Jail Bait – F3 Knoxville

Burpin’ Bernie is still kickin’ butts

May 19, 2020 Spotter

THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10-Cherry Pickers
10 – Windmills
10 – Hairy Rockettes
15 – lbac forward/backward
10 – Tempo Merkins

THA-THANG:
Mosey to the hill adjacent to the large parking lot.

11’s with Diamond Merkins at the bottom of the hill and squat jumps at the top

Mosey to the large parking lot for the return of an old friend.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

10 – Carolina Dry Docks
20 – Monkey Humpers
30 – Plank Dips
40 – Merkins
50 – Smurf Jacks
60 – Flutter Kicks
70 – Shoulder Taps
80 – Air Squats
90 – Freddie Mercuries
100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. I think we had 4-5 HIMs finish all ten levels.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
14 HIMs. One FNG, Welcome Glass Joe!

CIRCLE OF TRUST/BOM:
Be considerate of others opinions and beliefs. They are often based or constructed around personal experiences that we may have never had. It’s essential during this time of uncertainty to repect those around us even if we do not agree with them. This is not the time to be pedantic by trying to always be “right”. Ultimately, the only thing that matters in this life is that we lead others to Christ. Let’s let our Christian lights shine in a way that points to the things above and does not push others away due to things of this world.

MOLESKIN:

It’s been great to see the JUCO HIMs come back out in force.

ANNOUNCEMENTS:
None

20 Tips (& exercises) for a Positive New Year!

January 6, 2019 Booster

THE SCENE: 40 and beautiful!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to flag
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
Side Straddle Hop (IC)
Tempo Squats (IC)
Tempo Merkins (IC)
Mosey

THA-THANG:

11s

11s with pushups at the AO & pullups on the monkey bars
Mosey

Splash pad

3 X 15 of box jumps/step ups & dips
mosey

Loop

10 burpees & 20 squats by the AO
run a ½ lap
20 CMU presses & 20 curls by the tennis courts
Run a ½ lap
Rinse & repeat (PAQ ranged from 5-8 laps)

MARY:

Flutterkicks X 20 (IC)
American Hammers X 25 (IC) – Detention led
Peter Parker combo led by Proton

COUNT-OFF & NAME-O-RAMA

Abacus, Bagger, Bypass, Detention, Farva, Hot Tub, Jail Bait, Proton, Smalls, Umbro and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11). Every day, he posts positive messages. He released 20 Tips for a Positive New Year and I love it! Please take a moment to read his words and see what you might be able to apply to your personal life. Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

MOLESKIN:

The Equalizer is a great venue and I look forward to coming back again

ANNOUNCEMENTS:

Monthly Challenge – Post, bring a friend, recruit a former F3 HIM
Hardship Hill is May 18 – Sign Up!!!

Presents for Everyone

December 24, 2018 Umbro

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Handed out some presents early – 25 envelopes, each containing an exercise. We went through our gifts in sequential order:

25 SSH
10 Tempo Squats
10 Tempo Merkins
12 Baby Arm Circles (forward and reverse)
Bear Crawl across the parking lot
Crawl Bear across the parking lot
20 Derkins
20 Bench Rows
10 Burpee Box Jumps
15 LBC’s (4 ct)
20 Tuck Jumps
15 Hand Release Merkins
10 Lunges (10 each leg)
20 American Hammers (4 ct)
10 Dive Bombers
10 Iron Mikes (4 ct)
15 Sweat Angels (4 ct)
15 Diamond Merkins
20 Squats (4 ct)
20 Flutter Kicks (4 ct)
20 Dry Docks
20 Jump Squats
15 Box Cutters (4 ct)
10 Burpees
1 Time All You’ve Got up Little Baby Hill

MARY:

Just enough time for some plank work and Cap’n helped us cash out with some ATM’s

COUNT-OFF & NAME-O-RAMA
33 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

Especially this time of year, it’s easy to get caught up in the busyness – getting things wrapped up before the new year, planning for next year, finishing up the Christmas shopping, figuring out logistics for the holidays, etc, etc. Sometimes the most difficult task is to just slow down and enjoy the moments, the memories.

I’m as guilty as anyone when it comes to getting caught up in the “hamster wheel of life” – creating my list of things I need to get done, worrying about what’s to come tomorrow, and simply not slowing down to appreciate the moments right in front of me. I was reminded of this last night when I was getting ready for the Q this morning. I was preparing the envelopes for the workout (just another task that I needed to get checked off my long list of things to get done over the next couple days), but my 4 year old son was so excited when I asked him to put some stickers on the envelopes. He swelled with pride knowing that Daddy needed his help, and he quickly plopped down next to me and began meticulously placing his Christmas stickers on each envelope. It was just a little moment – inconsequential in the grand scheme of things – but I cherished that time with him. He won’t always be 4 years old, and he won’t always want to help his Dad with those silly projects.

Cherish the moments.

Simple but Brutal

August 21, 2018 Rainbow

THE SCENE: Cloudy, Breezy, around 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 30 SSH on 4ct

Jog from curb to other end of lot…Michael Phelps with some of this and that jog back

Perform 10 Windmill in cadence jog back to other end of lot perform 10x Rockette jog back

Finish warm-o-rama with 10x Cherry Pickers
THA-THANG:
Had 2 different sets of Exercises

Set 1 Legs/Abs

20 Squat, 20 lunge, 20 BB’s, 20 flutters

Set 2 Chest/Back/Shoulders

20 merkin, 20 CDD’s, 20 Superman, 20 overhead clap

Ran a circuit loop with 5 stops from AO around up dragons tail and back. Perform Set 1 at all 5 stops then loop back and perform Set 2 at all 5 stops. Goal of getting in 100 reps of each exercise. Mission Accomplished.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 PAX Hands, Jail Bait, Pac Man, Waffle House, Husker, Crab-legs, Waffle- House, Kentucky, Full House
CIRCLE OF TRUST/BOM:
We talk all the time about getting better. We get better physically and we push ourselves on the first “F”. I wanted to challenge all of us to focus on a few more “F’s” this week…

Fellowship: Contact a brother you haven’t seen. Reach out. Be a friend. Pursue. Friendships aren’t easy. We have to work at them. Do that this week.

Faith: Prayer is something so simple, but we lose focus often. Challenge to have meaningful prayer in the morning, in the middle part of your day, and in the evening. Do that this week.

Added F is Friendship: Focus on our spouses and the friendship we have with them. Pursue them. Court them. Send them flowers. Do that this week.

Added and last F is Fatherhood: Be engaged with your kids. Put the phone down when you’re at home. No social media. No fantasy football. Say “yes” and don’t be so quick to find a reason for a “no”. Do that this week.

MOLESKIN:
Shout out prayers to Hands son Grant as he heads to Austria for a semester abroad.
ANNOUNCEMENTS:

3 Parking Lot Circus

August 19, 2018 Capn Crunch

THE SCENE
70 and light rain

Welcome & Disclaimer

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Diagonal Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

Hill Runs + Tabata
Two Rounds of Tabata (8 sets of exercise, 20 sec on 10 sec off):

Rd 1: Jump Squat Jumps
Rd 2: Wide Merkins

After each round, run to the top of the hill and do 3 burpees.

Mosey to the new parking lot. Once there, partner up.

Countdown
One person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps. Run back to first cone, perform x15 reps. Run to the second farthest cone and perform x10 reps. Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:

Dry Docks
Frog Squats

Flutter Kick until all PAX finish.

Mosey to parking lot at bottom of the hill.

Grinders
Partner up with new Battle Buddy.

1^st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch. Each round increase by 2 reps until each man does a total of 10 reps. Two rounds:

Rd 1 = Diamond Merkins
Rd 2 = Tuck Jumps

MARY
American Hammers (4ct) – x20 IC
4ct Flutter Kicks – 20x IC
Rinse and repeat

Mosey back to the SP, run hard up the hill!

COT
Number off and Name-O-Rama (18 PAX)

BOM
Proverbs 11:25 – Whoever brings blessing will be enriched, and one who waters will himself be watered.

This Proverb is a simple reminder that joy and sense of significance comes from giving, not taking. The world around us pushes us to live as consumers. Always taking, looking for the next thing that is going to bring happiness. The problem is that is not how life is meant to be lived. True joy comes from living with a sense of purpose, and the highest purpose is the welfare of others. HIMs seek inject purpose in all they do, wherever they go. Today, keep your heart and mind open for those places where you can bring life.

Submitted by Cap’n Crunch