F3 Knoxville

Tag: Griswold

Party Time!

THE SCENE – Ice Cold 28 Degrees and Clear
F3 Welcome and Disclaimer

WARM-O-RAMA
High Knees
Butt Kickers
SSH IC x 25x
BA CIR FWD/BACK IC x 5x
Burpees x 11 x 3x

THE THANG
Mosey to the track
– Run .33 Mi (1 lap)
Merkins x 33
– Lap
Lo Plank Jacks (4 ct) x 33
– Lap
Mountain Climber (4 ct) x 33
– Lap
In-N-Outs x 33
– Lap
Bobby Hurley
– Lap
(Victory Lap if finish early)

BBS & Al Gore til we catch the 6

Mosey back to the AO
Suicide Run x 4
Caterpillar Merkin x 5
LBC (4 ct.) x 33

COUNT-OFF
NAME-O-RAMA

BOM
Today is my 33rd Birthday and I’m honored to share it with you men. When I turned 30 I was determined to make the next 10 years the best years of my life. I refused to believe that my best years were behind me. I was so mad that I was 30 I had planned on beginning an F30 campaign. I would gather my friends who were all about the same age, we would get “F30” T-Shirts made with nicknames and would sign up for all kinds of Mud Runs and make sure our best years were to come. God has a funny way about things… Instead of F30, he gave me F3 with a circle around it and instead of a cool name nickname like Maverick, I was dubbed La-Z-Boy. I’m thankful to be a part of this PAX and humbled by you all every time I come out!

MOLESKIN:
Mumblechatter ended quickly with our Warm-O-Rama Burpees this morning. But picked back up when I mentioned how distraught I was at 30, some snickers and comments like “Wait til you turn 40 or 50!”. It’s great to be out with HIMs who can offer such great perspective on life.

See M U? Yes, I See M U, Do you?

The Scene: 54 degrees cloudy
F3 Welcome and Disclaimer

Warm up:
SSHs
20 Baby arm circles
20 Rocketts
10 mericans
5 burpees

The Thang:
Mosey to CMU pile.
Mosey to parking lot by rink
Divide into groups of 4
Put CMUs in even stacks on one end of lot. Pax on the other. (50 yards apart)
One team member runs to CMUs and brings them to team however many trips that takes.
Remaining members do:
200 push-ups, 400 squats, 50 burpees
Repeat with all members running to CMU s till 6 catches up on first round.

Then…
20 curls-sprint to other end and back
20 overhead presses-sprint & back
10 tricep raises-sprint & back
X2

Indian run around lot while carrying CMU (overhead for advanced) Two groups opposite directions.x2

Mosey to Return CMUs

Mosey to track, two groups run opposite direction doing burpees at each corner 2,4,6,8
10 burpees at end together

Mosey to AO
Calf raises till 6 catches
Bear crawl from fence to cones (30yds) and back and sprint to cones and back.
Repeat 2x

Mary:
20x Imperial walkers
20x Rocketts
30x LBCs

BOM:
Kids attitude towards death and heaven. Example of my daughter Molly. We told her about her grandmother dying and that she is in a much better place with God in heaven now and she simply replied: “that’s great! Can I have a waffle now.”
She got it, she simply knew that her grandmother was in a better place, that she is with our father in paradise. A comforting fact that we can bank on as believers.
It can also motivate us to reach out to the lost and help lead them to eternal peace and fellowship with other believers in paradise.

Frosty’s Abominable Beatdown

F3 Intro and Disclaimer
Scene: 40, no rain

Warm-O-Rama:
SSH X 25 IC

The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back

Mosey to the Pavilion
11’s
pullups
burpees at top of hill

Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry

COT

Word:
We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.

The Matterhorn Strikes Again

THE SCENE: 32 degrees and chilly

F3 Intro and Disclaimer 

WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to the Matterhorn

THE THANG:
11’s
Bottom- Burpees
Top- Squats

Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total

Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15

After 5 minutes, switch to the following:

Merkins x 5
Reverse Lunges x10
Squats x15

After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:

Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10

Rinse repeat x 1 increasing the set to 20 reps

Mosey to the AO

MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10