Knoxville

Tag: Charmin

Pirates vs Vandals

THE SCENE:  52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!

WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise.  The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted.  Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around.  Also, I learned a little Q-tip this morning.  Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids.  Check GroupMe for more info from Tank.  Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!

Wednesday Funday

THE SCENE
34 and Foggy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
Tempo Squats x15 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC

Two laps around the parking lot and line up along the curb.

 

THA-THANG
11’s
Run from one curb of the parking lot to the other.  At start point do 1 Jump Squat, at the far curb do 10 BBS.  Subtract 1 rep from squats and add 1 rep to BBS each time until you get to 10 Jump Squats and 1 BBS.  Once you finish, hold plank until everyone finishes.

Circle up.

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:

  1. Burpees
  2. Dry Docks
  3. Narrow Squats
  4. Diamond Merkins
  5. High Knees

Mosey to base of hill near the parking lot.

Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, run to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, run to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, run to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, run to top

Top of hill 1 Merkins, run to bottom.  Once you finish, hold plank until everyone finishes.

Circle up again in the parking lot for Mary.

 

MARY
American Hammers x20 IC
Hello Dolly x20 IC
Superman Swims x15 IC
Side Crunches, Rt. x20 IC
Side Crunches, Lf. x20 IC
Flutter Kicks x20 IC

 

COUNT-OFF & NAME-O-RAMA
34 PAX

 

COT/BOM
Our mission is simple, “Plant, grow and serve small men’s workout groups for the invigoration of male community leadership.”  I believe all of us want to be better leaders, and that’s good…but not enough.  Desire with out action changes nothing.  If we want to be better leaders, we need to lead!  In big ways, small ways and every way in between.  That is one of the many things F3 gives us, the opportunity to lead.  The opportunity to grow.  Again, opportunity changes nothing unless it is seized.  The more we practice leading the more confident we are when the opportunity arises.  Today, seize every opportunity to lead presented to you.  That is how HIMs do it!

 

ANNOUNCEMENTS
2nd F at SoKno Taco Cantina
Powell launch THIS SATURDAY!
3rd F event – Kid workout in Mechanicsville

Submitted by Cap’n Crunch

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!

 

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

Sugar High

THE SCENE: Perfect Day for a Mosey and some route 66 on the go.   26 pax left tha parking lot with a sugar high and burned off some Halloween goo!

5:30 COP

  • Imperial Squat Walker
  • High Knees 1/2 way across Lot then run it out
  • Skips 1/2 way across Lot then run it out
  • Squat 1/2 way across Lot then run it out
  • Karaoke 1/2 way across Lot then run it out
  • Shuffle 1/2 way across Lot then run it out

 Mosey to Route 66

  • Burpees – Circle to the 6

Head to long hill

  • Merkins – Circle to the 6

 Take Everest!

 Rock Pile – Dora

  • 3 trips each
    • Partner #1 15 Curls x 30 Rows
    • Partner #2 Run to the cones stopping half way for a burpee

Mosey to AO

  • Stops on the way
    • Squats x 20
    • Imperial Squat Walker x 20

Cash Out

  • Sprint to the top of the Hill next to the AO

Mary

  • Hello Dolly x 20
  • Flutter Kicks x 20
  • ATM’s
    • Shoulder tap x 15
    • Slow Merkin x 10
    • Fast Merkin x 10

ANNOUNCEMENTS:

  • 2 year convergence at the Asylum Saturday.   Engage EH
  • 2 year anniversary get together 2:00-5:00 at Concord Baptist

BOM

  • Seek a heart of Self-forgetfulness and look for the ways that God want to use you in the midst of life’s struggles  We are called to be salt and light all the time not just when it suits our schedule.