Hamm – Page 12 – F3 Knoxville

School’s Out…where is the snow?!?!

February 9, 2019 Belding

THE SCENE: Upper 30’s; Dark and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lots of Shoulder Movements – Baby Arm Circles, Cherry Pickers, Moroccan Night Clubs; Side Straddle Hops

THA-THANG:
We played a little Joker’s Wild under the cover to stay dry

Hearts – Burpee’s
Diamonds – Merkins
Spades – Shoulder Taps
Clubs – Reverse Lunges
Aces – Run a lap
Jokers – Dealers Choice

We flipped a card, did the exercise of the suit and the # of reps based on the number of the card. All face cards = 10 reps.
MARY:
We ran out of time and missed the Mary.
COUNT-OFF & NAME-O-RAMA
6 HIMs beat the snow that never came to Powell
CIRCLE OF TRUST/BOM:
I honestly don’t recall….
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Clash of the Titans…

February 9, 2019 Belding

THE SCENE: Dark and Cold, but not too cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We recounted the 1981 classic movie, Clash of the Titans. Perseus was charged with saving his beloved Andromeda from the Kraken. First he had to trick the Gorgon sisters by stealing their eye, using his shield as a mirror to see Medusa and cutting off her head. He used the snake filled head of Medusa to turn the Kraken to stone.

So…we started on our journey on the Powell Greenway with a Route 66. On the way we encountered our own Gorgon adventure in the form of 9 cards of a Memory Work Out game consisting of Squats, Hand Release Merkins, LBCs, Mtn Climbers, and Burpees. After we conquered this, we continued on the Route 66.

Our next challenge was thrust upon us when we found a dry erase board and a half deck of cards. Hearts were burpees, Clubs were Shoulder Taps, Diamonds were Merkins, and Spades were Reverse Lunges. We filled cards and did the # of reps that were found on the card.

After we passed this challenge, we moseyed back to the AO as time ran out on us….the Kraken will have to be defeated another day….

MARY:
We did have a few moments to complete a Ring of Fire with pushups starting with 5 and counting down.

COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
We discussed Servant Leadership and finding ways to help those we lead.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sparking Joy

February 9, 2019 Hamm

THE SCENE: Bitterly Cold like 28 degrees with wind
F3 WELCOME & DISCLAIMER

completed

WARM-O-RAMA:
LBAC’s, tempo Merkins, tempo squats, plank rotations, dirty dawgs, ssh’s, calf raisers

THA-THANG:

We had poker chips in a bag and performed the number of exercises that corresponds with the poker chip (10, 15, or 25). We went through each exercise then took a lap just to keep warm. When the lap was over each of us voted off an exercise that didn’t “spark joy” anymore. But we thanked the exercise for serving us by doing 25 of them before dismissing it.

American Hammers
8 ct body builders
Box cutters
Crab Jacks
Nolan Ryan’s
Merkins
Bear Crawls
Lunges

COUNT-OFF & NAME-O-RAMA
Hamm, Switchgrass, Belding, Tractor, & Mr. Wedgie
CIRCLE OF TRUST/BOM:
Stay Warm. We prayed for our brothers going to CSAUP today.

We voted off in order:

8 Ct Body Builders

Bear Crawls

Lunges

Box Cutters

Merkins (strategic vote)

Army PT Test

January 25, 2019 Herbie

THE SCENE: Frozen Beard type of morning, 19^o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 30x IC
LBAC 10x IC Forwards and Backwards
Imperial Walkers 20x IC
Cherry Pickers 10x IC
Little of This/Little of That

THA-THANG:
Mosey to the track and partner up.
Army PT Test. P1 does exercise, P2 counts. Flipflop

2 min of Pushups
2 min of Situps
Timed 2 mile run

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Run the race. Challenge yourself. Get after it.
MOLESKIN:

ANNOUNCEMENTS:

Factory floor Conveyer

January 25, 2019 Herbie

THE SCENE: Cold 37^o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x30 IC
LBAC x10 IC Forwards & Backwards
Tempo Squat x15 IC
Tempo Merkin x10 IC
Cherry Pickers x10 IC
Little of This, Little of That

THA-THANG:
Mosey to the long lot and grab our CMUs. Conveyer with 5 stations. Lunge between stations 1-5. Station 5 is the push station. Run from Station 5 to 1. 2 rounds R1/R2

Curls/Swings
Overhead Press/Hammers
Tricep Extensions/Bench Press
Goblet Squats/Elf on a Shelf
5x 8 Count Man Makers

MARY:

Flutter kicks
Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man in the Arena – Teddy Roosevelt. http://www.theodore-roosevelt.com/trsorbonnespeech.html

MOLESKIN:

ANNOUNCEMENTS: