Frosty – Page 20 – F3 Knoxville

Swirly won’t write a bb Q

October 9, 2019 Frosty

THE SCENE: dark and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh

Cherry pickers

Tempo merkins

Mosey around half the park
THA-THANG:
Small hill behind the AO, run up the hill do the exercise then run down hill and do exercises. Repeat for all exercises.

Exercises at top of hill merkins add 10 each trip up to 40.

Bottom of hill squats, add 10 each trip up to 40.

Circuits

40 seconds of work, then recover by running up the hill and back.

Merkins
Box jumps
Weighted tire pull
Battle rope
Goblet squats with dumbell
Sandbag shoulder toss
BBS
Jump rope
Shoulder press
Kettle bell swings

Run to field at top of hill

MARY:
Ring of fire merkins 5 down to 1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reach out and get to know your brothers and develop a close knit brotherhood like swirly has.
MOLESKIN:
Swirly being an Alabama fan can’t handle writing back blasts.

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

Super Saturday

October 5, 2019 Sparky

THE SCENE: Freaking gorgeous and 66 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Smurf Jack/SSH/Star Jack intervals followed by 5 OYO burpees

Indian Run to the playground

THA-THANG:

Super 21s from the playground to the parking lot. Pax could choose between pull-ups, dips, derkins, or squats on one side and Merkins, v-ups, Freddie Mercury, or LBCs on the other side. PAX were instructed to move between stations any way other than running or walking. Bear crawls, high knees, Bernie Sanders, etc. were used to mix it up.

After 30 minutes of fun we moved on to Wham-O lunges and then returned for a second set of Super 21s. This time we ran between stations.

MARY:
We ca$hed out with ATMs and 20 box cutters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Never forget that you are a leader, especially of your own actions. Don’t give in to comfort and complacency.
MOLESKIN:
We missed Mayberry today, but we got a bonus Farva sighting so that was cool.
ANNOUNCEMENTS:

Tribute to Mike Monsoor

October 4, 2019 Butters

THE SCENE: rediculous, I mean come on it’s October and like 89 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 tempo merkins

10 tempo squats

Warm enough!
THA-THANG:
3 rds:
800 meter run
20 burpees
50 meter bear crawl
50 meter walking lunges
20 smerf Jack’s
40 BBS

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I encouraged the pax to share with their children the stories of our nation’s heros, and the sacrifices all our men and women in uniform make. Mike Monsoore was a Navy Seal who jumped on a grenade to save his fellow soldiers in Ramadi on Sept 29th 2006. He died 30 minutes later and was awarded the Congressional medal of Honor for his actions. He has since had a Zumwalt class missile cruiser named after him.
MOLESKIN:
Thanks fellas for attending the first official TS PM workout!
ANNOUNCEMENTS:

PM Asylum – 56 is not too Bad

September 26, 2019 Sparkler

THE SCENE:

about 86, mostly sunny, a bit warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15 IC

Cherry Pickers 15 IC

Windmills 15 IC

Candy Corns 30 IC

Merkins 5 IC

THA-THANG:

Mosey to Stairs by Bat House

7’s – BBS at bottom of 2nd stairs down hill and Squats at top of hill

Mosy back to AO to Partner up into 2’s and pick up a pair of brick per team

Mosey down road to stop sign in the shade.

Dora’s:

100 Reps per team – Press with each brick, while partner Burnies up to cone – 5 Bobby Hurleys (each arm)

100 Reps per team – Curls with each brick, partner side run crossing legs to cone – 5 Iron Mikes (each Leg)

50 Reps per team – wing lifts with each brick, partner runs to cone, 5 squats

Mosey down hill to Highway 66

Every 5th light post -6 Squats and 6 Iron Mikes until we get to road

Two Rounds of 1 minute planks in Shade

Mosey to base of Everest – Pickets charge up hill to top right by small wall by road

Partner up – 7, then 6, then 5, then 4 etc of dips while partner does LBCs

MARY:
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Word of the day is get out of your comfort zone. It’s easy and comfortable to follow the same routine day in and day out- same circle of friends, same activities. But that is not how we grow. We need reach out – grow your circle of friends, add some diversity. Reach out to a different age group and strike up a conversation. Take a chance and you will be enriched. This will enhance our ability as F3 leaders and to live as God wants us.

Joshua 1:9 ESV

Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”

Proverbs 3:5-6 ESV

Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

MOLESKIN:
Pray for Mr Jinxy who is dealing with a heart issue and Dieter Marstadt family- Dieter recently died of a brain tumor
ANNOUNCEMENTS:

Heroin, flamingos, and Butters’ view on music

September 25, 2019 Bartman

THE SCENE: 60 perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Stretch

THA-THANG:
Rounds of 30, 25, 20, 15, 10, 5 of the following Follow each round with either 100 jump rope or sled pull

curls
oh press
sandbag squat
kettlebell swing
flamingo

MARY:
None

COUNT-OFF & NAME-O-RAMA
Frosty, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:
Talked about conflict, confidence and shame.

MOLESKIN:
Great mumble chatter this morning. Who knew Butters had so much insight into 90’s music??

ANNOUNCEMENTS: