F3 Knoxville

Tag: Code Brown

Dora’s faithful beat down!

THE SCENE: Cloudy 43 Degrees. Perfect temp for a beat down!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 15 IC

Baby Arm Circles both ways IC x 10

SSH x 15 IC

Jog at 50% across parking lot

High Knees back

Jog at 75% across parking lot

Butt kickers back

THA-THANG:

Doras on the hill next to the AO.

Partnered up. All exercises at the bottom of the hill were x 100 and the top of hill exercises were x 10

  • 100 Burpees at bottom and 10 calf raises at top
  • 100 Merkins at bottom and 10 squats at the top
  • 100 Big Boys at bottom and 10 dry docks at the top
  • 100 Star Jacks at bottom and 10 Box Cutters at the top
  • 100 4ct flutter kicks and 10 Mountain Climbers at the top
  • 100 Iron Mikes at bottom and 10 Superman Swims at the top
  • 100 American Hammers at bottom and 10 Imperial Walkers at top
  • Plank When Done

Mosey to the playground benches for one round of 11’s with box jumps and derkins

Mosey to parking lot next to playground for one round of suicide sprints.

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the need to fight for faith in God just like we fight to get better at other areas of our life, fitness, family, job, etc. Sometimes we may not feel like fighting for faith but just like we had to fight to make it up the hill in DORAS we need to fight to believe in God’s promises.
MOLESKIN:
none
ANNOUNCEMENTS:
None

Rocks and Running

THE SCENE: Beautiful 43 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey up little baby hill and circle up in the parking lot at the top.

  • 25 SSH IC
  • 10 Cherry Pickers IC

THA-THANG:

Mosey to the bottom of Everest. 20 Merkins OYO. All out to the top of Everest.

Pair up with a Battle Buddy. One partner runs the loop around the asylum while the other partner does the following with a rock:

  • 20 Curls
  • 20 Squats
  • 20 Flutter Kicks on the 4-count
  • Repeat until your partner returns and then switch

Lap 1 was way longer than I remembered, so we called an audible. 2nd set – one partner runs down to the stop sign and back, while the other partner does the following with the rock:

  • 20 Should Presses
  • 20 Bent Over Rows
  • 20 BBSU’s

Mosey back to the AO and line up on the baseline. Bear crawl across the parking lot and then lunge back. 2nd set – front crab walk half-way and then jog it out to the other side. Repeat on the way back with backwards crab walk.

MARY:

Woodshack led us in some Iron Cross Flutter Kicks, and Cap’n Crunch cashed it out with some ATM’s.

COUNT-OFF & NAME-O-RAMA

43 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

Be content with the gifts and blessings that God grants you. We all fall into the trap of wanting more…..just a little more money, a little bigger house, a nicer vehicle, just a little more time, a little more grace from our spouses. The bottom line, though, is that no matter how much “more” we have in terms of worldly possessions, it will never provide the fulfillment and joy that we are seeking. No matter how much “better” our circumstances become, we will never be satisfied. We must avoid the temptation to keep wanting more, and instead, be content and thankful for everything that God has already given to us.

ANNOUNCEMENTS:

3rd F event coming up this Sunday (2/4) at the Wesley House. Workout starts at 2 pm and will be a great way to give back to the community.

Birthday Beat Down

THE SCENE:9 degrees.  A little ice, some snow and no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cheatsheet “Get ya some” x 20

THA-THANG:
Mosey to the trail at the top parking lot

  • 15 Flutter kicks followed by Mosey
  • 15 merkins followed by Mosey
  • 15 big boys followed by Mosey
  • 15 squats followed by Mosey
  • repeated 4 times until we got to the base of Everest
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Summited Everest to the rock pile

  • Grab a rock
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Mosey Down the hill toward soccer field

  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Mosey to the soccer field

  • High Knees
  • Ankle to butts
  • 25% sprint
  • 50% sprint
  • rest
  • High knees
  • Up and downs x5
  • Up/downs/roll over in the snow x3

 

  • Mosey to the church
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats
  • Mosey to AO

MARY:
Boat Canoe (Power T) for 1 last minute!
COUNT-OFF & NAME-O-RAMA
12 strong with 1 FNG! Welcome Topless! (Casey Holbrook) Pasted out donuts
CIRCLE OF TRUST/BOM:

Lord What is the Measure of my Days

O Lord, make me know my end
    and what is the measure of my days;
    let me know how fleeting I am!
5 Behold, you have made my days a few handbreadths,
    and my lifetime is as nothing before you.
Surely all mankind stands as a mere breath! Selah
6     Surely a man goes about as a shadow!

Life is fleeting.  God teach us to number our days.

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

Living an abundant life (with lots of coupons)

THE SCENE: asylum, clear and cold (14F).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 loops around the parking lot, then pick up “coupons” (firewood blocks from the back of a truck) to be carried the whole workout.

SSH 30 reps with coupons

Slow merkins 5 rep with star pose both sides

big arm circles both arms with coupons

mogul jumps over coupons 10 reps 4 ct

TIE Bombers (lunge position with baby arm circles with coupons 15 forward and 15 backward)

Skaters (4ct) 15 reps with coupons optional

Wide merkins and narrow merkins 10 ct over coupons

5 more slow merkins

 

THA-THANG:

Buddy up with Battle Buddy then Cadet salute holding coupons with pax bear-block crawling thru the tunnel

mosey to the playground:

11’s pistol squats(alternating both legs/11’s Star jacks (coupons) and CDD’s

mosey to pavillion

11’s rows and dips/11’s flutter kicks(4ct)BBS

mosey to far parking lot.

yonder in the distance lay 3 logs with musher harnesses attached…

8 volunteers drag the logs around the lot while the other pax does Burpee Merkin ladders until all the logs are back,

rinse and repeat with new volunteers x1

mosey back to the AO

MARY:
plenty of abs in the 11’s of flutter kick and BBS earlier
COUNT-OFF & NAME-O-RAMA

21 PAX strong

Charmin, Frenchie, Mogul, Ribbed, Coolio, Gardener, Woozy, Cheatsheet, Catgut, Fabio, Gibbler, Denied, Fur Coat, Tollbridge, Pusher, Bowflex, Doubtfire, Beans, Rainbow, Code Brown

 

CIRCLE OF TRUST/BOM:
Abundance. It is hard to beat the true fellowship at 5:30 AM experienced in the PAX, Though no one can afford their salvation, abundance comes through application of discipline in each area of the heart, soul, strength and mind.  “I came that they may have life and have it abundantly” John 10:10

Prancercise

THE SCENE: 40ish… and moist. Felt like 60 after the last couple of weeks!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
FSH x20 IC
SSH x20 IC
TN Rocking Chair x15 IC
AGTJ x10 IC (gettin’ easier!)
Crabwalk Toe Touches x15 IC
Hindurkins x15 IC
Tempo Cossack Squat x20 IC

Line up on the curb link arms, 10x 4ct calf raise IC
25% across the parking lot
20x single count calf raise OYO (too hard maintaining balance)
50% across the lot
20x calf raise
75% across the lot
20x calf raise
AYG across the lot

THA-THANG:
Mosey up to the rock pile by the Asylum building, one stop along the way for some Al Gore and 20x BBS

Line up in the grass about 50yd from the rocks and pair up.
One man does exercise (Merkins|Curls|Rows) AMRAP while waiting
Other runs to pile, gets a rock, 10x squat-OHP and returns with rock. Switch up.
3 trips each. Should finish with a 6-pack per team.

Regroup at the pile, leaving 6-packs at the grass

Merge into 4-man teams

2 men run to grass, 20 leg-pushdowns, and return with one rock each.
Meanwhile, other 2 men are doing kegstand squats
Switch up, R&R until all rocks are returned to the pile.

Time’s running out! Bear crawl down Everest halfway or so, then mosey back to the AO, one stop for Tempo Squats with Crawdad.

MARY:
Q did a bad job of time management today… Crawdad led the cheetahs in some Hello Dolly.
COUNT-OFF & NAME-O-RAMA
30 strong today, including one FNG: Welcome Beans! (Clay Daniel)
CIRCLE OF TRUST/BOM:
Will you “Go out” without knowing?
“He (Abraham) went out, not knowing where he was going” (Hebrews 11:8)
See My Utmost for His Highest, Jan. 2
When God tells you to go, he usually doesn’t tell you His end game. Have faith that He knows what He’s doing and obey!
MOLESKIN:
Thanks, Crawdad for taking care of all the cheetahs in the group and making sure they didn’t get bored waiting for the rest of us… My apologies on running over. I really need to get over there sometime during the day to get a good mental map of the place. Doesn’t help planning that the satellite images are all outdated!
ANNOUNCEMENTS:
Alcoa CSAUP coming up 2/24… Be on the lookout for shirts on Mudgear