F3 Knoxville

Tag: Fast-n-Easy

Deck of Death (F3 Workout Deck)

THE SCENE: A cool 63 with slight fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x15 each way
  • SSH IC x20
  • Tempo Merkins IC x10
  • Imperial Squat Walkers IC x15
  • Suzanne Summers (Cross Jacks) IC x10

THA-THANG:
Mosey towards the planters to the waiting F3 Workout Deck or Deck of Death as coined by Chaucer. Played the standard deck rules, flip a card and do the exercise on the card for the reps represented by the card (face – 10, Royal – 25, Ace – 100). Went around the circle 8 times for 40 cards till time ran out.

MARY:
No Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you here? What motivates you to get out of bed and join this group multiple times a week?
This was more rhetorical to spark an inner dialogue so we know how to talk to others about this crazy thing we do called F3.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wet bricks

THE SCENE: Dark with light sprinkles progressing to a steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 10 each way IC

SSH x 30 IC

Goofballs x 20 IC

Burpees x 10 OYO
THA-THANG:
Kept it simple with the rain:

With bricks:

  • OH Press x 50, run 1 lap, OH Press x 50, run 2 laps
  • Triceps x 50, run 1 lap, Triceps x 50, run 2 laps
  • Curls x 50, run 1 lap, Curls x 50, run 2 laps
  • Chest Presses x 50, run 1 lap, Chest Presses x 50, run 2 laps
  • Squats x 50, run 1 lap, Squats x 50, run 2 laps
  • Run 1 extra lap if finished early
  • Plank up (and add merkins if desired) while rest of the pack finishes

Move to planter boxes and do 11s with Step-ups & Dips.

Back to AO for a quick Mary of:

  • Box Cutters x 15
  • Captain Therkins
  • Boat/Canoe

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In life there are physical storms like people have experienced with Hurricane Florence.  We should prepare for those with things like insurance, etc…   Just like those storms, we will face storms of life.  As men, we tend to try to do things alone, but we need to have brothers/close friends/accountability partners that we can turn to and rely on when those storms come.  We shouldn’t face things alone and should have someone we can be 100% open with.
MOLESKIN:
It was great to welcome a FNG this morning, aka Right Guard.  Prayers for Herbie’s daughter still trying to recover from sickness and for A-Rod doing the HTL this weekend.

ANNOUNCEMENTS:

Panther Land SeaBiscuit

THE SCENE: 71 degrees…clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops
THA-THANG:
We started in the front of the school, then took a mosey round back to the track…had to take the scenic route by the Bojangles.  Informed the crew that it was time for a Seabiscuit.

  • 1 Lap – 5 Burpees, 10 Merkins, 15 BBS, 20 Squats
  • 2 Laps – repeat exercises
  • 3 Laps – repeat exercises
  • 4 Laps – repeat exercises
  • 3 Laps – repeat exercises
  • 2 Laps – repeat exercises
  • 1 Lap – repeat exercises

MARY:
Workout ran overtime by about 6 minutes.

COUNT-OFF & NAME-O-RAMA
6 HIMs got better
CIRCLE OF TRUST/BOM:
We talked about the circumstances of undocumented students at Fulton High School and asked the group for prayers for wisdom and guidance on how to support them.
MOLESKIN:

ANNOUNCEMENTS:

4x Conveyor

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
  • Baby arm circles, Forward 17x, Reverse 17x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Imperial Squat Walkers 15x IC
THA-THANG:
Conveyer Belt 4 rounds
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, move to 2, and so on. Each time you come back to your starting station, move to next exercise.
Depending on number of HIMs in attendance, at least 1 per station at start.
  • Station 1 (start)
    1. Round 1 – 20 Burpees
    2. Round 2 – 30 Hand release merkins
    3. Round 3 – 40 Carolina dry docks
    4. Round 4 – 50 Merkins
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:
No mary today, thang thang until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Inspiration from Jocko Podcast – http://jockopodcast.com/2017/04/26/72-losing-a-son-to-war-true-honor-and-leadership-that-applies-to-real-life-w-col-tom-manion/

“If not me, then who?” – 1stLt Travis Manion, USMC

In our daily lives we pass by so many things where our first thought is ‘Somebody else will take care of that.’ While listening to the Jocko Podcast (link is above), I heard of 1st Lt. Travis Manion who lived by the thought of “If not me, then who?” This really struck me as did the story of his life and death. I’ve been dwelling on the thought of “If not me, then who?” for this past week and realize we can apply this to many aspects of our lives. From our marriages and families, to our jobs, to our F3 workouts. Look for those opportunities to step and be leaders or just to make a difference.

MOLESKIN:

ANNOUNCEMENTS:

CMUs and Ol’ Glory

THE SCENE:  68 and B-E-A-utiful
F3 WELCOME & DISCLAIMER
WARM  

Little Baby Arm circles up13 down12

Tempo squats 15

merkins in cadence 15

mtn climber 15

this with that

THA-THANG:
Grab our CMUs and Ol’ Glory and mosey

– bear crawl 25yrds and back

mosey

– CMU leap frog 25 yards

mosey

at the sophomores 4 corners,

15 Lt. Dangers, grab Cmu to the next corner and leave it there. Take a lap, and return to Cmu

15 goblet squats w/cmu grab cmu to next corner repeat lap

15 swings (you know what happens next).

15 rows (yep, we took the lap again)

jack rabbits that finished ahead grab 2 CMUs and head back to Bear Crawl station

next station, reps of 20

curls, dips,tri,twist

back at A/O

MARY:
5 CMU V-UPS ( don’t try it, it sucked!)

10 CMU on feet and raised E2K

5 Rocky vs Apollo Creed each arm

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 6:35 give yourself to him, and you will never hunger.  believe in him, and you shall never thirst.   He will watch over you and guide you!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.