Frosty – Page 71 – F3 Knoxville

F3 Dads and 2.0 Super Bowl Shuffle

February 6, 2017 F3 Knox

2.0 kids workout The Super Bowl Shuffle

The Scene: McFee Park perfect weather

Warm up:
SSH x 10
30 seconds of billy white shoes Johnson
Mericans 1/2 your age or more
Baby arm circles

The THANG

Split into two teams
Start course-zig zag w/brick “football”.
1) Burpees 1/2 your age
3 laps around turtle
2)Go to shade area-Hopscotch course
Zig zag again
At orange pole
3) 1/2 age mericans, squats, sit ups
Three laps around green pole then back to start where you squat or plank till 6 catches

Mosey to sign at top of hill w/brick
“Falcon” run down the hill and “Patriot charge” back up. Repeat.

Mosey to steps
Bear crawl steps in to top. Falcon run down hill and Patriot charge up. Repeat.

Falcon run to the soccer field
Team vs. team
One team has to get from one side of field to the other without being tagged. Switch.

5 players on each team does their best TD dance one at a time.

Patriot charge to AO
Supermans 10 seconds rest/repeat
One push up
Imperial walkers
One push up

BOM&K (Ball of Man & Kids)
Forgive others
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
‭‭Colossians‬ ‭3:13‬

Think of a book full of everything you have done in your life. The good pages, the bad pages and the ugly pages. Now think of what Jesus does for us as believers. He tears each one of those bad and ugly pages and burns them up never to be seen again. He forgets our sin, our shortcomings our selfishness.

How can we receive this gift and not do the same for others?

If someone has done something to you that you are still mad about, forgive them and move forward.

Groundhog Day at The Dog Pound

February 3, 2017 Junk

The Scene: 50 and cloudy

F3 Welcome and Disclaimer

THE THANG

COP –

Introduce the Merdipkin

(Also known as Mr Dipkin, or Dipkin for short)

Partner A in plank, Partner B places his feet on A’s back of his hands behind himself on the ground in dip position perpendicular to A. A does a Merkin, then B does a dip. Repeat, alternating in a seesaw pattern until the reps are complete.

Mosey to the trail of tears

Partner up

SSH x20 IC

Cherry Pickers x5

Dipkins 20 each way

Run a lap

Repeat the exercises, run a lap, repeat, repeat, repeat

Circle up

50x LBC IC

30x Tempo squats IC

50x LBC IC

20x reverse crunches

30x Tempo squats IC

50x LBC IC

10x more Dipkins each

Mosey back y’all

Circle of abs – 5 min

BOM/WORD:

We joked around some today and had fun with the idea of the movie “Groundhog Day – the day that keeps repeating it self. In real life, we often can fall into the same type of issue. We will do the same things with the same people and it becomes monotonous. It can leave us with the sensation of wanting more. It’s not wrong to want more, it’s not wrong to want to be successful and it’s not wrong to want new experiences. However, we can be left frustrated and that frustration from creep interactions with her coworkers, spouses and families. As I consider this I was reminded of a scripture I recently read through with my children.

“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.”

‭‭James‬ ‭4:1-3‬ ‭ESV‬‬

When we don’t get what we want we get frustrated. It doesn’t take a lot of introspection to be able to see that in our own lives. When we strive for things we want because we think it will make us happy, or fulfilled we miss the target and the frustration does not lift. Instead we should focus on those around us. We ought to ask the question, “Lord, is this something I should desire? Is it something you intend for me to have?”

When we ask for things, not to spend on our own quest for personal enjoyment, but rather to pour into others, the frustration is replaced by joy and contentment when the gift is bestowed. I encourage you to ask the question (above) before you ask for the gift.

Moleskin

I hate running. Running sucks. But, I got talked into this #CSAUP Tennessee Ragnar Relay and have to train…so today we ran more than my usual workouts. The men fussed a little. My legs tried to quit on me. But we pushed through the repetitive workout together. Good job men.

Rock The Pav-a-Lon

January 31, 2017 Bartman

The scene: 40 and clear

F3 Welcome and Disclaimer

Warm-o-Rama:
Arm Circles forward IC x 10
Arm Circles backward IC x 10
Cherry Pickers IC x 10
OYO Stretches (30 seconds)

Tha Thang:
Mosey to Matterhorn

Sprint up Matterhorn to 2nd light pole
Mosey back down to first light pole, sprint all the way to the top
Al Gore waiting on 6

Mosey to Pav-a-lon
Split into 3 groups, music starts
Groups alternate running to gate at top of hill
PAX not running do the following exercise for the duration of the song

Pull Ups
Decline Merkin
Tempo Squat
Dips
Heel Ups
Diamond Merkins
Reverse Grip Pull Ups
Step Ups

Mosey back to AO

MARY:
No Mary today…ran out of time.

A visit with Fat Amy

January 26, 2017 Ratchet

**The name “Fat Amy” is used in a fictitious manner. Any resemblance to actual persons, living or dead, or actual events is purely coincidental.

The Scene: 53 degrees and calm

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x 15 IC
Russian Rockette x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BurpeeCircle x PAX count

The THANG
Fat Amy:
50 Squats
– 10 Burpees
40 BBS
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Bear Crawl to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
40 BBS
– 10 Burpees
50 Squats

Dora’cides (Partner Up!)
Suicides – Incremental Burpees for each cone (1,2 & 3)
150 Merkins (Audible as we were running out of time!)
200 Jumping Squats (touch ground)
300 BBS

MARY
Flutter Kick
Marge / Homers
Shoulder Blasters

WORD
Intensity is important, but for short duration. Forget the hour long meetings, hour long back-breaker workouts – strive for 10-20 minutes of high intensity every hour and make those moments count. Do this in your “service” – to God, country, family, friends, and service for those who you don’t know, and yourself.

Resolution Restart

January 25, 2017 Doubtfire

The Scene: 45 and no rain (some stench?!)

F3 Welcome and Disclaimer (…at the Boat as we had to move the COP because Tank brought a skunk for show and tell)

WARM-O-RAMA
11 IC Cherry Pickers
30 IC Side Straddle Hops
15 OYO Merkins

THE THANG
Mosey to Sign
– 15 OYO Merkins
Mosey to top of Matterhorn
– 15 OYO Squats
Mosey to Pavilon for a “Christmas party”

Round 1: 5 pullups, 20 stair steppers, then run back up to the top and touch the gate and return back. (Rinse and repeat for 7 minutes)
Round 2: 5 decline push-ups, 10 squats, then run back up to the top and touch the gate and return back. (Rinse and repeat for 7 minutes)
Round 3: 5 hanging knee raises, 10 dips, then run up to the top and touch gate and return back (Rinse and repeat for 7 minutes)

Mosey back up to the top of Matterhorn

15 OYO Squats
– Mosey to Sign
10 Merkins
– Mosey to Boat
10 OYO Merkins
– Mosey to AO

MARY:
14 IC Flutter Kicks
Dealers Choice:
– IC Marge/Homers 1minute
– 20 IC American Hammers
– OYO Death by Burpees 3 Minutes

BOM: “Resolution Restart”- learning how to restart after failing. LIFE- Learn, Integrate, Fail, Evaluate (Rinse and repeat)!

Moleskin: So I show up with some of the PAX already there a few minutes early as you might expect. I notice the skunk smell. I say something. I think Bartman points out to me that Tank parked his car far…and I mean FAR away from his normal parking spot. “Tank hit a skunk on the way in this morning”.

Not only did Tank hit a skunk, but the STENCH really stuck with the car. He must have squeezed that thing with a tire at just the right angle…it was enough to make you gag, repeatedly. Tank’s nickname for the workout was “STANK”. I’m wondering how many car-washes he’ll need to make it “go away”… How is he going to roll up in a suit for work, with a car that smells like Skunk?

Ok, enough of that – Doubtfire’s VQ was excellent! Good planning, great variety and he kept the PAX engaged and even added a little creativity! (Nice extra effort with the Christmas lights!) TCLAPS!