F3 Knoxville

Tag: Chaucer

Good times with Cindy

THE SCENE: Clear and 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Relive of the workout: https://www.relive.cc/view/2148229797

3 rounds of exercises

  • SSH IC 4ct 21x, 14x, 7x
  • Merkins OYO 21x, 14x, 7x
  • Peter Parkers 2ct 21x, 14x, 7x
  • V-Ups OYO 21x, 14x, 7x

THA-THANG:
Grab Cindy (CMUs) and mosey to the end of the parking lot.

  • Round and Round with Cindy (complete 4 rounds)
    • Reverse Lunges, Cindy on back 10x
    • Cindy Hammers 20x
    • Cindy Rows 15x
  • Leave Cindy and Mosey around lot
  • Get Cindy and mosey to second station
  • Quality Time with Cindy, 12 minutes on the clock, complete as many rounds as possible
    • Reverse Lunges, Cindy in front 15x
    • Bear crawl drag
    • Cindy overhead BBS 15x
  • Leave Cindy and Mosey around lot
  • Get Cindy and mosey back to first station
  • Round and Round with Cindy (complete 4 rounds)
    • Reverse Lunges, Cindy on back 10x
    • Cindy Hammers 20x
    • Cindy Rows 15x
  • Mosey to AO

MARY:

  • Ring of Fire – merkins
  • Flutter kicks 20x IC
  • WWII situps 20x
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Talked about the prodigal son parable with a focus on the older son (see red text below). There is so much time that we waste dealing with bitterness and anger over the littlest things when we should be enjoying the time we have with the Father. We get laser-focused on what others have or are getting or are doing and not on the fact that He is beside us wanting to be with us. Figure out where those tendrils of bitterness and anger have gotten ahold of you in your life and find ways to release it so that you can focus on the good that is right in front of you.

The Parable of the Prodigal Son

11 And he said, “There was a man who had two sons. 12 And the younger of them said to his father, ‘Father, give me the share of property that is coming to me.’ And he divided his property between them. 13 Not many days later, the younger son gathered all he had and took a journey into a far country, and there he squandered his property in reckless living. 14 And when he had spent everything, a severe famine arose in that country, and he began to be in need. 15 So he went and hired himself out to[a] one of the citizens of that country, who sent him into his fields to feed pigs. 16 And he was longing to be fed with the pods that the pigs ate, and no one gave him anything.

17 “But when he came to himself, he said, ‘How many of my father’s hired servants have more than enough bread, but I perish here with hunger! 18 I will arise and go to my father, and I will say to him, “Father, I have sinned against heaven and before you. 19 I am no longer worthy to be called your son. Treat me as one of your hired servants.”’ 20 And he arose and came to his father. But while he was still a long way off, his father saw him and felt compassion, and ran and embraced him and kissed him. 21 And the son said to him, ‘Father, I have sinned against heaven and before you. I am no longer worthy to be called your son.’[b] 22 But the father said to his servants,[c] ‘Bring quickly the best robe, and put it on him, and put a ring on his hand, and shoes on his feet. 23 And bring the fattened calf and kill it, and let us eat and celebrate. 24 For this my son was dead, and is alive again; he was lost, and is found.’ And they began to celebrate.

25 “Now his older son was in the field, and as he came and drew near to the house, he heard music and dancing. 26 And he called one of the servants and asked what these things meant. 27 And he said to him, ‘Your brother has come, and your father has killed the fattened calf, because he has received him back safe and sound.’ 28 But he was angry and refused to go in. His father came out and entreated him, 29 but he answered his father, ‘Look, these many years I have served you, and I never disobeyed your command, yet you never gave me a young goat, that I might celebrate with my friends. 30 But when this son of yours came, who has devoured your property with prostitutes, you killed the fattened calf for him!’ 31 And he said to him, ‘Son, you are always with me, and all that is mine is yours. 32 It was fitting to celebrate and be glad, for this your brother was dead, and is alive; he was lost, and is found.’”

MOLESKIN:

ANNOUNCEMENTS:
The Quacken launches on March 1st.

Bomb Shelter C.S.A.U.P. 2019

THE SCENE:
Low / Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fins on Q to get things warmed up!
SSH
LB Arm Circles F/B
Large Arm Circles F/B
Tempo Squats
Cherry Pickers
Lunges
Toe Touches
Jump Rope

THA-THANG:
Mosey .6 miles to the first beatdown location at the Elementary School.
The Ancient Kraken! (Designed by Pinocchio!) 8 Excersises with Mt. Suckmore & 5 Burpees:
After each exercise run around the Kraken, up Mt. Suckmore, Complete 5 Burpees and continue around the Kraken to the next exercise.  Rinse and Repeat for 30 min…

  • T-Merkins (x16)
  • Dr. W (x10)
  • Bobby Hurleys (x20)
  • Star Jacks (x30)
  • Mr. Spectacular (x12)
  • Shoulder Tap Merk (x12)
  • Single Leg Dead Lift Squat (x10ea.)
  • Alternating BBS (x20)

Just over 2 miles to the next beatdown location. The Murph & Mary at the Alcoa Bridge. Pax split in half and began with the Murph beatdown. Once completed they began Mary (OYO) for a rinse and repeat until the 1 hour time limit was completed.

  • Murph
    • 1 Mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Air Squats
    • 1 Mile Run
  • Mary (Designed by Fins)
    • BBS (x10)
    • Ankle Touches (x10ea.)
      • Run to Bridge & Back
    • Holly Dolly (x10 IC)
    • American Hammers (x10 IC)
      • Run to Bridge & Back
    • LBC (x15)
    • Bicycle (x10 IC)
      • Run to Bridge & Back
    • Flutter Kick (x10 IC)
    • Mountain Climber (10 IC)
      • Run to Bridge & Back

1.8 miles to the next beatdown location. The Alcoa High School Football Field. (Designed by Mr. Rogers & Moses!)
Pax split into teams of 3 with 1 pax in each endzone and 1 at the 50 yard line. The pax member at the 50 completes exercise and release the pax member at the end zone. That pax member then runs to the 50, completes the exercise continues to the next end zone and releases the pax member. Rinse and Repeat. (1 hour total, with movements being 8 minutes each.

  • South End Zone Exercises:
    • Box Cutters
    • Leg Lifts
    • Mountain Climbers
    • Iron Cross Big Boys
    • Pickle Pounders
    • Bicycle Kicks
  • 50 Yard Line Exercises:
    • Peter Parker Merkins (x8)
    • Dry Docks (x8)
    • Body Builders (x4)
    • Bear Crawl (20 yards)
    • Hand Release Merkins (x8)
    • Big Boys (x10)
  • North End Zone
    • Air Squats
    • Bobby Hurleys
    • Reverse Pickle Pounders
    • Good Mornings
    • Monkey Humpers
    • Holly Dolly
  • After 48 minutes of movements the pax had the opportunity to “Cash Out”!
    • Moby – Flower 3:26 (High Plank / Low Plank – Bring Sally up / Bring Sally Down)

  • Alcoa Football Field Playlist:
    • Guns N’ Roses – Welcome to the Jungle
    • Ozzy Osbourne – Crazy Train
    • Sam Tinnesz – Ready Set Let’s Go
    • Imagine Dragons – Whatever it Takes
    • AC/DC – Shoot to Thrill
    • Beastie Boys – Sabotage
    • Linkin Park – Wretches and Kings
    • Carrollton – Shelter
    • AC/DC – T.N.T.
    • Sam Tinnesz – Wolves
    • Eminem – Till I Collapse
    • Carrollton – Made for This
    • Papa Roach – Born for Greatness
    • Dropkick Murphys – I’m Shipping up to Boston
    • Logic & Rag’n’Bone Man – Broken People
    • Metallica – For Whom the Bell Tolls
    • Moby – Flower

COUNT-OFF & NAME-O-RAMA
25 Pax!
CIRCLE OF TRUST/BOM:
What kinda “ripples” are you creating?  I spoke to the pax about the rock hitting the pond and the ripple effect.  Be a positive ripple in this world!
MOLESKIN:

Clash of the Titans…

THE SCENE: Dark and Cold, but not too cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We recounted the 1981 classic movie, Clash of the Titans.  Perseus was charged with saving his beloved Andromeda from the Kraken.  First he had to trick the Gorgon sisters by stealing their eye, using his shield as a mirror to see Medusa and cutting off her head.  He used the snake filled head of Medusa to turn the Kraken to stone.

So…we started on our journey on the Powell Greenway with a Route 66.  On the way we encountered our own Gorgon adventure in the form of 9 cards of a Memory Work Out game consisting of Squats, Hand Release Merkins, LBCs, Mtn Climbers, and Burpees.  After we conquered this, we continued on the Route 66.

Our next challenge was thrust upon us when we found a dry erase board and a half deck of cards.  Hearts were burpees, Clubs were Shoulder Taps, Diamonds were Merkins, and Spades were Reverse Lunges.  We filled cards and did the # of reps that were found on the card.

After we passed this challenge, we moseyed back to the AO as time ran out on us….the Kraken will have to be defeated another day….

MARY:
We did have a few moments to complete a Ring of Fire with pushups starting with 5 and counting down.

COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
We discussed Servant Leadership and finding ways to help those we lead.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Winter Mix

THE SCENE: Rain/Snow 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x10 Each Direction, Each Arm

Fabreez (2 sit up then 10 air presses with feet 6″ off ground; 4/20; 8/30)

Global Warming-Hold Al Gore and move in circle. Q calls out exercise (5 merkin, 5 burpee)
THA-THANG:

Charles Bronson: Complete reps listed on white board, run to first cone (75 yards), bear crawl to second (5 yards)

  • 50 SSH
  • 50 Merkin
  • 50 Burpee
  • 50 BBS
  • 50 Jump Squat

F3 IM: Complete exercises in 1:30. After 1:30 add one rep up to 10 reps. Each round is only 1:30.

  • 5 Burpee
  • 5 Merkin
  • 5 flutters (single)
  • 5 SSH

MARY:
Capn Thor

Flutters x 30 IC

Hello Dolly x 20 IC

Boat Canoe

Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray. Lots of prayer requests for our PAX. Take time at lunch to repeat our prayers from this morning.
MOLESKIN:

ANNOUNCEMENTS:

Ruck Friendly Q

THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pre-ruck with 5 weirdos

ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).

Over head claps x 30 IC

Mtn Climbers x 20 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.

  1. 10 yd bear crawl – 20 Squat
  2. 10 yd bear crawl – 20 merkin
  3. 10 yd bear crawl – 20 curls with ruck or cmu
  4. 10 yd bear crawl – 20 flutter (4ct)
  5. 10 yd bear crawl – 20 mtn climbers (4ct)

Aiken Legs Mosey to planters at school entrance

20 squat, 20 step up, 20 lunges (3 rounds)

Catalina Wine Mixer x10

Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep

MARY:
Murican Hammers with Ruck/CMU x 10 IC

Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:

ANNOUNCEMENTS: