F3 Knoxville

Tag: Code Brown

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 Doesn’t help planning that the satellite images are all outdated!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

pushing the cold out

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

  • Mosey to the dragins tail for 11’s. Burpees and Big boys
  • Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
  • Bench pull ups to Sally at the PAVALON
  • Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warmin’ up in here!

Warmorama

  • Side Straddle Hop X 25
  • Ty Fighters X 20
  • Imperial Squat Walkers x 15
  • Bobby Hurley x 20

 Mosey to Lower Lot – 4 stations

  • 20 Squats, 20 Mercan
    • Run a lap pass to next stop
  • 20 Mary Catherine Lunges (10 each leg), Close Mercan
    • Run a lap pass to next stop
  • 20 Bobby Hurley, 20 wide Mercan
    • Run a lap pass to next stop
  • 20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

  • Increasing dercans at every light
    • Run back up
  • Increasing Star Jacks at every light
  • Increasing Big Boys at every light.

 Burpee Ladder

  • 1-10

 Mary

  • Flutter Kick x 25
  • Peter Parker x 20
  • BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders.  It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

Kraken and Everest

THE SCENE:

40°F, with a light misty

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Covered by Barbee while I finished setting up the Kraken…
THA-THANG:

The Kraken

Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until time is up.

  • Cone 1 – Dry Docks x30
  • Cone 2 – Narrow Squats x30
  • Cone 3 – 4ct Flutter Kicks x20
  • Cone 4 – Star Jumps x30
  • Cone 5 – 4ct Shoulder Taps x20
  • Cone 6 – Reverse Lunges (each leg counts as 1) x30
  • Cone 7 – 4ct Hello Dollys x20
  • Cone 8 – Smurf Jacks x30

Mosey to Everest

21s- Merkins at the bottom and squats at the top

COUNT-OFF & NAME-O-RAMA
25 PAX
CIRCLE OF TRUST/BOM:

Joy of Restoration
“In the beginning, God created the heavens and the earth.”
‭‭Genesis‬ ‭1:1‬ ‭ESV‬‬
http://bible.com/59/gen.1.1.esv

Then sin happened and now everything here is different from what it was originally intended to be.

Christmas marks the beginning of the restoration.

“The wilderness and the dry land shall be glad; the desert shall rejoice and blossom like the crocus; it shall blossom abundantly and rejoice with joy and singing. The glory of Lebanon shall be given to it, the majesty of Carmel and Sharon. They shall see the glory of the Lord, the majesty of our God.”
‭‭Isaiah‬ ‭35:1-2‬ ‭ESV‬‬
http://bible.com/59/isa.35.1-2.esv

MOLESKIN:
The guys were very gracious as I was a little late getting to the start point.

Bring your Rock to Work Day

THE SCENE: Low 30s and clear.  Perfect weather to wake you up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, with a stop, regroup and restart

CP x 10

BAC x10, forward and back

Little of This and That, waiting on Archie to join us

Tempo Squats x15

Tempo Merkins x15

THA-THANG:

  • Mosey to the rock pile, pair up (Sorry, Archie!)
  • Partners grab a good sized rock, make friends and give it a name.
  • P1 takes rock to the top of the space station to show it the view while P2 does set of 20 Merkins, 20 Hello Dollys and 20 Lunges.  Switch up
  • Mosey with your pet rock (switch carrying as partner needs) to station 1
  • Station 1:  20 BBS, feet to feet with partner, handing off rock every other time
  • Mosey to Station 2
  • One partner runs to front door of Asylum and rings the door bell while other does squats or overhead lifts.  Swap out, rinse and repeat.
  • Mosey to Station 3, back to back with partner, rotating and handing rock back and forth x 20. (I’m sure there’s an F3 name for this, but I have no idea what it is).
  • Mosey up the hill back to the rock pile.
  • P1 runs to the space station while P2 does curls, then switch out.  Then say bye to your pet rock.
  • Mosey to AO, where there’s time to Bernie up the hill and back down.

MARY:
Gibbler leads us in some American Hammers.  Around 30 but I lost count.  Some box cutters and a little boat canoe
COUNT-OFF & NAME-O-RAMA
7 strong.  Gibbler, Code Brown, Streak, Archie, Waffle House, Crab Legs, Charmin
CIRCLE OF TRUST/BOM:
Dealing with our kids can seem like a cage match (especially during puberty) and tests ourselves as fathers.  A couple of key things for us Dads to remember:  Don’t exasperate our kids, but instruct with God’s Word (Ephesians 6:4) and remember that “A gentle answer turns away wrath, but a harsh word stirs up anger.”  (Proverbs 15:1)
MOLESKIN:
Shout out to our pet rocks today:  Coolio, Peter, Rocky and Apollo Creed.
ANNOUNCEMENTS:
2nd F event this Saturday after the Big Ball.  No Asylum this Saturday.