F3 Knoxville

Tag: Handbell

Island Hopping

The Scene – 40 and clear

F3 Welcome and Disclaimer

Warm-O-Rama
COP
SSH x 15 (IC)
LBAC Forward and Back x 15 (IC)
Cherry Pickers X 10 (IC)
Imperial Walkers x 15 (IC)

Tha Thang
Line up at fence for calf rasies.
Round 1 – 20 calf raises
Trip to outhouse
Round 2 – 20 calf raises with toes out, heels in
Trip to outhouse
Round 3 – 20 calf raises with heels out, toes in
Trip to outhouse

Pee rocks, tried a plank row with a pee rock but it didn’t seem to do anything good so we stopped it abruptly…

Battle Buddy and get 1 larger rock
One runs to the boat and back while the other does the following exercises with the pee rock. Switch after each trip to the boat
Tricep extensions – AMRAP
Curls – AMRAP
Overhead Press – AMRAP

Indian run to the base of the Matterhorn

4 corners of the loop, 20 merkins at 2 corners, 20 BBS at other 2 corners

Mosey to AO

Mary
Hello Dolly (Boulder)
LBC (Junk)
Planks with a TV Remote (Tank)

Count off and Name–O–Rama

BOM
Changes occur every day. We can either pitch a fit about them or adjust to them.

Moleskin
The new thing I warned about this morning was that Swirly was going to Q for me as his make up VQ. He had an accident last night and couldn’t make it. I believe it was a blessing in disguise because he shared his plans with me and it will be tough if he ever gets to do it!

Fear the Burpees?

The Scene:  53 Degrees.  Foggy.  Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”

COP

  • Burpees X 10 (OYO)
  • Side Straddle Hop X 15 (IC)
  • Merkins x 10 (OYO)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Burpees x 10 (OYO)
  • Windmills x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Outhouse Wall

  • Dips x 20 (IC)

Mosey to the Starting Line of the Race Track, Partner up on the way.

  • Burpees x 10, Carolina DryDocks (CDD’s) x 10
  • Burpees x 5, CDD’s x 5

Run a lap with your partner; fast runners alternate Squats x 10, SSH x 10 until PAX is back together.

Rinse and Repeat for two more laps. Finish with another round of Burpees and CDD’s.

Mosey back to AO Parking Lot.

Burpees x 10 (OYO)

Abs:

  • 1 minute of scissor kicks
  • BBS x 20
  • American Hammers x 20 (IC)

…and done. 100 Burpees Total!!

 COT

Name-O-Rama: 22 PAX

BOM: Living out of a condition of Fear.

Life comes at us fast. We may not even realize we are constantly living out of a condition of fear.  Fear of failing.  Fear of being hurt.  Fear of missing out on something.  Another way to explain this condition is “anxiety”.   We’ve all experienced anxiety in different areas of our lives. Financial anxiety; will we have enough money to pay the bills, to go on a vacation, to pay for kid’s braces? Emotional (relationships) anxiety; Will I ever be happy? Are my kids happy?  My wife? Will I end up being alone? Work and Career anxiety: Am I on track? Am I stuck in a dead-end?  Do I have security?  Does my boss even know I’m here?  House, Cars, Kids, Church, Family, School, Work, etc. OVERWHELMED!

What’s the answer??   It’s right there staring us in the face – FAITH.  The Third F!  Let your Faith be bigger than your Fear.  Go read Hebrews chapter 11.  Amen, Brothers.

Spring Training

The Scene: 48 and Skunky

F3 Welcome and Disclaimer

Warm-o-Rama

High Knees 15x IC
Arm Circles Forward / Reverse 15x IC
Cherry Pickers 15x IC

Tha-Thang

  1. Base-running: have cones set up in shape of a diamond. Do “21” merkins at home, 21 squats at first, 21 burpees at 2nd, 21 BBSU at 3rd. (21 was Roberto Clemente’s number and I loved him). Rinse and repeat x2.
  2. Mosey to rocks
  3. Explosive baseball type exercises with rock:
    – 40 overheads
    – 40 “swings” (switch hitter)
    – 40 presses (official MLB roster consist of 40 players).
  4. Mosey to Matterhorn
  5. Back peddle 1/2 way up hill (like you’re going back on fly ball…) and then sprint to top. At top complete the 6-4-3 double play of 6 merkins/4 squats/3 burpees. Mosey down. X5
  6. Mosey back to AO via stairs and parking lot

Count-Off
Name-O-Rama

BOM:
We live in an action-packed/fast paced society where we want everything quickly. Today was a Baseball/Spring Training workout. People don’t like baseball- it’s too slow, too boring… look for the details of life that need and deserve your attention. Enjoy the moment, the details of life. Slow down and be in the game!

Half ‘a Dog Biscuit

The Scene: Chilly with a hint of “Fever” and a last-minute Q change!

F3 Disclaimer and Welcome

Warm-o-Rama
15x SSH
15x Mountain Climbers
Mosey to 1/3 mile loop

The Thang:
Seabiscuit workout!  (normally a 1hr + workout)
1 Lap – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
3 Laps – 10x Burpees, 20x BBS, 30x Squats
4 Laps – 10x Burpees, 20x BBS, 30x Squats (I think this is where the “audible” was called and the PAX re-collected to return to the AO)
3 Laps – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
1 Lap – 10x Burpees, 20x BBS, 30x Squats
Mosey back to AO

Mary
20x Hello Dolly
20x Flutter Kick
Recover!

Moleskin:
Well, today (Valentine’s Day!) was supposed to be Swirlie’s VQ. He had some big plans for sleds, tires and all kinds of pain for the PAX. The man upstairs stepped in with a little Fever and Sore throat to keep the PAX alive (we prayed for Swirlie’s health to improve). Seriously, Swirlie – the next time you might want to plan something “the average man” can do – none of this 24yr old “I’m a monster athlete” stuff…

Anyway, there was little mumblechatter (I mean almost NONE) this morning during the introduction of most of the PAX to the P-Nut classic “Sutherland Seabiscuit” workout at #TheDogPound. Some of these HIMs had done it before and knew what to expect, but WOW did it smoke the PAX. Maybe we shouldn’t do it on a 1/3 mile loop…but as-intended next time on a 400 yard track.

Nah.

It’ll be back for sure!

A little of everything

The scene: 50 and heavy fog

F3 Welcome and Disclaimer

Warm-o-rama:
4 count Merkin IC x 10
4 count side squats IC x 10
This/that/these/those
Big Bertha hugs

Tha-Thang:
Mosey to big hill
• 7’s: 4 count in & outs at top, Carolina dry docks at bottom

Mosey to parking lot at top of hill
• Ring of fire Merkins: 10, 8, 6, 4, 2, synchronized clap-merkin finale (Tweet-E = beast mode)

Mosey to rock pile
• Battle buddy up & grab 1 rock per pair
• Partner A bear crawls to end of parking lot & jogs back, while partner B does curls with rock
• Flapjack when Partner A returns
• Rinse & repeat doing curls, overhead presses, tricep extensions, squats

Mosey to tennis court
• Go-Cubs-Go burpee extravaganza

MARY:
Roll-up, v-up IC x 15
American Hammers IC x 20
Pac Man IC x 10
Peter Parker 2 mins

Count off and name-o-rama

BOM:
Related Romans 8:10-11 to real life as much as possible. The bible tells us that if we are in Christ, then the same power that is in Him is in us also. Lean on this throughout your day to stand for your faith and reject passivity.