Flanders – Page 7 – F3 Knoxville

Moving Escalator

January 24, 2018 Bunny

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop X 20
Imperial Squat Walkers X 15
Arm Circles x 14 each way
Burpo’s – 5
THA-THANG:

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Big Boys
– 30 Merkins, Devin Hester 10 BBS
25 Merkins Devin Hester 25 BBS
20 Merkins, Devin Hester 20 BBS
15 Merkins, Devin Hester, 25 BBS
10 Merkins, Devin Hester, 30 BBS

Mosey towards Asylum

Moving Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
10 reps, run to next stop, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

At the Hill(next to AO)

5 burpees at bottom run to top and do 5 burpees.

Aborama:
7 x Captain Thor
Boat Canoe
COUNT-OFF & NAME-O-RAMA
40 PAX with one FNG Face Plant
CIRCLE OF TRUST/BOM:
My wife and I have been doing a devotional call the Bible in one year on through the bible app. It has been great to go through verses together. Here is the link to the bible app if your interested https://www.bible.com/app

Track Work

January 13, 2018 Capn Crunch

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles). Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

15 Overhead Ruck Presses
20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side. Do 1 merkin pull ruck to under body to left side).
20 Squats
1 Lap around the track

4 Rounds:

15 Ruck Curls
15 Ruck Swings
10 Lunges each leg
1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles). Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane. Bear crawl half-way up Lover’s Lane, Bernie the rest. Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles

12 Days of Christmas

December 13, 2017 Coolio

THE SCENE: The Asylum – Clear Skis – 22 Degrees Wind coming in from the west at 3 knots
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Light run across the parking lot x4

THA-THANG:
12 Days of Christmas

Wheel Barrels with partner. 2x each 12 steps
11 Merkins
10 Carolina Dry Docks
9 Mountain Climbers
Mosey to Cardiac
8 American Hammers
7 Big Boy sit ups
6 Hello Dolly’s
5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
“The Run” up Cardiac. 25% to the turn 50% to the turn 100% to the top of the hill
4 Jump Squats
3 Iron Mikes
2 Burpees
1 Hug for your brother

Rinse and repeat x4

COUNT-OFF & NAME-O-RAMA
22 Men
CIRCLE OF TRUST/BOM:

We all sang the following:

O come, let us adore Him,
O come, let us adore Him,
O come, let us adore Him,
Christ the Lord

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

With Friends like these….

December 11, 2017 Tank

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm, Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin: it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.

There and Back Again

December 10, 2017 Capn Crunch

The Scene
35 and windy

The Thang
Buy In:

50 Mountain Climbers
40 crunches
30 ruck presses
20 ruck curls
10 ruck burpees (ruck off)

Ruck to movie theater (2.6 miles) along the Greenway.

At the theater, perform 21-15-9 (3 rounds of each exercises: 21 reps, 15 reps, 9 reps)

Zerker Squats (ruck in front)
Overhead Press
Ankles-to-Knees
Ruck Curls
Burpees (ruck off)

Ruck back to SP (2.6 miles). Along the way stop twice for 20 Merkins & 20 Squats.

At the SP, Buy Out:

50 Mountain Climbers
40 crunches
30 ruck presses
20 ruck curls
10 ruck burpees (ruck off)

Go home and enjoy a warm cup of coffee!