F3 Knoxville

Tag: Cheatsheet

Persistence

THE SCENE: 42 degrees and cool.  Perfect weather

WARM-O-RAMA:

  • imperial squat walkers
  • baby arm circles forward and backwards
  • cherry pickers
  • SSH

THA-THANG:

  • 20 merkins and 20 squats w/2 burpees in the middle between each exercise.  Decrease by 2 exercises after each round.
  • 20 table rows and 20 flutter kicks – decreasing by 2 at each round
  • merkin/bear crawl across parking lot
  • Dry Docks and then hill run

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”  Calvin Coolidge

ANNOUNCEMENTS:
Cheat Sheet Granny and daughter. Ben who lost his wife. G-6 son

A little of this, a little of that…

THE SCENE: 51 and nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All in cadence:

SSH
Windmill
Merkins
Mt Climbers
Tempo Squats
Imperial Walkers
Flutter Kicks
Burpees (OYO)

THA-THANG:
Indian Run to the Pond (about .6 mile)

– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixers
— Station 3 = 10:40 Captain Thors
— Station 4 = 20 Merkins
4 laps

Indian Run back to the AO

MARY:
N/A – no time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 6:12-13, Integrity in all matters in the New Year

ANNOUNCEMENTS:
Lots of open Q slots, fill them

Burpee Beatdown

 

THE SCENE: Gloomy 45 degrees 19 HIM’s got after it Today

F3 WELCOME & DISCLAIMER

5:30 COT

  • Side Straddle Hop x 20
  • 2 Burpee
  • Arm Circles x 15 each way
  • 4 Burpee
  • Imperial Squat Walkers x 20
  • 6 Burpee
  • Cherry Picker
  • 8 Burpee

Escalator on the mosey(String of pearls style) – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run 50 yards
  • 10 reps+20 reps next exercise, run 50 yards
  • 10, 20, 30 reps, run, 50 yards
  • 10, 20, 30, 40 reps, run to start
  • Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

SheHateMe –5 Sets Run50 yards between sets.
-10 Lunges (20 movements)
-10 Burps (Burpees without the pushup and the standing)
-10 Pushups

Rows and Box Jumps – Partner up

  • 10 rows
  • 10,9,8,7,6,5,4,3,2,1 Box Jumps.

Cloud

  • 10 Colombian neck ties
  • 20 Flutter Kicks

Mary

  • Proton Parker x 10

48 is the new 12

THE SCENE: Crisp (29) and clear.  Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct) x 48; couple of laps around the parking lot; Squats (4 ct) x 32 (4×8=32)

THA-THANG:
#1:  12s – Like 11s, but more awesomer.  Burpees and Hello Dollies (4ct) with a run from one side of parking lot to the other in between.

#2:  Mosey to the cloud:  48 LBCs

#3:  Mosey to the back parking lot. 32 Speed Skaters.

#4:  More 12s with Merkins and Squat Jumps, but this time, run a quarter lap between exercises.  Check the time and abort early so we have time for . . .

#5:    Mosey to Cardiac.  4 stops up the hill with 8 reps of each: Manmakers, Flutters (4ct), Sumo Squats (4 ct); Dips (4 ct).

MARY:
Captain Thors till we reach 8 BBS and 32 AHs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
In my 49th trip around the Sun, I’m going to try to get out of my comfort zone.  This is difficult for me.  I love being comfortable.  I think about Paul’s exhortation from Philippians 4:13 and the level of discomfort Paul took on.  If God saw Paul through his discomfort, then he’ll surely see through any that I have.  Push on!
MOLESKIN:
I’m proud to share a birthday with High-Heels!  Continued prayers for Cheatsheet’s grandmother and daughter.
ANNOUNCEMENTS:
Polar bear plunge on New Year’s and sign-ups open for Hardship Hill.

Presents for Everyone

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Handed out some presents early – 25 envelopes, each containing an exercise. We went through our gifts in sequential order:

  1. 25 SSH
  2. 10 Tempo Squats
  3. 10 Tempo Merkins
  4. 12 Baby Arm Circles (forward and reverse)
  5. Bear Crawl across the parking lot
  6. Crawl Bear across the parking lot
  7. 20 Derkins
  8. 20 Bench Rows
  9. 10 Burpee Box Jumps
  10. 15 LBC’s (4 ct)
  11. 20 Tuck Jumps
  12. 15 Hand Release Merkins
  13. 10 Lunges (10 each leg)
  14. 20 American Hammers (4 ct)
  15. 10 Dive Bombers
  16. 10 Iron Mikes (4 ct)
  17. 15 Sweat Angels (4 ct)
  18. 15 Diamond Merkins
  19. 20 Squats (4 ct)
  20. 20 Flutter Kicks (4 ct)
  21. 20 Dry Docks
  22. 20 Jump Squats
  23. 15 Box Cutters (4 ct)
  24. 10 Burpees
  25. 1 Time All You’ve Got up Little Baby Hill

MARY:

Just enough time for some plank work and Cap’n helped us cash out with some ATM’s

COUNT-OFF & NAME-O-RAMA
33 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

Especially this time of year, it’s easy to get caught up in the busyness – getting things wrapped up before the new year, planning for next year, finishing up the Christmas shopping, figuring out logistics for the holidays, etc, etc. Sometimes the most difficult task is to just slow down and enjoy the moments, the memories.

I’m as guilty as anyone when it comes to getting caught up in the “hamster wheel of life” – creating my list of things I need to get done, worrying about what’s to come tomorrow, and simply not slowing down to appreciate the moments right in front of me. I was reminded of this last night when I was getting ready for the Q this morning. I was preparing the envelopes for the workout (just another task that I needed to get checked off my long list of things to get done over the next couple days), but my 4 year old son was so excited when I asked him to put some stickers on the envelopes. He swelled with pride knowing that Daddy needed his help, and he quickly plopped down next to me and began meticulously placing his Christmas stickers on each envelope. It was just a little moment – inconsequential in the grand scheme of things – but I cherished that time with him. He won’t always be 4 years old, and he won’t always want to help his Dad with those silly projects.

Cherish the moments.