F3 Knoxville

Tag: Cow Pie

Lost with Burpee Dan in the Bermuda Triangle

THE SCENE 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC

Count off in 3s

Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout

Complete each station then move to the next, AMRAP in 15min

Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position

AMRAP in 15min

Cash Out
Down and back sprints x 3

MARY
Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC

COT
Number off & Name-O-Rama

BOM
F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:

Galatians 6:1  – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.

99 Problems…

THE SCENE 64 degrees, dark and cool!

F3 Welcome & Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                        ICx10
Baby Arm Circle         ICx11
Reverse Arm Circle    ICx11
Side arm stretch
Huggers
Merkins                      ICx10

PAX moseyed from the AO down thru the playground parking lot.  Stopped by the coupon pile on the way back to the AO to commence the workout.

99 Problems
99 repetitions of the following exercises:
– Merkins
– Squats
– Coupon curls
– LBC’s
– Star Jacks
– Overhead press (w/coupons)
– Squats

In-between each set was a run from the AO through the playground parking lot- returning to the AO.

Upon completion, PAX did a four-corner set of exercises around the parking lot.  Lunging to one corner (10 merkins), backward shuttle run to the next corner (10 merkins), lunges to the next corner (10 merkins) and shuttle run to the final corner (10 merkins).

Merkin Ring of Fire
PAX completed a Merkin Ring of Fire, starting at 5 merkins.

MARY
American Hammer    (Mayberry)
Hello Dolly                  (Roadshow)
Freddie Mercury       (P-nut)
ATM’s                         (Cap’n Crunch)

COT
Number Off and Name-O-Rama

BOM
P-nut reflected on the origin of Labor Day and discussed that when it comes to doing the work of the Lord- our work is never done.  We can find rest, peace and comfort in Jesus, however.  Matthew 11:28
P-nut then prayed us out- including a prayer request for our marriages.

MOLESKIN
P-nut was a little anxious about attendance on this Labor Day (lots of temptation to fartsack), but was pleasantly surprised to see all the headlights descending upon the AO.  Great effort by all the PAX.

Desert Storm

THE SCENE 71 degrees and DARK

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Imperial Walkers        ICx10
Baby Arm Circle         ICx15
Reverse Arm Circle    ICx15
Squats                        ICx15
Calf Raises                 ICx15
Burpees                      OYOx10

PAX divided up into groups of three for a set of grinders at the AO.  One member started on a set of 250 merkins at one end of the parking lot, while another member started 250 squat presses with a CMU.  Third member of the team carried a sandbag from one end of the parking lot to the other.  Rinse and repeat until groups finished 250 of each exercise.

Mosey to Cardiac Hill

PAX did 30 merkins OYO at the bottom of Cardiac Hill, sprinted to the first turn and did a bearcrawl to the second turn- before sprinting to the top and finishing with another 30 merkins.

Mosey back down to start point (bottom of Cardiac Hill)

30 lunges at the bottom of Cardiac Hill, with a sprint to the firs turn.  Lunge to the second turn and sprint to the top.  20 squat jacks at the top.

Mosey back to the AO

PAX did 20 merkins in the parking lot, then divided into two teams.

Mosey to the playground parking lot

PAX formed two lines and took turns racing 100 yards to the end of the parking lot and returning to the starting line.  While a team member was running, the rest of the PAX were doing lunges, squats, LBC’s and merkins.

Mosey back to the AO

MARY
Hello Dolly      ICx25

COT
Number off and Name O Rama

BOM
YHC read Proverbs 17:17 and discussed that we need to lean on our brothers when we face adversity.  We also need to have the awareness to see when our brothers need a lift.

YHC then prayed us out.

MOLESKIN
Lots of spirited mumblechatter and general male goofiness.  It’s a blessing to begin the day with this group.

Just Keep Moving…

THE SCENE
73 and Foggy

F3 Welcome & Disclaimer

THE THANG
COP
SSH x30  (IC)
Toy Soldiers x10 (IC)
Windmill Merkins x10 each side (IC)
Diagonal Lunges x10 each side(IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x10 (IC)
Two laps around the parking lot

Mosey to flag pole near covered area.

Circuit Circus
Divide up and head to 5 Stations.
S1: 15 Burpees / 20 Reverse Pickle Pounders
S2: 20 Superman Swims/ 20 4ct Flutter Kicks
S3: 10 Chin-ups / 25 Prisoner Squats
S4: Shuttle Lunge/Crawl/Run  (lunge to 1st cone, bear crawl to 2nd cone, sprint back to start)
S5: 25 Derkins / 20 Let Me Ups

When you complete one station move to the next.  Rinse and repeat AMRAP in 22 min.

Abs and ATMs
ATMs (15 Shoulder Taps (4ct), 10 Tempo Merkins, 10 fast Merkins no rest between)

Hello Dolly x25
LBC x30
Side Crunches left x25
Side Crunches right x25

ATMs

COT
Number off and Name-O-Rama (12 PAX)

BOM
As men we are created to be life-givers, not life-takers.  YHC has found that over the last few weeks my desires have morphed into demands.  This has caused me to be judgemental with my family and led me to punish them when I don’t feel like they are performing up to snuff.  This also has the unexpected side-effect of making me feel hollow inside.  After reflecting with a mentor I realized that I was demanding my “rights” rather than fulfilling my responsibilities.  A sense of significance and purpose doesn’t come from getting what we want, but giving what others need.  This small shift has cause a major turn around.  Jesus meant it when he said it is in loosing our lives that we actually find it!

MOLESKIN
Small PAX this morning, but it was sweet time of pushing ourselves and each other.  It was nice to have a visitor from Columbia (Alter Boy)!  Thanks for stopping by brother…you are welcome any time.

10+1

THE SCENE
71 and Gloomy

F3 Welcome and Disclaimer

THE THANG
COP
SSH x 11 IC
Cherry Pickers x 11 IC
Rockettes x 11 IC
These right here and Those Right There
Baby Arm Circles x11 IC
Merkins x11 IC

Parking Lot Eleven’s
Do 10 push-ups then run to the other side and do 1 BBS
Descending and Ascending

Mosey over to playground

Playground Eleven’s
10 Derkins & 1 Box Jump

Mosey over to Cardic Hill

Cardiac Hill – Circuit of 11’s
Start – 11 squat jumps
1st turn – 11 Diamond Merkins
2nd turn -11 Hello Dolly
Top of the hill- 11 American Hammers

Rinse and Repeat

Mosey to coupon pile

Gone in 60 Seconds
Each exercise done for 60 seconds w/ coupons
Rd 1 – Front Shoulder Raise
Rd 2 – Shoulder Press
Rd 3 – Curls

COT
Count off & Name-o-Rama

BOM
“Anyone who has never made a mistake has never tried anything new.” – Albert Einstein

Be bold this week men!

MOLESKIN
Gloom on Gloom on Gloom… This morning was hot and gloomy but together we prevailed and conquered the gloom. Have a great day men!