F3 Knoxville

Tag: Code Brown

Bump n run on hump day

THE SCENE: 22 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
jog across the parking lot x 2, High knee skip x2, but kiss x2, monkey humpers x15 IC, Bac forward and reverse x 10 IC, 7’s at baby hill but more like 4’s…Monkey humpers at the bottom and burpess at the top. I wanted to get into the thang so I cut it short but it was a thigh burner as we Bernie sanders up the hill between exercises.
THA-THANG:

Bump n Run

  • number off and split into 3 groups
  • Group 1 started at Hairburner station. with each group, pax partnered up in 3s. one pax is pushing a plate across the parking lot to the other side. once they get to the other side, pax that is on that side pushes the plate back across to the 3rd pax. Whille the plate is being pushed back and forth, one side the pax is doing HR merkins and the other side is doing monkey humpers. Go back and forth like a relay until Group 3 bumps you
  • Group 2 is at the pavalon doing 10 box jumps and 10 bench pull ups, AMRAP until group 1 bumps them to the next station
  • Group 3 or the 3rd station is ABS. 10 LBC on the 4 ct IC and 10 Flutters on the 4ct IC. This is the station that sets the pace or the duration of each station. When they get get done, they run over to relieve the group at the next station, thus bumpin them off and sending them to the next station to bump that group.
  • We got in about 3 rounds

MARY:
Flutter kicks by Hot tub IC

captain thor to 5:20

boat, canoe, catamaran with a sail
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
F3 is about making us as men better in all facets but we cant do it alone:

Ecclessiastes 4:9-1

Two are better than one, because they had a good reward for their labor. For if they fail, the one will lift up his fellow: but woe to him that is alone when he falleth, and hath not another to lift him up.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Give it away at the Wesley House tonight at 5 pm.

Burpee Dan meets Fat Amy…

THE SCENE: It was a Balmy 16 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH X 20
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Cherry Picker x 10
  • Run 2 laps

THA-THANG:

Burpee Dan’s

  • Burpee Dan, down and back, down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1

Fat Amy
1- 50 Squats

10 Burpees
40 BBS
10 Burpees
Run to the top of the Hill
2 – 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the hill

3- 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the Hill
4 – 10 Burpees
40 BBS
10 Burpees
50 Squats

MARY:
Hands of Time

ANNOUNCEMENTS:
Bring snacks for Wesley House!

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.

Deck the Asphalt

 

THE SCENE
34 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x30 IC
Chinooks Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Line up on curb
Rocky Balbos x20 IC
Merkins  x 4ct 10 IC
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC
One lap around the parking lot

Line up on the curb.

 

Deck the Asphalt
The deck of cards determines our destiny!
For all suits with a card value of 1-6 = Suicides based on the value of the card

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Hearts: Burpees
  • Spades: Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: Merkins
  • Face Cards = 15 reps
  • Jokers = run to the top of the hill, perform 1 burpee and back to the curb.

Finishing deck results in: 85 Merkins, 85 Squats, 85 4ct Flutter Kicks, 85 Burpees, 20 suicides and 1 Hull Run in under 45 minutes.

 

COT
Number off and Name-O-Rama – 24 PAX

 

BOM
Golden Rule: Do to others as you would have them to do to you. (Matthew 7:12)
Golden Result: In general, people will treat you in the same manner that you treat them.

The importance of knowing the Golden Result is it reminds us that in many ways we are creating the world around us.  When it seems like everyone around us is “out to get us” that’s a cue to look inward and reflect on how you are relating to others.  As a HIM we seek to be men of impact, not men of excuses.

Today, be the type of person that changes the relational temperature of the room. Bring grace, humility and love where every you go and see if it is not returned back to you 10 fold.

Submitted by
Cap’n Crunch

I Heard the Bells…..

THE SCENE: gloomy and 40 degrees.  perfect weather for a workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighter w/baby arm circles and tempo merkins and tempo squats and SSH
THA-THANG:

  • Mosey to rock pile w/2 rounds of exercies
    • squats w/overhead press
    • woodchoppers
    • curls
    • merkins w/rocks
    • flutter kicks
  • mosey to parking lot by playground (drop the lowest exercise after each lap
    • 10 squats
    • 9 plank jacks
    • 8 merkins
    • 7 box cutters
    • 6 monkey humpers
    • 5 burpees
    • 4 jump squats
    • 3 CDD
    • 2 diamond merkins
    • 1 burpee

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:
“I heard the Bells on Christmas Day” poem by Henry Wadsworth Longfellow.  written out of grief for wife and son.  Christmas is about hope through Jesus.  Reach out to your brothers who are suffering and Christmas is a tough time of the year.