Hamm – Page 6 – F3 Knoxville

Naturday 5K

March 8, 2020 Natty

THE SCENE: Clear and cool 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 10 Cherry Pickers, 20 Seal Claps, 20 OH Claps, 20 Nolan Ryans, 10 tempo squats
THA-THANG:Partner up so no man left behind (do not leave each other)

Every quarter mile you stop and look at the card provided to you to tell you what to do.

0.25 miles– 25 MKNS
0.50 mi. — 50 Bonnie Blairs
0.75 mi. — 75 Apollo Ohnos
1.00 mi– 100 calf raises
1.25 mi– 125 plank jacks
1.50 mi– 150 SSH’s
1.75 mi– 175 Freddy Mercuries
2.00 mi- 200 Nolan Ryans
2.25 mi 225 Imperial Walkers
2.50 mi– 250 Squats
2.75 mi– 275 Mtn Climbers
3.00 mi– 300 OH Claps

MARY:
No time for the Mary
COUNT-OFF & NAME-O-RAMA
Natty, Chaucer, Herbie, Manilow, A-Rod, Fast n Easy, Hamm, Simmons, Belding
CIRCLE OF TRUST/BOM:
You be You- The act of doing what one believes is the right decision, being oneself. Spend more time being what yand who you want to be than working about what others try to make you. This doesn’t mean relax, but work hard to form the best “You” so HE is proud.
MOLESKIN:
The Men worked hard today so they all were rewarded with a Natty Daddy and then surprised with free coffee from Switchgrass, thanks Switchy!
ANNOUNCEMENTS:
Prayers for the Cookeville area victims of the tornado, prayers for Lifetouch and his healing, prayers for Manilow and his MRI results and also for Fast N Easy’s wife’s co-worker who just had a double mastectomy.

Conformer or Transformer

February 18, 2020 Simmons

THE SCENE: 52 with light drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, OHC, Little of this and that, Toy Soldiers, Bone the Fish
THA-THANG:
We did 1/4#er with burpees

Mosey to FB field. Started with 10 burpees then ran to the 25. Do 25 Merkins. Backpedal to goal line and do 10 burpees. Run to 50 and do 50 squats. Backpedal to goal line and do 10 burpees. Run 75 yards and do 150 Mtn Climbers. Backpedal to goal line and do 10 burpees. Run to far goal line and do 100 SSH. Backpedal to other goal line and do 10 burpees. We did Cpt Thors while waiting on the 6. We then did Burpee Dans the length of the field. Lunge 10 yards, do 1 burpee, lunge 10 yards do 2 burpees, lunge 10 yards do 3 burpees……..and so on. Then we had to get back to the start so we went back but bear crawl instead of lunge. We did SSH waiting on the 6. We had a few minutes left so we did 25, 30, 35, 40, 45, and 50 yard wind sprints. Mosey back to AO.

MARY:
Ran out of time

COUNT-OFF & NAME-O-RAMA
arod, fast and easy, simmons, oscar, herbie, mr wedgie, hamm, boogaloo, natty, tractor, biohazard, tuba

CIRCLE OF TRUST/BOM:
Romans 12:2. You can decide to not stand out in any way, or you can be a light for Jesus. Our definition of Good differs from Gods. We don’t see the whole picture or the end game, but HE does. His will for us is good, even though it might be difficult at times. One day, we’ll understand, but until then trust the LORD! Either you will be conformed to the world, or you will transform the world. Which will you be? A conformer, or a Transformer?
MOLESKIN:

ANNOUNCEMENTS:

SOGGY DOLLY DAY

January 14, 2020 Natty

THE SCENE: Raining Cats & Dogs and maybe turds to but they washed away
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Cherry Pickers x 10, Seal Claps x 20, OH Claps x 20, Baby Arm Circles x 20 (B), Imperial Walkers x 20
THA-THANG:
Run in Rain to Rock Pile
20 Squats then grab coupon
Bernie w/ coupon up hill (squats til they all arrive)
Run w/ coupon to Bleachers (wagon wheel squat press in b/w)
ALARMS (25 reps all except RUN)
Set 1: Shoulder Press–>Lunge–>LBC–>Merkins–>Run lap in pouring rain around track
Set 2: Shoulder Taps–>Squat Jumps–>Peter Parkers–>Makhtar n’Diayes (dang these sucked)
Set 3: Burpees–>Jump Squats–>Mtn Climbers–>Rockette Hillbillies–>Patty Cake Merkins
Run in pouring rain w/ coupon to rock pile
Run back to AO

MARY:
Flutter Kicks x 20, Hello Dollies x 20, Bruce Lee’s x 10, Box Cutters x 20, Freddy Mercuries x20, Never Cross Dollies x 10, ring of fire
COUNT-OFF & NAME-O-RAMA
8 HIMS
CIRCLE OF TRUST: Talked about staying + in a world of negativity, surround yourself around those that raise the bar, not lower it. As Dolly Parton said, If you want the rainbow, you gotta deal with a little rain, which we did today in spades
MOLESKIN:
prayers for Biohazard’s co-worker Vera, Fast-n-Easy’s family loss and his wife’s family health concerns, Lifetouch needs prayers for his upcoming nuptuals
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tractor Clause’s Christmas Eve Elf Training

January 2, 2020 Tractor

THE SCENE: Warm (40) for December and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 LBAC IC front and back

15 Windmills IC

20 Imperial Walkers IC

5 Man-makes IC

21s, count out to 5 and then silent to 21. Everyone did it perfect and avoided the penalty and do over.

THA-THANG:
This was a CMU workout to get Santa and his elves ready to deliver heavy packages.

50 OH Press, then Overhead CMU Carry (OHCC) to other end of parking lot
50 CMU Curls, then OHCC back
50 CMU block squats, OHCC to other end of parking lot
50 CMU BBS, OHCC back
50 CMU Ground to Overhead, OHCC to other end of parking lot
50 CMU Squat Thrusts, OHCC back
50 CMU block swings, OHCC to other end of parking lot
50 CMU Swith Arm merkins, OHCC back

Mosey to the planters:

11s on the planter boxes of Step-ups and Little Baby Crunches

Mosey over to AO and circle up for Mary.

MARY:
Time for some Jose Felicianos. While “Feliz Navidad” is playing, circle up in plank position. When Mr. F sings “Feliz Navidad”, do a merkin. When he sings “I wanna wish you a Merry Christmas”, do a plank jack. Merkin count: 21. Plank jack count: 18. Plank duration: 3:06.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Despite all the hustle and bustle, always remember that it’s really all about Jesus during the Christmas season.
MOLESKIN:

ANNOUNCEMENTS:

New Year Celebration with Coupons

January 2, 2020 Herbie

THE SCENE: Mostly Cloudy, 38°F, Feels like 37°F, Humidity 70%, Wind 3mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 25x IC
LBAC Forward & Reverse 10x IC
Merkins 10x OYO
Burpees 10x OYO
Little of this, Little of that, Some of these, and Some of those

THA-THANG:

Mosey to the coupon pile. Pick a coupon that you can work with.
Mosey to the splash pad.

Decreasing Rounds – Start with 30x then 25x/20x/15x/10x/5x
Exercises:
- Overhead Press
- Tricep Extensions
- Front raises
- Curl
- Squats
- Rows
- BBS
- Press
When finished with a round Mosey around the splash pad, then start the next round.
Mosey to the coupon pile to return coupons, Mosey to the AO.

MARY:

Flutter Kicks 25x IC
Captian Thor 5x IC
Hello Dolly’s 10x IC
Bruce Lee’s 10x IC
Box Cutters 10x IC
Circle of Fire (legs)

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Biohazard, Hamm, Belding, FNG – Boogaloo
CIRCLE OF TRUST/BOM:
It’s a new year. Time many make resolutions. Make concrete goals. Ones that are achievable but will take effort. A goal achieved through effort and hard work is better than one you just coast through. Set your goal, share your goal, have others hold you accountable, and then crush your goal.
MOLESKIN:

ANNOUNCEMENTS: