Cornhole – Page 13 – F3 Knoxville

Abdamonium

July 7, 2018 Wall Ball

THE SCENE: Like walking through soup.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

@Shooter chose today to settle up for missing his Q on the previous Wednesday. Solid 4 second makeout session with the pee rock painstakingly selected from the pile at the Dog Pound. After that, we got after it:

5 Burpees
10 Cherry Pickers
15 Mericans
20 SSH
25 Imperial Walkers

THA-THANG:

Mosey to running loop and commence Route 66 with Mericans at each light pole, plank til the 6 arrives
Continue mosey to baseball field
- Split into 2 teams and race around the bases (Twice)
- Home to First: gorilla shuffle, First to Second: sprint, Second to Third: gorilla shuffle, (opposite direction) Third to Home: Sprint (Second lap: sub bear crawl for gorilla shuffle)
Mosey to playground
- 30 Pullups/30 Burpees (However you can get them)
Mosey to Upper Parking Lot
- 8 stations, start at 5 and add 5 at each station, 2 loops
  - 1st loop: Big Boys (5+10+15+20+25+30+35+40=180 Total)
  - 2nd loop: American Hammers (2 count) (5+10+15+20+25+30+35+40=180 Total)
Offered 3 options for the next whoopin: 1) Dora 2) Circuit 3) Amazeballs. The PAX chose Amazeballs
Mosey to top soccer field, commence Amazeballs:
- Split into 2 teams, line up on opposing sides of the same baseline
- PAX plank while one member of each team runs to mid field and retrieves a ball with a workout written on it. Once the ball makes it back to the baseline, the teams complete the workout and one PAX goes to get the next ball. Exercises:
  - 20 Burpees
  - 40 Merkins
  - 50 Big Boys
  - Lunges (Midfield then sprint back)
  - Bear Crawl (Midfield then sprint back)
  - Bernie Sanders (Midfield then sprint back)
First Nation run (Indian Run) to AO to complete 1 loop of the truck stop

MARY:
Popcorn to different PAX: flutter kicks, side crunches and Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA
One visitor from F3 Memphis: @Goldilocks
CIRCLE OF TRUST/BOM:
Through my transition from individual contributor to a leadership position at work, it has required me to reconsider how I look at my output in order for the team to succeed. It is required for me to anticipate hurdles and roadblocks that may come up for my team members and support them to be successful in spite of these challenges. I encouraged all of the PAX to reach out to others around them and offer support when they are struggling physically and emotionally. #ISI
MOLESKIN:

ANNOUNCEMENTS:

It’s all fun and games till someone pulls a muscle

July 7, 2018 Tank

THE SCENE: The Truck Stop, 70degrees and moist but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some SSH, Cherry Pickers, this and thats and rocketts
THA-THANG:
Mosey to the field for some merican building zig zags

start at one corner. At 1st cone (20 yds apart) do 2 mericans. Add on 2 mericans at each cone till you make it through the course. Vertical lines sprint, horizontal lines squaty side shuffles. When finished flutter kick till 6 catches

Burpee tag, one person is the burpee master. If you get touched by them you have to do 10 burpees and then join them in catching the others till all are caught. ( This is where I pull my calf again.)

Mosey to the playground for some doracides. One partner stays and does exercises while other runs down parking lot in suicide manner touching line, back to start, next line etc for 6 lines. Pair must do 50 pull-ups, 100 mericans, 300 squats

move to hill behind playground for 7s. Squat jumps at top, dips at bottom.

Then….relay sprint race, 2 teams. Loser does 5 burpees

mosey long way around to the AO

MARY:
Not much time for much but holding a canoe position with flutter kicks and rowing for 45 secs
COUNT-OFF & NAME-O-RAMA
12 pax including one FNG (tanks cousin from Cincy) @flounder
CIRCLE OF TRUST/BOM:
God forgives sin and wipes it from his memory when you believe in him and his redemption of our sins and ask for forgiveness. Stop dwelling on previous sins and know you have been forgivin and move forward.
MOLESKIN:
I had to break one of the unwritten rules of F3….”if you can’t do it don’t Q it.” I pulled the calf BUT I already had the WO planned and although I could not complete the exercise, I didn’t want to deprive the pax of a good wo on my part. So….I proceeded.
ANNOUNCEMENTS:
2.0 workout today at 4pm

Fun & Games

June 9, 2018 Bartman

THE SCENE: upper 60’s I think….forgot to check the weather. Clear & muggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20
High knee run to light pole & back
Butt kickers to light pole & back
Karaoke to light pole & back
Warm up lap around the island

THA-THANG:

Mosey to soccer field
- Wham-o lunges. PAX take turns throwing a frisbee, sprint after it while it’s in the air, then lunge to it once it hits the ground. We changed to bear crawls at some point instead of lunges.
Mosey to the other soccer field
- Dizzy bat spin. Each man spins around a bat 10 times then try to hit a ball off of a tee. Remaining PAX hold plank or Al Gore. If the batter makes contact, all PAX sprint to the ball & do 5 merkins then return to the tee. If they miss the ball, everyone does 5 burpees…we did a lot of burpees, and it was awesome.
Mosey to mid-field
- Sack race. Relay race style. Split into 2 teams & bunny hop to midfield then sprint back & tag the next man. PAX does squats while waiting for their turn to hop. Prize was 5 burpees for all contestants.
Mosey to other end of soccer field
- 3 legged race. Keep same teams as before. 2 pax at a time tie their ankle together & run to midfield and back. Remaining PAX alternates between merkins & squats while waiting. 5 burpee prize for all contestants when finished.
Mosey to baseball field
- Kickball. Offense must do 5 burpees each time they incur an out. Defense must do 5 burpees each time a run scores. Stay moving between pitches…squats, jump rope, etc.

MARY:

LBC x 20
Box Cutter x 20
ATM

COUNT-OFF & NAME-O-RAMA
Tank, La-Z-Boy, Butters, Sparky, Frosty, Cosmo, Cornhole, Driftwood, I-Beam, Gibbler, Bartman

CIRCLE OF TRUST/BOM:
Have some fun every once and a while.

I like to work hard, but sometimes it’s good to relax a little and have some fun. We did that today. There were no records set for max heart rate or calories burned or mileage. We got in plenty of sprints and quite a few burpees…it was workout worthy, but most of all it was a good time laughing at ourselves and enjoying the F3 brotherhood.

MOLESKIN:

Special recognition to Cornhole & Sparky for their dizzy bat efforts. Cornhole pretty much did a helicopter spin when he whiffed, and Sparky missed the ball by at least 10 feet. Well done men…well done!

ANNOUNCEMENTS:

Merkin Mania!!

June 3, 2018 Butters

THE SCENE: warm, humid, armpit-like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC 20
Tempo squats IC 15
little this and a little that
Michael Phelps
Cherry pickers IC 10
Imperial walkers IC 20
THA-THANG:
We started out over to the play ground, by way of a baatan death march, the PAX were concerned about what exactly “merkin mania” was going to look like for them. Once to the playground we finished our warm up with some 7’s, pull ups at the bottom 4ct calf raises at the top Burnie Sanders up the hip and bear crawl every other trip down. Once we woke up our shoulders we officially said good morning to them with some bear crawls in the parking lot. 30yds out with 10 dry docks at every 3rd parking space and 30yds back with 10 plank jacks. Then we mosied over to the concrete bleachers….it was there we had merkin mania….
7 one arm incline merkins & 7 super man merkins
15 diamond merkins & 15 cobra merkins
10 one legged merkins and 10 grasshopper merkins
15 alligator merkins & 15 lizard merkins
15 decline & 15 Spider-Man merkins

After each complete round the PAX would run to the end of the fence and back and start again eliminating the bottom set. I called an audible after two rounds through.

We then slow mosied to the soccer field and did some sprints (600yds worth)

then it was back to the AO

MARY:
We started with some ring of fire abs (legs up at 45), then 25 each of flutter kicks, hello dollies, and LBC (which bartman led us in). And lastly an agonizing minute of boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I have been reading a book titled “Beautiful Outlaw” and in reading through it I often pondered how awesome it would be to be a disciple of Jesus in those times, all the camp fires they sat around laughing and cutting up, miles and miles they walked with Him, and many numerous gatherings they were a part of with Jesus. It almost gave me a feeling of envy to think how close they became with Jesus while he was walking amongst us. It then dawned on me how that is exactly what we are called to as Christians today. Jesus may no longer be walking amongst us in Human form but He is still very much alive and speaking and listening. I encouraged the PAX to not fall into the trap of trying to fall in love with a set of rules or the idea that God loves them but instead to pursue a friendship with the person of Jesus, just the same as his disciples did so long ago.
MOLESKIN:
Closing prayer
ANNOUNCEMENTS:

Memorial Day at the Truck Stop

May 26, 2018 Frosty

THE SCENE: cloudy, humid, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Baby Arm Circles forward and back

Michael Phelps

Mosey to the new bathrooms
THA-THANG:
11’s From bathroom to Watt Road

Easy ups (reverse merkins, merkin pull-ups whatever they are called) and Merkins

Mosey to Upper Field

6 Corners

10 burpees, jog to mid field

20 squats, sprint to corner

20 BBS, lunge across field to corner

20 merkins, jog to mid field

20 4 count mtn climbers, sprint to corner

20 4 count flutter kicks, bear crawl back to start

Repeat 2x

Line up on end line, 25% speed up to 50% speed by midfield, full sprint to end

repeat 3x

mosey to AO

MARY:
Ring of Fire Merkins (5 and 10)

Captain Thors by Bartman

COUNT-OFF & NAME-O-RAMA
Auger, Pin Wheel FNG’s
CIRCLE OF TRUST/BOM:
Earn the sacrifices made by others for Memorial Day
MOLESKIN:
prayers for safe travels for Toto and family, Tank’s ankle

ANNOUNCEMENTS:
Murph workout tomorrow (1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run)

Ruck march (5 to 8 miles) tonight at Bearden Beer Market 7:00 PM