Kenjo – Page 29 – F3 Knoxville

Bear Crawl Variations

October 22, 2018 Erector

THE SCENE: Cold!!! I know this is only the beginning, but it came quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Peter Parkers, 15 mountain climbers, 15 SSH, 15 imperial walker, 10 count windmill, 15 Moroccan night club

THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward. Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 6” LBC’s, 300 squats. Partner is running up the hill to in front of the building’s main entrance.

Mosey to hand rails. Do 15 supine pull-ups, 15 merkins, 15 dips and 15 Carolina dry docks. Run a lap around parking lot and repeat.

Mosey toward shovel flag. Stop in the parking lot and indian bear crawl. All PAX are in a lined up head-to-foot. The PAX in the back bear crawls to the front while all others are doing merkins. Go until all PAX have bear crawled.

COUNT-OFF & NAME-O-RAMA
9 PAX worked hard this morning and got warmed-up quickly
CIRCLE OF TRUST/BOM:
Look at the story of Job and the loss that he encountered. God allowed Satan to test Job to this extent, but he did not do the testing. Through all the hardship, Job starts to question why he is going through all this. God answers Job in the last few chapters of the book. I was looking for Job chapter 38 this morning. Read God’s response to Job. Then Job responds in chapter 40 and again in 42: 42:2-3. We may not understand why we encounter trials in life, but if we remain focused on God and His will, we will make it through!
ANNOUNCEMENTS:

Fall festival this weekend. 3rd Anniversary weekend, Nov. 3rd and 4th.

AMRAP at the Asylum

October 19, 2018 Erector

THE SCENE: Nice and cool at about 44°F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 SSH, 10 windmill, 15 imperial Walker, 15 Moroccan night club
THA-THANG:
AMRAP style course

1st stop at the pavilion

15 diamond merkins
15 Carolina dry docks
10 pullups

Next stop at base of cardiac hill

Bernie Sanders to first corner and complete 20 squats
Bernie Sanders to next corner and lunch walk to the base of the small hill.

Final stop back the shovel flag

10 burpees
15 Freddy Mercury (4 count)
20 mountain climbers (4 count)

AMRAP

MARY:
No time! YHC gave no instructions to gather back together and we got more separated then intended.
COUNT-OFF & NAME-O-RAMA
19 total today
CIRCLE OF TRUST/BOM:
The WORD came from James 4:1-10. It is difficult sometimes to be humble and keep our focus on God rather than worldly gain. “Humble yourselves in the presence of the Lord, and He will exalt you.”
ANNOUNCEMENTS:
F3 Knoxville anniversary coming up November 3 and 4.

Gloomy Monday

October 15, 2018 Capn Crunch

THE SCENE
60 and foggy

Welcome & Disclaimer

THE THANG
COP
SSH x25 (IC)
Tempo Squats x15 (IC)
Dive Bombers x15 (IC)
Line up on curb
Run to far curb and back
Diagonal Lunges x12(IC)
Run to far curb and back
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Run to far curb and back

Mosey to the hill near the parking lot and pair up with a Battle Buddy of similar fitness level.

Lt. Dan’s Revenge
Start at base of hill. Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill. At the top do 5 merkins.
Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey to parking lot on the other side of the playground.

Pyramid of Pain
Each man will complete the following:

Complete exercise 1 then run around the parking lot
Complete exercise 1 and 2 then run to the top of the hill. Continue until you get to 6 exercises
Upon completion of all 6 exercises continue but take one exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x15 of each):

Narrow Squats
Diamond Merkins
4ct Flutter Kicks
Tuck Jumps
Dry Docks
4ct Freddy Mercury

Mosey back to SP

MARY
American Hammers – x20 (IC)
4ct Side Crunches x10 each side (IC)
Box Cutters – x20 (IC)

COT
Number off and Name-O-Rama – 33 PAX including 1 FNG – Sunshine

BOM
Everything we did this morning is nothing complicated or fancy. Each man could do what we did alone with no problem…the question is would you? The second F, Fellowship, is what empowers the first F (Fitness). Our strength is drawn from each other. Seeking to be the leaders we want to be in our families and community is hard work. Each day we have to get up and recommit. Doing it alone is a recipe for failure, but together we can make a little progress each day.

Bottom line – Make sure you are locking shields with other men seeking the same goals you are seeking. Don’t try and go it alone! You aren’t meant to do it alone. Growth is a team sport.

Submitted by Cap’n Crunch

No real theme…just pain

October 10, 2018 Erector

THE SCENE: JUCO AO with a few sprinkles. Just enough to get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the south parking lot

Bear crawl to each parking row, do 10 merkins, bear crawl to next row, do 10 diamond merkins, repeat to the end of the parking lot

Mosey to coupon pile and grab a coupon. 10 reps of exercises at each corner of parking lot with coupon: squats, lunges, flutter kicks, burpees, up the hill and diamond merkins. Repeat.

Mosey toward center of campus to walls. Aiken legs: Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Take a lap. Mosey to park benches. Do 10 derkins, 10 dips, 10 incline merkins, and 10 diamond merkins.

Run to back to the shovel flag.

MARY:
Tempo merkins, hello Dolly.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 15:31-32 “He whose ear listens to the life-giving reproof will dwell among the wise. He who neglects discipline despises himself, but he who listens to reproof acquires understanding.”

Be willing to listen to those with more experience and take their criticism constructively. If you ignore it, you basically are ignoring your own potential growth
ANNOUNCEMENTS:
F3 Knoxville Olympics November 3rd and family day on November 4th.

Burpeelicious Workout

October 3, 2018 Erector

THE SCENE: JUCO was pleasant this morning: no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:

Mosey towards the Sophomore stopping halfway for 5 8-count body builders. Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps). Burpees and breaking down the burpee.

burpees and Bernie Sanders up the hill
squats and run to next corner
merkins and run down to the next corner
thrusters and run back to start
repeat

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.

Mosey over to hand rails near the middle of campus. Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total). Collect the 6 and do 5 more burpees. Mosey towards the flag.

Stop at the corner of the parking and complete 10 tempo merkins in cadence. Bear crawl to next corner and sprint to the flag.

Circle up and begin a merkin “wave”. 1st PAX does 1 merkin, then the PAX to his right completes 1 merkin. Repeat until all have complete 1. All PAX are holding plank the whole time while they are not doing their merkins. Increase reps by 1 until time is called. Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.

COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1. This one of my favorite passages. I read the first 8 or so verses. Trials will come, but you will make it through them and be better in the end if you look to God for wisdom. Ask God for wisdom, and he will give it if you ask without doubting but with faith.

ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.