F3 Knoxville

Tag: Fast-n-Easy

Burpee Baseball – JUCO July 23, 2018

THE SCENE: Juco parking lot,  Wanted to do on actual baseball diamond on campus but torrential rains yesterday made it a swamp.  So cement baseball here we come!  75 degrees – very humid – slight fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did two burpees of each of the 20 different made up burpees that are written on the old softballs with sharpies.  Basically it combines the exercises we know and love with a Burpee.  What’s written on the ball is just the name of the exercise to combine with a burpee.  Here are the types:

  1. Iron Mike
  2. Frog   (out and back with legs while in plank)
  3. Big Boy
  4. Squat Jump
  5. Release Merkin
  6. Side Straddle Hop
  7. Double Merkin
  8. Lunge
  9. Imperial Walker
  10. Cross Mountain Climber

THA-THANG:

  • Teams: Split group into two teams (doesn’t matter how many players each hopefully will be even number of players)
  • Equipment: 22 Balls with burpee type written on it (one or two words).  5 hard balls, 17 softballs.
  • Game Play: All players remain in their teams dug-out while two players come up to the field for a “Play at bat”. One player from the “At bat” team comes up to race against one player from the “outfield” team.  The at bat player throws the ball as hard as he can and tries to get around the bases back to home before the “outfield” player can retrieve the ball and bring it back to home plate.   The player to make it back to home first gets the thrown ball for his team (and thus the points).
  • Object of the game:  The team with the most points wins.  Two points for softballs and five points for hardballs.
  • Burpees: When a player at bat picks a ball he announces it to everyone what type of burpee is written on the ball.  When that player rounds a base he has to do two burpees of that type.   When the outfield player reaches the ball he has to do five burpees of that type before he starts running for home.  While the two players are running and retrieving the ball, their respective teams have to do the same burpees as their player who is running the play.  So the outfield team does five when their player does five and the at bat team does two burpees in sync with their player as he rounds the base.
  • Infield / Outfield Switch:  The at bat team has three throws before switching to being an outfield team.
  • Hardballs:  If the at bat player picks a hardball – then all the reps are doubled.  Therefore, four burpees per base and ten burpees for retrieving (the teams in the dugouts also have to do the rep increase).
  • Game End / Lightning Round: If all 22 balls are thrown before 30 minutes is up, then the lightning round commences.  The balls are totaled (2 points per softball and 5 points per hardball). The team with the most points wins. All balls are put back in the pot. The lightning round is the same as before except the burpee repetitions is one per base and zero for the retriever.

MARY:

A little 20 rep, Hello Dolly, Box cutters, scissor kicks, courtesy of @Nuetron.  Thanks Bud!

COUNT-OFF & NAME-O-RAMA

Nuetron, Pink-Eye, Snaggle-tooth, Fast-n-Easy, FNG (Sap),
CIRCLE OF TRUST/BOM:

Struggling with loving abusive family members sucks big !@#$.  Prayers requested for living a lifestyle of forgiveness and not just a “I’ll just forgive you once” mentality.  Jesus calls us and shows us to a higher calling that we can only “achieve” with the help & strength of the Holy Spirit! Praise God for the helper!

ANNOUNCEMENTS:
Kickball tournament coming up.

Bricked Burpee Breakdown

THE SCENE: 75o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x12 Forward and Backwards
  • Tempo Merkins IC x10
  • Overhead claps IC x12
  • SSH IC x 15

THA-THANG:

Mosey to the splashpad with your bricks.

Do exercises (with bricks) adding 2 reps each round for 5 rounds (10 reps), then run lap (with bricks)

  • Squat Jumps
  • Plank Rows (reps for each arm)
  • Merkins
  • Froggers (In plank, jump feet up to hands and back out)
  • Goblet Squats
  • Overhead Press

Repeat in reverse (start with 10 reps of each, then 8, etc, finishing with 2)

Mosey to front of school and get in the grass for x10 Catilina Wine Mixers.

Mosey to planters for x10 dips x10 incline merkins, repeat.

MARY:

  • Flutter Kicks IC x10
  • Hello Dollys IC x10
  • James Bond 10count (Forward, Left, Right, Forward)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I don’t remember all that I said (really need to post these on the same day), but the general thought was that we need to always put the same face forward and be true to who we are with everyone.
MOLESKIN:

ANNOUNCEMENTS:

W.A.S.H. at the Splashpad

THE SCENE: 72o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Sprinkler x10 IC
  • Little Baby Arm Circles x10 IC Forward & Backwards
  • Tempo Merkins x10 IC

THA-THANG:
Mosey to the splashpad for a little W.A.S.H. With only 3 PAX, modify from normal partner. 2 PAX do exercises while one runs the walking trail around the pad. All PAX do all reps.

  • W – Wide Hand Release Merkins x50
  • A – American Hammers x100
  • S – Squats X150
  • H – Hip Thrusters X200

Rinse – Cliff Hanger Merkins – P1 does elevated merkin, P2 holds P1s ankles, P3 runs, flap jack until all have completed merkins

Repeat W.A.S.H. with 1/2 the reps

Mosey to AO for Circle of Pain – Ab focus
5 BBS, 4 LBC, 3 100s, 2 Side Crunches, 1 WWI sit-up

MARY:

  • James Bonds – 10 count straight, right, left, straight
  • Flutter Kicks x10 IC
  • Hello Dolly x10 IC
  • Dealers Choice – Mr. Wedgie
    • Circle of Pain – Merkins – start with 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What does the 4th of July truly signify? To most it is parades, cook outs, and fireworks (to freak out my dog and my youngest daughter). But if you take a minute to consider what the men who signed the Declaration of Independence did, you will see a small group of men stepping up to fight against an injustice to the people. They were fighting against unfair taxation and laws pushed upon them. It did not start as a massive movement, but as a few men that started a discussion about what could be done. Nothing in our lives ever starts out as a huge movement/action, it is all incremental. We have a discussion here, do something there, recruit a friend or neighbor next, etc. We need to focus on what matters and make slow, calculated, deliberate steps towards it and we will get there sooner than we think. Enjoy your time with your families on the 4th, but make sure you are focused on what truly matters.
MOLESKIN:

ANNOUNCEMENTS:
Don’t forget to log your distance for your workouts, runs, walks, bike rides, etc. at http://bit.ly/f3knox.

Heart of a Warrior

THE SCENE: 72 degrees, misty and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 50 (IC)
  • Imperial Walkers x 20 (IC)
  • Squats x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Supermans x 10 (IC)

THA-THANG:

Mosey to Courtyard

  • 11’s with Merkins and Jump-Squats

Mosey to the coupon pile and partner up.

  • Dora’s (partner runs the steps and back)
    • 200 curls
    • 200 overhead tricep
    • 200 overhead press
    • 200 rows

Mosey to the Courtyard Walls

  • Burpees x 5
  • Iron Mikes x 10
  • Decline Merkins x 15
  • Dips x 20

Mosey back to Start.

MARY:
No time for Mary today!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true.  A warrior must have a cause to fight for or he will find the wrong thing to fight against.  You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries.  You may think you don’t even have a reason to fight.  Well, consider this.  “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out.  He’s a master at making strong men weak.  Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us.  Is that really how you want to live?”  –Craig Groeschel

Remember this… God is in the business of making weak men strong.  He will equip his warriors with strength and purpose if we call on him.

MOLESKIN:

It was great to start the day with these HIM’s. Didn’t stop moving, burned some goo.  Encouraging.

 

The Quarter Mile (Again and Again)

THE SCENE: 70o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x25
LBAC IC x10 (Forward and Backwards)
Tempo Merkins IC x10
Tempo Squats IC x10

THA-THANG:
Mosey from AO to the start of the Powell Greenway. Start with exercises, run .25 miles, repeat exercises at each marker till we reach the 1 mile marker. Turn around and come back to 0.0 mile marker repeating exercises at each marker.

  • 5 Burpees
  • 10 BBS
  • 15 Merkins
  • 20 Squats

Cut out the return to the 0.0 mile marker due to time constraint.

MARY:
Calf raises x15 OYO
Flutter Kicks IC x15
Boat/Canoe until time (about 45 secs)

COUNT-OFF & NAME-O-RAMA
6 HIMs, All tagged except for Boucher.
CIRCLE OF TRUST/BOM:
I’ve been reading about David before he became King, when he was just a shepherd boy. Accounts point to him being between 12-16, but he was responsible for many sheep (estimates put it around 140-150 sheep, with 20-30 goats as well). He was responsible for leading them to pasture so the could eat and drink. He was also expected to keep them safe. This meant that he was to be at the ready at all times during the trip to the pasture and while they were grazing. In this time he faced off against a bear and lion and won both those contests. While still a young man (by today’s standards) he was expected to face off against the champion of the Philistines because a prophet of God said so. This youngest son of Jesse went out to face the giant Goliath with only his familiar sling and some stones. Knowing that the army of Israel was watching (most likely a few of his older brothers as well), he went forth to this battle not in his own strength, but trusting in God’s strength and will. We all know the outcome of that story. We might not be facing actual giants daily, but sometimes things seem insurmountable and we have to trust the God has our back. Even with those who are in theory more capable (like the army of Israel), we must be willing to step and be the leaders we are called to be. Seek out the giants that are in your path and don’t back down, but seek the how to defeat them by trusting in God and seeking Him daily.

MOLESKIN:

ANNOUNCEMENTS: