F3 Knoxville

Tag: Crossroads

Frozen Chosen

THE SCENE: 17 degrees, clear…yup, straight up cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers (Cadre Danny style)

Merkin x 10 (4ct) IC

SSH x 25 IC
THA-THANG:
Four cones: Run to cone, perform exercise, run backwards to start, then run to next cone.

  • 25 yrd cone = 25 merkin
  • 50 yrd cone = 50 squat
  • 75 yrd cone = 75 Mtn Climbers (single ct)
  • 100 yrd cone = 100 SSH

Deconstructed Burpee: 10:1 Exercise. Squat, leg thrusts, merkin, leg thrusts (10 of each, then 9, 8, 7, etc)

Suicides: Same four cones. Sprint to each cone and run backwards back to start. Complete 5, 10, 15, 20 merkin working through cones.

Ascending Curb Crawls: Bear crawl between curbs in driveway and perform merkin each time you cross to other side. First time across 1 merkin and keep adding 1 merkin each time you cross until reaching 13.

MARY:
100s (20), Crunchy Frog (15), WWII sit-ups (25), flutters (20). Final Sprint.
COUNT-OFF & NAME-O-RAMA
FNG – David Eubanks (Dilbert)
CIRCLE OF TRUST/BOM:
Read Matthew 1:1-17 about the Genealogy of Christ. We also have a great pedigree. We are sons of the Living God. We live here on His earth and represent Him. As we head into the new year remember who we represent. All our words, actions, and thoughts should be pleasing to Him. We are not perfect but we need to remember who we represent. The World is watching.
MOLESKIN:
Matthew 1:1-17
ANNOUNCEMENTS:
Wax Job will be on Q Saturday 12/30/17. Our Coffeteria is closed until after the New Year. Wax Job will choose where to meet after Post.

CMU Christmas!

THE SCENE: Dark, damp, 50 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Arm Circles x 15 (4 ct) ED IC

“Some of these”

Tempo Squat x 20 (4 ct) IC

4x4s – 4 Rounds
THA-THANG:
Coupons!!

CMUs: Curls x 20, Tricep extension x 20, Bent over rows x 20, over head press x 20. Three rounds with lap around parking lot between each round.

Hot Potato: Partner up, on 6 with ankles locked. P1 does BBS with CMU starting on ground over head. Hands CMU to P2 at top of BBS and P2 goes down and touches CMU to ground over head. AMRAP

Greta 1,2,3,4: P1 runs with CMU to end of parking lot and leaves CMU for P2 and runs back. P2 begins exercises with CMU at start point. Running count of reps between partners.

  • Lion King (100 reps), Curls (150 reps), Incline merkin on CMU (150 reps), Military press (200 reps)

MARY:
Flutters with CMU over head x 30 (4ct) IC

American Hammers with CMU x 15 (4ct) IC
COUNT-OFF & NAME-O-RAMA
FNG: Mike Teasley (Stiffler)

Mr. Weggie

CIRCLE OF TRUST/BOM:
PAX leadership and grabbing Q slots at Brickyard for 2018! Leadership!
MOLESKIN:
Pray for Robert as he heads to Ft Benning for basic on 12/27.

Brickyard gloom

THE SCENE: Foggy and 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25 IC
  • Imperial Squat Walker x 10 IC
  • Arm Circles x 10 ED IC
  • 10 Burpees OYO
    THA-THANG:
    Mosey to play ground.

7s at benches (x 2): Decline merkin and step ups then Incline merkin and calf raises

Picnic 50s: Partner up. P1 does 10 reverse press under table while P2 does 10 BBS. Continue until 50 of each exercise reached.

Hands of time: Circle up at fountain in plank. Keep feet planted and walk hands to 3 o’clock (3 merkin), 6 o’clock (6 merkin), 9 o’clock (9 merkin), 12 o’clock (12 merkin).

Mosey to parking lot

Gunners: 10 american hammers and 10 jump squat then sprint to end of parking lot, mosey back to start and repeat (x4).

11s: Box Jumps and dips

Burpee broad jump in parking lot from indicated start finish. Bear crawl back to start.

MARY:
Flutter kicks x 30 (4ct) IC

Crunchy Frog x 20 (4ct) IC
COUNT-OFF & NAME-O-RAMA
FNGs: Robert Crowell (Nedry), Jason Good (Mr. Weggie)
CIRCLE OF TRUST/BOM:
Do make Christmas suck. Remember why we celebrate and what transpired for Jesus to come to earth. Enjoy the family and friends but remember that we were created to serve Him and that we have hope because He came to save us.
MOLESKIN:
Pray for Robert as he heads out to basic training on December 27 at Ft Benning.

The Octagon

THE SCENE: 24* at start, ice beards on the ruckers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25x IC
Angle grinders 10x IC
Tempo squats 12x IC
Baby arm circles forward 11x IC
Baby arm circles backwards 11x IC
THA-THANG:
Mosey across parking lot, headed toward parking lot behind the school.  Stop at halfway point for leg blasters, all exercises done together: 20 squats, 20 lunges (10 each leg), 10 air squats.  Recover and repeat for second round.  Resume mosey to back parking lot for the Octagon of Pain.  Eight cones prepared in an octagon, each with an exercise at the cone.  Exercises as follows:

  • Wide merkins
  • Jump squats
  • Burpees
  • American hammers on 4 count
  • Flutter kicks on 4 count
  • Lunges (number of reps for each set done on each leg)
  • Dying cockroaches on 4 count
  • Lion kings (with CMUs)

Pax partner up and pick a cone to start at.  Perform 8 reps of exercise, bear crawl to next cone.  Make your way around the Octagon and back to the cone you started at.  Meet in the middle of the Octagon (Pax finished about the same time).  Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins.  Recover.

Pax go back to their original starting cone, repeating the routine this time performing 16 of each exercise.  No bear crawls, once exercise is completed, Pax run on the outside of the Octagon making a loop and going to the next cone.  Continue again until original cone is reached.  Pax lead Mary in the middle of the Octagon.

  • Flutter kicks 10x IC – led by Natty
  • Big boy sit ups 10x IC – led by Shrinkage
  • Flutter kicks 10x IC – led by Fast N Easy
  • Big boy sit ups 10x IC – led by Switchgrass

Recover to original cones.  Back to performing 8 reps of each exercise, simply running to next cone (no loop around, just move to next cone).  Pax plank in the middle until everyone is finished.  Recover.

Mosey back to start point, and continue mosey over to splash pad.  Pax assemble along fence for pistol squats, 10x then switch legs and repeat.  Pax then mosey down small hill to parking lot and perform staggered hand merkins (one hand on the curb, one hand on the big ball).  Perform 10 merkins left hand low right high, then switch hands and repeat 10 merkins.  Three total rounds of pistol squats and staggered hand merkins, then recover and mosey back to start point.  (A Rod and Natty have impromptu jail break back to SP).

MARY:
Super duper coolers 10x IC on left side
Super duper coolers 10x IC on right side
Boat/canoe ring of fire.  Pax begin in boat position and move around circle allowing each member to canoe or canoe variation as long as they want before going back to boat position.  Variations include flutter kicks in canoe, American hammers in canoe position, overhead claps in canoe position, and dolly in canoe position.
Strict sit ups (hands behind head, shoulders hit ground and elbows hit knees) 10x IC
COUNT-OFF & NAME-O-RAMA
9 pax strong: Natty, Fast N Easy, Shrinkage, Belding, Switchgrass, Whammy, Crossroads, A Rod, Abort
CIRCLE OF TRUST/BOM:
Talked about the difference of happiness and joy (Ratchet spoke on this at the truck stop earlier this year) and how it applies to Christmas and this time of year.

Commercial Grade Wrapping Paper

THE SCENE: Just cold….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Squat x 15 IC

Hand release merkin x 10 OYO

Imperial Walker x 15
THA-THANG

Catch me if you can: P1 run backwards P2 CDDs x 10 and catch partner. P1 then does CDDs x 10. Continue until one lap around parking lot complete. Second lap is diamond merkins.

Deconstructed Burpee: 10 squat, 10 leg thrusts, 10 merkin, 10 leg thrusts.  Exercise performed as 10-1

Dan Taylor: 1 squat:4 lunge, 2 squat:8 lunge etc. length of staff parking lot (continue 1:4 ratio).

Mosey to back parking lot

Bearmuda Triangle: Three cones in triangle set approx 70′ apart. Bear crawl to each cone. First cone 10 hand release merkin, second 15 hand release merkin, third 20 hand release merkin. DO NOT get up when reaching each cone.

Mosey back to AO

Bruce Lee: 20 Reps, 3 sets

Murican hammers, leg raises, LBCs, heel touches, crunchy frog, 100s.

MARY:
Flutters
COUNT-OFF & NAME-O-RAMA
FNG: JD Faulconer-Pitino
CIRCLE OF TRUST/BOM:
From the Marine Corps Leadership Traits (14 total)

Courage: Courage is what allows you to remain calm while recognizing fear. Moral courage means having the inner strength to stand up for what is right and to accept blame when something is your fault. Physical courage mean that you can continue to function effectively when there is physical danger present.

Gain courage to overcome the aspects of life that cause you to fear by DOING them. Continue to do the things that cause you fear until you can complete the task without having fear.
MOLESKIN:
Do the hard things first each day. The rest of the day is gravy.