THE SCENE: Wet, but not raining. Mild.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
20 Baby Arm Circles Forward & Back
High Knees across parking lot, then mosey back.
Butt Kickers across parking lot, then mosey back.
High Skip across parking lot, then mosey back.
THA-THANG:
Mosey up the little hill, plank for the 6.
20 Merkins
Mosey down the Dragon’s tail. Stop half way for:
20 Merkins
20 BBS
20 Hello Dolly (4ct)
Mosey to end of the tail.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
Mosey to The Pavilon.
11s Table Rows and Box Jumps/Step ups
Wall sit for the 6 plus slooooow 10 count from 2 PAX.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
20 Dips
Mosey to the steps
25 Calf raises (4ct)
Mosey to far end of bottom parking lot
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
2 Laps of the Lot, with 3x intermediate sprints.
Mosey to the AO.
MARY:
Outta time. Sorry.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
It’s as near as dammit one year since I started coming to F3. I never saw myself as someone who set an alarm at 5:00 am, nevermind set a 5:00 am alarm to go workout, yet here I am. Thanks to my F3 brothers for getting me out of bed. For making me accountable and getting me better. Thanks for the 2F lunches and the 3F events. Mostly, thanks for the early morning fellowship. Here’s to another 12 months.
MOLESKIN:
ANNOUNCEMENTS:
Tag: Cheatsheet
Partners Coupon
THE SCENE:
50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
WARM-O-RAMA:
SSH x 20
Imperial squat walkers x10
Baby Arm circles forward x 10
Baby Arm circles backward x 10
Hand claps x10
THA-THANG:
Grab a partner and go to block pile
Exercise 1 – One partner does farmer carry while the other bearcrawls across parking lot. (switch at opposite end or as needed.)
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 2 – Complete exercise 1 then add Brickbarrow(2 parking spaces
Run to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 3 – Complete exercise 1&2 then add back to back curls with CMU
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 4 – Complete exercise 1,2&3 add 15 4 count CMU Flutter kick
Run to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 5 – Complete exercise 1-4 and add 10 Hand release partner mericans
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
10 CUM squat Press
MARY:
Captain Thor x 5
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
How different would our lives look if we put others needs before our own. Show someone love today especially those who might not have show it to you.
Let each of you look out not only for his own interest but also for the interests of others. Philippians 2:4
Welcome Buns and Glitter
ANNOUNCEMENTS:
Hardship hill sigh up DO IT!
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:
BRICK
THE SCENE: 54 degrees and Rainy
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 25 IC
Team Mosey
THA-THANG:
BRICK workout completed. Run Hill/Parking Lot between each set of reps.
- Burpees 2-4-6-8-10, 10-8-6-4-2 (Hill)
- Rocky Balboas 2-4-6-8-10, 10-8-6-4-2 (Parking Lot)
- Incline Merkins 2-4-6-8-10, 10-8-6-4-2 (Hill)
- Capt. Thor’s 2-4-6-8-10, 10-8-6-4-2 (Parking Lot)
- King Kong Thrusters 2-4-6-8-10, 10-8-6-4-2 (Hill)
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
F3 BRICK: A single habit or act that is advantageous to you and others! We had 2 FNGs this morning! Welcome “Special Delivery” and “Tide”!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Nightmare after the Super Bowl
THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC
THA-THANG:
Shoulder Shredder – 100 4ct OH Claps
Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top
Mosey down to new lots.
Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders
Mosey back to AO
MARY:
Shoulder Shredder again
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind. https://www.artofmanliness.com/articles/whats-your-20-mile-march/
MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday