Frosty – Page 36 – F3 Knoxville

Rain = Pavalon work!

September 25, 2018 Bartman

THE SCENE: 70 and raining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Stretch for a minute, then mosey to the Pavalon

THA-THANG:
Descending ladder. Work your way down, then run to the gate at the top of the hill. Rinse/Repeat eliminating the lowest number each round until your last round is just 10 Pull ups.

10 Pull ups
9 Decline Merkins
8 Roll up V up
7 Box jumps (step ups for those of us with sore feet)
6 Burpees
5 Thrust Merkins
4 Dips
3 Knee ups
2 Ultimate Merkins
1 Double Burpee

MARY:
No Mary – no time

COUNT-OFF & NAME-O-RAMA
8 men: Frosty, Mayberry, Butters, BlueCross, Unibrau, Wagon Wheel, Sparky, Bartman

CIRCLE OF TRUST/BOM:
Ephesians 5:25-33. Husbands love your wives like Christ loved His church.

MOLESKIN:

ANNOUNCEMENTS:

F3 Olympics: weekend of 11/3; Tough Mudder: 10/20 in Atlanta; GoRuck/Dirty Bird this coming weekend

Run

September 24, 2018 Frosty

THE SCENE: 68
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Cardio Q . Ran 3 laps around the park

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck Ruck

September 21, 2018 Frosty

THE SCENE: 70, humid . Is it really the end of sepSeptem?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
15 minutes of the following exercises. Complete the circuit, rinse and repeat for 15 minutes

Ruck merkins x 20
Ruck curls x 20
Ruck oh press x 20
Flutter kicks with ruck press x 20 on a 4 count

2 laps with rucks, 60# bag and 80# bag
MARY:
Merkin cashout

Ruck merkins to failure, then merkins with no ruck to failure then merkins on your knees to failure.

2 minutes amrap BBS
COUNT-OFF & NAME-O-RAMA

Three headed monster

September 17, 2018 Cosmo

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

Aiken legs –> Bernie Sanders –> 50 yd sprint (x2)… Legs blasted, check
Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
1. 360 degrees of bear crawl –> 10 merkins.
2. 180 degrees of boo boo bear crawl –> 10 werkins.
3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
- partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

Bridge to Nowhere

September 6, 2018 Frosty

THE SCENE: Very sauna like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead Claps x 20 IC

Partner Up and Mosey to the Outhouse

A – 20 Derkins, B – 20 Step ups Complete your set then alternate with your battle buddy. Do a total of 50 reps of each exercise

THA-THANG:
Mosey to bottom of Matterhorn with your battle buddy

Bridge to Nowhere

Partner A does the exercises at the bottom of the Matterhorn while Partner B is bear crawling up and down the Matterhorn if he’s as fast as Booger. Once Partner A has completed the set of exercises, including running to the top of the Matterhorn, he switches with Partner B and continues the bear crawl. Partner B runs to the bottom of the Matterhorn and does his set of exercises. Continue until 100 reps of each exercise has been completed. Should be 5 trips up the Matterhorn per partner.

10 Merkins
10 BBS
10 Squats
Run to top of Matterhorn

Mosey to AO stopping twice for 10 merkins, 10 BBS, 10 Squats

MARY:
20 LBC’s led by Tonka

Marge/ Homer by Toto

World’s Greatest Merkin by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We aren’t just trying to raise our children to have successful careers and be good adults. It is much more important than that. We are responsible for raising them to have a successful eternity.
MOLESKIN:

ANNOUNCEMENTS: