Cowbell – Page 6 – F3 Knoxville

Christmas Tree Bragging Rights Secured!

December 20, 2018 Si Pad

THE SCENE: Cool and brisk with a threat of showers that were too afraid to show up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Baby Arm Circles x 10 IC (reverse it)
Tempo Squat x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers on a 4ct x 15 IC
Ta-dah! x 3 each side OYO (elbow to instep)

THA-THANG:
Long winding mosey from the Big Ball to Krutch park (just about .5 mile mosey!) Arrive at our big beautiful Christmas tree to find a present of 12 pains of Christmas.

Complete each “pain” and then start on the next number, working your way back to the top… Example: 1 lap. Then 2 burpees, and 1 lap. Then 3 squats, 2 burpees, and 1 lap… So on and so forth…

Lap around Krutch park
Burpees
Squats
LBCs
American Hammers (5 each side)
4 ct alternating shoulder tap from a plank
Lunges (7 each side)
Box Cutters
Squat Jumps
Carolina Dry Docks
Flutter Kicks
8 Count Body Builders

Pause for a victory photo/Christmas card and then mosey on back to the AO. Covered 2.2ish miles overall with 12 laps around Krutch, 22 burpees, 30 Squats, 36 LBCs, 40 American Hammers, 42 Shoulder Taps, 42 Lunges, 40 Box Cutters, 36 Squat Jumps, 30 Carolina Dry Docks, 22 Flutter Kicks, and 12 8 Count Body Builders.

COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Mentor once challenged me to “Work ON the organization. Not, IN the organization.” Its the time of year when we all get reflective and begin developing goals for the coming year. Challenge everyone to take time to examine their lives from a 30,000 foot few and consider how they can impact those in their “organization” (family, friends, work teams, church, community) most positively with their new goals.

ANNOUNCEMENTS:
Nada… Should have mentioned 2nd F lunch on Friday downtown.

Run, Run Rudolph

December 17, 2018 Swanson

THE SCENE: cool and damp
F3 WELCOME & DISCLAIMER no professionals here
WARM-O-RAMA:
20 – side straddle hop

10 – baby arm circles

some light stretching of the arms and legs

THA-THANG:

Catch me if you can mosey to the amphitheater (Indian Run with last person dropping to do 5 burpees and then catching back up with the group
big boy sit-up-ups – 25 on the amphitheater stage
catch me if you can mosey to parking lot below the painted steps
beep test – cones separated by 20m (65 ft) on a timer that beeps at decreasing interval. those who dont make the cone by the beep drops out and does burpees until the last PAX cannot complete
catch me if you can mosey to rock pile on Neyland
squats to Moby’s flower
Catch me if you can mosey back to painted steps parking
Beep test (round 2)
catch me if you can mosey back to amphitheater
big boy sit-up-ups – 25 on the amphitheater stage
catch me if you can mosey back to AO

MARY:
we had 15 seconds left and we were toast
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – prepare yourself for the Christmas Season
MOLESKIN:
ANNOUNCEMENTS:

Impact and enunciate

December 13, 2018 Abort

THE SCENE: 41* which was nice and toasty in comparison to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps
Tempo lunge
ANGLE ANGLE ANGLE grinders

SSH

THA-THANG:

Mosey out of the SP and toward the Big Ball. Lots of chalk at the base of the stairs for the escalator. Each exercise is 10 reps, picking up a new exercise each iteration through and running the stairs to the top of the Big Ball after completing each exercise. Final iteration is 10 reps of all six exercises followed by the run to the top and back down for Mary. Exercises as follows:

Imperial squat walkers
Merkins
Pickle pounders on 4-ct
Alternating shoulder taps on 4-ct
Crab cakes on 4-ct
Tricep dips

Short mosey up to the middle platform of the stairs beside big ball. Circle up for contra burpees. Start with normal burpee, then add a merkin each repetition until you reach 10 merkins at the bottom of the burpee. Recover back down to the bottom of the big ball to pick up laundry.

Mosey across bridge and over to the amphitheater. Line up across the front of the stage.
15 Bulgarian split squats (15 each leg), 15 wide merkins
15 jump squats, 15 Carolina dry docks
15 side step ups (15 each leg), 15 legs on stage sit ups and touch stage

Recover and mosey the long way around and up behind the amphitheater heading back to start point for Mary.

MARY:
Recliner flutter kicks (not laid back completely)
Recliner Edward scissor-legs
Boat/Canoe
COUNT-OFF & NAME-O-RAMA
12 strong including a visitor from Charlotte: Operation, G6, Singlet, SiPad, Careless, Swanson, Brooks, Amazon, Reverb, Cowbell, Red Writer, Abort
CIRCLE OF TRUST/BOM:
Impact is forcible contact to strong effect. Thank the PAX for the impact they have all had on me recently, where I know I’ve taken small things from each of them and emulated to try to improve my character.

Big Ball Ladder

December 6, 2018 Swanson

THE SCENE: Cold and Frosty
F3 WELCOME & DISCLAIMER: Yup, still not a professional!
WARM-O-RAMA:
20 SSH IC

15 Merkins IC

15 HillBilly’s IC

THA-THANG:
Mosey to the base of the Big Ball

Ladder from 1 to 10 to 1

at the base of the Big Ball 1x the rung of the ladder – Pull-ups

at the first landing of steps 3x the rung of the ladder – Merkins

at the top landing of steps 5x the rung of the ladder – LBC

MARY:
make sure to explain that once you climb the ladder, you have to come back down!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
do the right thing, not the convenient
MOLESKIN:

ANNOUNCEMENTS:
mend house on Wednesday and Friday. 3rd F on Saturday

Battle Buddy the Elf

December 3, 2018 Operation

THE SCENE: 51 degrees and a clear beautiful morning to start the week off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the lawn. 25 overhead claps. 25 front claps. 10 cherry pickers. 10 SSH

THA-THANG:
Mosey to the bridge and battle buddy up. 300 American Hammers, 200 Flutter Kicks, 100 Oprah Winfrey’s. While one buddy works out the other runs a lap. Mosey over to next parking for a Mucho Chesto. 4 laps to complete. Turn 1: 10 Merkins, Turn 2: 10 Cobras, Turn 3: 10 Wide Merkins, Turn 4: 10 ATMS. Off for another mosey to the Big Ball. Run stairs to first landing for 25 Flutter Kicks, then run to top of the stairs for 25 Log Jumps, back down the stairs for 10 pull ups on the girders. Rinse and repeat. Mosey back to AO via East Tennessee Veterans Memorial.

COUNT-OFF & NAME-O-RAMA
11 PAX showed up greet the week and own it.
CIRCLE OF TRUST/BOM:
“Don’t feel sorry for yourself. Only assholes do that.” Haruki Murakami

“Gratitude and attitude are not challenges; they are choices” Robert Braathe

“In everything give thanks: for this is the will of God in Christ Jesus concerning you.” 1 Thessalonians 5:18

Be thankful in all things. Change your perspective. Show and give thanks and don’t expect any in return, you don’t need it.

MOLESKIN:

ANNOUNCEMENTS:
2nd F on December 8th.