F3 Knoxville

Tag: Doubtfire

Lt. Dan & Iron Mike meet Squat for legwork

THE SCENE: Clear, about mid 50s, no wind, normal gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20 IC

Cherry Pickers 15 IC

Windmills 15 IC

Candy Corns 31 IC

  • Merkins 5 IC
    THA-THANG:
  • Mosey down street to stop sign – 5 burpees OYO, the mosey to bottom of hill to 4 cones approx 20 yds apart, do exercise at each cone, first lap 5, second 10, third lap 15
      • Cone 1 Squats (Lt Dan to Cone 2 – lung, then squat, 2 lung, 2 squats, 3 lungs, 3 squats etc)
      • Cone 2 BBS – run to cone 3
      • Cone 3 American Hammer (4 ct)
      • Cone 4 Windmills (4 ct)
  • Mosey up hill to monument 5 Merkins OYO, then mosey to CMUs
  • Dora with partner
    • round 1 curls 100x, partner bernies to end of lot does 15 bbs, runs back
    • Round 2 presses, 100x, partner lunges to end of lot, does 15 jump squats, runs back
    • Round 3 Push ups on each side of CMU 70 x, run to end of lot, 15 iron mikes
  • MOsey to monument – 20 Flutter kicks (4 ct) IC
  • Mosey to AO
  • COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Everyone is faced with burdens, some are small, others quite significant. No one is immune.  at Juco last friday @fingerfood mentioned a situation where a patient was diagnosed with MS whereby the patient would certainly end up in a wheel chair. The patient was someone who was full of life replied (something like this), after the news of the diagnosis – “if God wants me in a wheelchair, then I will worship him from a wheelchair”. We all have some sort of wheelchair.  We do not choose these burdens. Rely on God and our communities to help carry the burdens.
    MOLESKIN:
    Pray for brother @Chauncer who was in a severe car crash on Nov 3 and for @crashlab’s work team who is facing some tough times related to various medical issues and pray for his co-worker nurse who was killed by a drunk driver
    ANNOUNCEMENTS:
    Broolympics this saturday

Burning off the Snickers

THE SCENE: A crisp 33
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Cherry Picker (x5); BAC (x 10 each way).

THA-THANG:
Mosey to playground — 5 body blasters OYO (burpee > pull-up > knees to elbows).

Mosey to b-ball court for suicides:

  • Sprint suicides with 10 merkins at each line and a burpee every time you touch the baseline.
  • Run to playground for 5 body blasters
  • Bernie suicides/20 squats at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Bear crawl suicides/25 LBC at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Lunge suicides/10 CDD at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Crab walk suicides/25 BBS at each line with burpees at baseline
  • Run to playground for 5 body blasters

MARY:
no time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 16:13-14 — “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.”

OFFICERS EAT LAST

THE SCENE: 50s and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC F/B, OHCs, Temp Sq, TN Rock’n Chair
THA-THANG:
Mosey to Light Poles on East side of campus.  Lunge to each pole and perform 5 reps of The World’s Greatest Merkin. 10 poles in all.

Mosey to Large Parking Lot and Battle Buddy up.

One partner runs across Parking lot and back while other does ab exercise.  When runner returns, he rescue drags partner 10 yards to next parking lane. Rinse, Switch, and Repeat – making our way across the lot.

Perform 4 Cool Down short distance runs in parking lot (50%)

Mosey back to Shovel Flag.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 Strong – with 2 FNGs (Curveball and Butcher)


CIRCLE OF TRUST/BOM:
When US Marines eat together, the Officers and Senior Leaders eat last and often serve their subordinates food before they finally get to eat (if there is enough food left).  This is a symbol and demo of their servant leadership philosophy.  What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? When you sit down with your family to eat, are you the first to order or fill your plate? Or do you take care of your wife and children first? When entering a restaurant with coworkers, are you rushing to get in the order line? Or are you holding the door so others can go? Leadership sometimes can be a simple act – you don’t need words.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Food drive!

Don’t forget to do your speed humps

THE SCENE: 57 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSHs, some Merkins, some burpees and other stuff to get us sweating early
THA-THANG:
Mosey around  The track. Stop at the wire fence. Jump over the wire and do a Burpee times 10. Do another 1/2 lap. Hi kicks over the wire times 10. Mosey to field for Bernie Sanders the length of the field. 50% run back and repeat. Mosey to playground for some pull ups times 10, and ab work.

Mosey to the serpentine. 11’s with Merkins and pull-ups. Running up the serpentine to the top and back down stopping for 2 speed humps according to the sign.  Mosey to AO

MARY:
We got busy with some Freddie Mercury‘s, Burpee’s, and crunches. But I could be wrong about all of it. I just know we did some at work
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Doubtfire talk to us about putting others first and treating each other with respect and service minded mentality. Deep down we are all the same, God’s creation and we need to treat each other as such.
MOLESKIN:
We paid closer attention to the signs around the equalizer this morning. One of them instructed us to do two speed humps. This may be a thing now.
ANNOUNCEMENTS:
We talked about the new date May 2 for the hardship Hill.

JUCO Leg Day Meets the Equalizer

THE SCENE: Cool, breezy low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Baby Arm Cirlces Forward
Baby Arm Circles Backward
Arm Stretches

THA-THANG:

Two laps warm up
Tennis court teaser
Ascending Exercises at each court.  4 courts, 2 lines per side.
Merkin/Bear Crawl
Monkey Humpers / Walking Lunges
Groiners/Duck Walk
Pistol Squats (2 count, for each leg)/Bernie Sanders
Run to hill (repeat series 3x)
El Capitan up hill
Handrail push ups On top of handrails
Handrail Dips
Handrail Pull Ups
Rocky Balboa
Calf Raises
Run down to trail
Hop guide wire, 10 reps every 10 poles
wide merkins
BBS
Diamond Merkins
Squats
Carolina Dry Docks
Run one lap
Leg Stretches
hamstring
Quad
groin
Glutes
Run a lap

MARY:

Windshield Wiper
American Hammers
LBC’s
ATM’s
Gas Pumps
Run a lap

COUNT-OFF & NAME-O-RAMA
6 HIM’s showed up.  One from Memphis, and one FNG.  Welcome Slicnut and Welcome Head Gear (FNG).
CIRCLE OF TRUST/BOM:

Matthew 22:35-40

MOLESKIN:

ANNOUNCEMENTS: