F3 Knoxville

Tag: Gmail

Doe Si Doe

AO: brickyard
Q: Appleseed
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gordie, Gmail, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 6
WARMUP:
SSH
Little bit of this and that
Toy Soldiers
Tempo Squats
Cherry picker

THE THANG:

Mosey to wall
1 min Wall sits x2
10x wall climbs

Mosey to Candyland park
Partner up
1. Squats
2. Merkins
3. BBS
4. Mountain climbers
5. Dips
6. SSH
7. High knees
While partner runs candyland loop

Mosey to planters

11s with plank jacks and step ups
7s. With inclined merkins and LBS

MARY:

Flutter kicks
Captain Thor’s
Australian snow angels

ANNOUNCEMENTS: none

COT: Jesus being born was like the invasion of Normandy on Dday. Kingdom of God invaded the kingdom of heaven.

Relay Bombs

AO: thequacken
Q: Herbie
PAX: FixerUpper, Z-Pack, Gmail
FNGs: None
COUNT: 4
WARMUP:
20x SSH
15x LBAC forward and reverse
15x Overhead Claps
Little of This Little of That
10x Tempo Squats

THE THANG:
Mosey to the bottom of Panda Express

Lunge to Gresham

Relay BOMBS: One PAX runs to the stop sign, does 3x Man Makers
All other PAX do exercises until all have run to stop sign, then move to next exercise
Burpees, Overhead Claps, Merkins, BBS, Squats

Lt. Dan’s to Cone (1 Burpee – 4 Lunges, 2 Burpees – 4 lunges, etc)

Mosey back to the AO

Bear crawl across parking lot, Duck walk back across

MARY:
20x Flutter Kicks
10x Australian Snow Angels
15x LBC
15x Bruce Lees
Dealers Choice:
Fixer upper – 10x Pretzels (Both knees)
Z-Pack – Hello Dollies

ANNOUNCEMENTS:
COT: Dictator Game – In the classic dictator game, a “dictator” has complete autocratic control over how to divide some amount of money between herself and a “receiver.”
Intermediation Game – inserts an intermediary between the dictator and the recipient.

It can be tempting to delegate the distasteful details to those lower in the hierarchy, but wise leaders will anticipate potentially unethical consequences of goal pursuit.

Moore, Don A.; Bazerman, Max H.. Decision Leadership: Empowering Others to Make Better Choices (p. 175). Yale University Press. Kindle Edition.

Be careful when you pass blame or those tasks that you don’t want to do. As leaders we need to step up and choose to do the hard things and not pass the blame onto others.

Ring of Fire

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Herbie, Lizzy, Gmail
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Cherry Pickers IC
Michael Phelps
Flamingo – Quad Stretch
Tricep and Shoulder Stretch
Tempo Merkins IC
Tempo Squats IC
THE THANG:
4 Stations around the park track. 2 Exercises at each station. 3 minutes at each station.

Station 1 – 10 Burpees, 10 Step Ups each leg. Repeat these two sets for the 3 minutes.

Station 2 – 10 pull-ups, 10 Bruce Lee. Repeat sets, 3 min.

Station 3 – 10 Merkins, 10 Lunges each leg. Repeat sets, 3 min.

Station 4 – 15 Decline Merkins, 15 flutter kicks on 4 count. Repeat sets, 3 min.

We got 2 laps of these 4 stations done before time ran out.

We also did a quick squat ring of fire – 3 reps

MARY:
not today

ANNOUNCEMENTS:
Gobbler work out led by Fixer on Friday. Check the channel for details.

COT:
Thankful for God’s provision and providence in our lives. I recounted the story of Squanto and the Pilgrims. If you don’t know about this Native American’s story, look him up. It’s amazing.
We lifted up prayers and then had a coffeeteria. Happy Thanksgiving!

Making friends

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: A-Rod (Nate Peterson), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Natty, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
Windmills, MARS, MT merkins, overheads, seal

THE THANG:
Partner off-
#1 bear crawl to hydrant the. Run it out and back
#2 burpees till 1 returns
3 rounds burpees, merkins, squats

Brickyard bear crawl magic number 7

2 WWII big boys
1 hand release merkin
(That’s how you make friends)

We used the parking stalls as our field markers,
1 Lonely little merkin on each parking stall line down and back

BOMBS, but I wanted friends in the rain
Burpees
Laying down in the rain Over head press
Merkins
BBS
SSH

MARY:
Abs of steel
Fake Superman (didn’t really do any, just got everyone on their belly’s again in the wet)

ANNOUNCEMENTS:

COT:
Many people take these 2 months and begin to give thanks. A lot of people take 2 weeks between thanksgiving and Christmas and give thanks. Most people just give thanks on the days. We all need to give thanks everyday for what god have provided for us. We need to fit into his processes, not the other way around.

Skatepark Beatdown

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Gmail, FixerUpper, Postman (Scott Colby), Trip, John Deere, Big Sky, Boots
FNGs: 1 Boots
COUNT: 9
My 2.0 Trip turned 12 last week. We celebrated his birthday, and he helped out with cadence counts and exercise demonstration.

WARMUP: Greeting and Disclaimer, then…
SSH, IC
Abe Vigodas
Flamingos- Quad Stretch
Baby Arm Circles, IC
Michael Phelps
Tempo Merkins, IC
Squats, IC
Mosey from AO to Skatepark

THE THANG:
AMRAP – 6 exercise stations and a bear crawl.
Station 1 – At low rail do 2 manmakers, jump over rail, do 2 manmakers. Repeat for 12 total manmakers.
Station 2 – at tall sloped wall- climb over wall, at bottom do a merkin, climb back over wall do a merkin. Repeat for 12 total merkins.
Station 3 – there is a low curved wall. Do box jumps down the length of the wall.
Station 4 – Do 24 LBCs
Station 5 – At hand rail with steps to calf raises – 12 reps each leg
Station 6 – 12 Decline Merkins
Mosey back to other side of skatepark, then bear crawl the length of the skatepark.
Mosey back to Station 1 and repeat the circuit.
At 0605 we jogged back to the AO
MARY:
Hello Dolly IC
Freddie Mercury IC
Bruce Lee IC
Low Plank 1 min.
Flutter Kicks IC
Thor Hammer IC
ANNOUNCEMENTS:
none
COT:
Trip shared inspiration from his study of George Washington – sacrificial leadership, bravery.

Prayer Time – lifted up requests