F3 Knoxville

Tag: Junk

Players Choice Deck O Cards

THE SCENE: Crisp cool morning.  No rain so all was good.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Cherry Pickers IC x 10 (low and slow)
  • Baby arm circles IC x10 (forward and backwards)
  • Rockettes IC x20

THA-THANG:
Mosey to the boats

Deck O Cards

  • Burpees x 5
  • Run two light poles (40 yards)
  • Pick a card from the deck and perform the exercise
  • Run back to start
  • Rinse and Repeat
  • YHC called recover after 5 to 6 rounds

Mosey around boat parking to base of Materhorn

Squat Run

  • 5 squats
  • Run to next light pole
  • 10 squats
  • Run to next light pole
  • Rinse and repeat up to 25 reps and then back down
  • Finished last reps at AO

Mosey to and around Outhouse x 2

Pee Rock Weightlifting

  • Pick two fist size rocks or one large rock
  • Bicep Curls x 10
  • Overhead Press x 10
  • Front Arm Lift x 10
  • Squats x 10

Mosey back to AO

MARY:

  • LBC IC x20 (4-count)
  • Six Inches
  • Legs up 6 inches, Hello Dolly, keep feet up 6 inches, Flutter Kicks, keep feet up 6 inches, Reverse Crunches

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Shared my word for the year.  TIME.  Come to find out La-Z-Boy shared the same thing the day before at RAW.  My word came over the holidays as I read the book One Word.  It currently represents me being intentional with my time.  Being around (and present) with my M, the 2.0’s and others in my life.  Let’s see where God will takes me this year.

ANNOUNCEMENTS:
Lifted up prayers

Comms are Important

THE SCENE: Gloomy and dark.  Better than the #fartsack though!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers 15x
Hand Release Merkins 20x
Ice Skaters 20x
Burpees 10x
ISO Squats 20x
Ice Skaters 20x
Burpees 10x
Hand Release Merkins 20x

THA-THANG:
Mosey to First light
Stop Half Way...

  • Rubber Legs:
  • Squats x10
  • Fwd & Bkwd lunges (same leg then switch) x10 each leg
  • Side Lunges x10 each leg
  • Jump Squats x10

To Cone Lane:
Run to cone 6 and back each time. First time stop at far cone, cone 6, and do exercise. Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:

  • Cone 1 – Squats x15
  • Cone 2 – Diamond Merkins x15
  • Cone 3 – Tuck Jumps x15
  • Cone 4 – Froggy Squats x15
  • Cone 5 – Dry Docks x15
  • Cone 6 – Candlestick Burpees x15
  • Cone 7 – I forgot x15
  • Cone 8 – Diamond Merkins x15
  • Cone 9 – Jump Squats x15

MARY:
Side Crunches, and a few more on-the-six work.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be sure to communicate to those around you.  Keep it simple.  It should be repeatable and easily understood.  Even if you think they already know it, its good practice to repeat for clarity

The Farmers Track meet

THE SCENE: Cold , clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run to get warm to the outhouse and back. SSH, merkins
THA-THANG:

Farmer walks with two CMUs
American Kettle bell swings
Merkins on CMU
Get ups with small KB
Sandbag 40lb THROW OVERS
Sandbag squats 60lbs
LBCs holding 35lb plate
Jump rope
Medicine ball press and catch
35lb tricep squats
Switch exercises once the farmer carry gets back. Then take one lap around circle to next exercise. Repeat

MARY:
Flutter kicks x30, LBCs

COUNT-OFF & NAME-O-RAMA

10 PAX.

CIRCLE OF TRUST/BOM:

“Obsessed is what the lazy call the dedicated.”
Have someone think you are obsessed with getting better. Not just at workouts, but at everything. Work, being a better father, son, brother, person. Be obsessed with helping others and serving God.

MOLESKIN:
Good work and mumble-chatter this morning. The gas from the pax (Scooter) was much more tolerable than yesterday. The pax was jealous of my activity slacks (khakis).
ANNOUNCEMENTS:
Mend house workout tonight

We be reppin

THE SCENE: Low 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
a picture is worth a thousand words,right      Choose a weight and hit the following menu starting with the left hand side and working your way to the right.  Run to the sign & back after each set of reps.

COUNT-OFF & NAME-O-RAMA
Wallball, Junk, Choirboy, Scooter, Ibeam, Bartman
CIRCLE OF TRUST/BOM:
Be intentional about teaching your kids what it means to be a Christian.  It’s your responsibility as a father.

Swirly Q

THE SCENE: cold, little rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers, BAC, mosey to cess pool

THA-THANG:
bear crawl from sideline to sideline.  then, 10 merkins and jog around half of field to beginning

repeat bear crawls and add 10 merkins each time up to 40 merkins

Do it all again with lunges across the field and dips at the bleachers

Mosey to playground for Dora

BBS, pull ups, squats, merkins while partner runs lap around parking lot

Mosey to AO

Tire Pull, kettle bell swings, tire flip, shoulder presses, jump rope, running

MARY:
Boat Canoe, side crunches, supermans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be servants like Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.