F3 Knoxville

Tag: Cledus

Deck of Death (F3 Workout Deck)

THE SCENE: A cool 63 with slight fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x15 each way
  • SSH IC x20
  • Tempo Merkins IC x10
  • Imperial Squat Walkers IC x15
  • Suzanne Summers (Cross Jacks) IC x10

THA-THANG:
Mosey towards the planters to the waiting F3 Workout Deck or Deck of Death as coined by Chaucer. Played the standard deck rules, flip a card and do the exercise on the card for the reps represented by the card (face – 10, Royal – 25, Ace – 100). Went around the circle 8 times for 40 cards till time ran out.

MARY:
No Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you here? What motivates you to get out of bed and join this group multiple times a week?
This was more rhetorical to spark an inner dialogue so we know how to talk to others about this crazy thing we do called F3.

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

Brickyard Breakout

THE SCENE: Muggy September Morning
WARM-O-RAMA:
Old school track stretches
THA-THANG:

  • Grapevine suicides on Fast n Easy’s Ladder
  • 20x rock curls, overhead presses, triceps, squats, rows
  • Bear crawls and reverse bear crawls w/ 30 prisoner get-ups, up hill and down hill
  • Partner wheel barrows up and reverse on an incline with 10x merkins and diamond merkins
  • 25x and 50x uphill, add 10 and decrease 10 with starjacks and smurfjacks
  • Quad 20 combo: 20x, burpees, starjacks, smurjacks, prisoner get-ups

MARY:
7 HIMS broke out crawling and getting up by sticking with it to the end.
CIRCLE OF TRUST/BOM:
Preparation begins when it is only us by ourselves in the cold, dark evenings and mornings.  Conference champions and other podium finishes do not happen automatically they are built with discipline.

Repetition is always the precondition for success.

MOLESKIN:
Prisoner get-ups does not mix with Chinese food. Ask Herbie.

4x Conveyor

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
  • Baby arm circles, Forward 17x, Reverse 17x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Imperial Squat Walkers 15x IC
THA-THANG:
Conveyer Belt 4 rounds
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, move to 2, and so on. Each time you come back to your starting station, move to next exercise.
Depending on number of HIMs in attendance, at least 1 per station at start.
  • Station 1 (start)
    1. Round 1 – 20 Burpees
    2. Round 2 – 30 Hand release merkins
    3. Round 3 – 40 Carolina dry docks
    4. Round 4 – 50 Merkins
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:
No mary today, thang thang until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Inspiration from Jocko Podcast – http://jockopodcast.com/2017/04/26/72-losing-a-son-to-war-true-honor-and-leadership-that-applies-to-real-life-w-col-tom-manion/

“If not me, then who?” – 1stLt Travis Manion, USMC

In our daily lives we pass by so many things where our first thought is ‘Somebody else will take care of that.’ While listening to the Jocko Podcast (link is above), I heard of 1st Lt. Travis Manion who lived by the thought of “If not me, then who?” This really struck me as did the story of his life and death. I’ve been dwelling on the thought of “If not me, then who?” for this past week and realize we can apply this to many aspects of our lives. From our marriages and families, to our jobs, to our F3 workouts. Look for those opportunities to step and be leaders or just to make a difference.

MOLESKIN:

ANNOUNCEMENTS:

Rolling the Dice

THE SCENE: Warm and muggy, slight drizzle towards the end almost provided some relief
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Michael Phelps

LBAC x 20 IC each way

Plank Jacks x 20 IC

Hand Release Merkins x 20 OYO
THA-THANG:
Moseyed to end of parking lot.  Took turns rolling 3 dice, green for exercise, other 2 multiplied for number of reps.

  • 1. Burpees
  • 2. Dips
  • 3. Out & Back
  • 4. Merkins
  • 5. Mtn Climbers (4-count)
  • 5. Lt. Dangers

Once again, like the last time we did the dice, the reps tended to stay low (under 20) and we hit the Lt. Dangers a number of times.  Fast-n-Easy was disappointed to not roll 36 burpees.  We nearly made it thru 3 rounds of rolls.

Moved to near the front of the school for some Brickyard (Ascending) Bear Crawls.

Back to starting point for about 5 minutes of dealer’s choice Mary ending with prisoner get-ups

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about loving our neighbors, an ongoing thing at Brickyard.  We need to have God’s love in us to be able to give it to others.  We are to be the example of light to them.
MOLESKIN:

ANNOUNCEMENTS:

52 Pickup with Coupons

THE SCENE: 72 and steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Imperial Squat Walkers IC x15
  • Cherry Pickers IC x10
  • Tempo Merkins IC x10
  • Little of this, little of that

THA-THANG:

  • Mosey to the planters for Ascending Bear Crawls. Curb to curb, start with 1 derkin, crawl to other curb 2 derkins, till you have completed 10 derkins.
  • Mosey to the rock pile to find a coupon
  • Mosey while lifting our coupons high to the splash pad
  • 52 Pickup with coupons
    • Jokers & 2s – 15 Burpees (no coupons)
    • Aces – 1 lap around splash pad with our coupons held high
    • Suits (reps for value, face cards are 10)
      • Hearts – Tricep curls
      • Spades – Goblet Squats
      • Clubs – American Hammers 4ct
      • Diamonds – Curl to Overhead press
  • Mosey to rock pile to return our coupons
  • Mosey to AO

MARY:
Flutter Kicks IC x15
Hello Dolly’s IC x 15
Boat/Canoe to time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Trust in the Lord forever, For in God the Lord , we have an everlasting Rock.
Isaiah 26:4 NASB

MOLESKIN:

ANNOUNCEMENTS: