F3 Knoxville

Tag: Coolio

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Pirates vs Vandals

THE SCENE:  52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!

WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise.  The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted.  Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around.  Also, I learned a little Q-tip this morning.  Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids.  Check GroupMe for more info from Tank.  Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!

Reading to the Kids

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Side stratal hop 20
  • Imperial squat walker 10
  • Cherry Pickers 10
  • Baby arm circles 10

THA-THANG:

Escalator

  • Stop 1- 5 burpees
  • Stop 2- 5 burpees , 10 big boy sit
  • Stop 3 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers
  • At Cardiac:Berney Sanders to first bend, alligator crawl(10) bear crawl to second sprint to top
  • Stop 4 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s
  • Stop 5 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
  • Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat, 30 on a 3 cnt or 60  lbc’s
  • Reverse
  • Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
  • Stop 5 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s, 20 froggy squat
  • Stop 4 –  5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s
  • Stop 3 –  5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers
  • Stop 2 –  5 burpees , 5 big boy sit
  • Stop 1 –  5 burpees

COUNT-OFF & NAME-O-RAMA
32
CIRCLE OF TRUST/BOM:
Typically when putting the kids to bed it is easy to let her do the bed time reading when I know I should share the responsibility.  Recently reading the daily devotional 4128-uncommen-being-better-husbands-and-fathers-daily it mentioned that kids who are read to by dad, according to a study by Harvard University researchers, have better-developed language skills than kids who were read to by mom.   It goes to show that easy way is not always the best way.

Waffle house shared afterwards that reading to his kids (oldest is 16) is still an extremely rewarding experience!

 

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.