F3 Knoxville

Tag: La-Z-Boy

The Dora Circuit

THE SCENE: Dog Pound 10/2/18, perfect weather

WELCOME AND DISCLAIMER
Warm UP:
SHH X20
Funky yoga stretches
10 Merkins
Partner up
The Dora Circuit
Partner 1 does exercise while partner 2 runs to cones. (50+- yards apart)
Dora #1
100 Merkins
200 squats
Move to next cone
Dora #2
50 inch worms
100 imperial walkers 3count
Dora #3
250 LBCs
100 Shoulder tap merkins
DORA #4
100 Squat jumps
100 curb dips
DORA #5
100 calf raises
100 merkins
Mosey back to AO
Mary: box cutters, hello Dolly’s and Peter Parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sticking your neck out for what’s right.

I used an example of my wife stepping up and taking on several people that were not doing what was right. She was willing to put her neck out there and take on a lot of work, lose relationships and even have people talk bad about her even though she did nothing wrong.

Its tough to stand up sometimes when you know if you do it could cause heartache. But, we need to stand up for what’s right and not let bad things happen as we turn the other way. I was very proud of my wife and I learned that she is not afraid to put herself on the line for what’s right.
MOLESKIN:
Great to see all the still sore GoRuckers out there loosening up those muscles. Awesome job fellas!
ANNOUNCEMENTS:
F3 olympics coming up soon

A Little Bit of Everything

THE SCENE:  upper 60’s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • Side Straddle Hops x 20
  • Mountain Climbers x 20
  • This/That stretch

THA-THANG:

  1. Mosey to the walking track
    • Run the track Route 66 style.  Start with 1 Squat and 1 Big Boy at the first light pole.  Increase by one rep at each light pole.  Total of 15 poles….I think.
  2. Pick a battle buddy and wheelbarrow across the parking lot.  5 Merkins at each parking space line.  Switch at the end of the lot and come back the same way.
  3. Mosey to the end of the parking lot by the playground.  Descending ladder.  Run to the top of the hill by the bathrooms after each time down the ladder.
    • 10 Spread Eagle Merkins
    • 9 Squat Jumps
    • 8 Big Boys
    • 7 Plankjacks
    • 6 Iron Mikes
    • 5 Box Cutters
    • 4 Shoulder Taps
    • 3 Lunges
    • 2 Superman Swims
    • 1 Burpee
  4. Mosey back to the AO parking lot for some Pyramids
    • 25 Merkins, run to top of hill
    • 25 Merkins, 25 Big Boys, run to top of hill
    • 25 Merkins, 25 Big Boys, 25 Squats, run to top of hill

MARY:
No official Mary, but plenty of abs/core today.

COUNT-OFF & NAME-O-RAMA

Swirlie, Judge Judy, La-Z-Boy, Ratchet, Shameless (FNG), Shooter, Mayberry, Bartman

 

CIRCLE OF TRUST/BOM:
John chapter talks about sin – specifically about the ramifications of having sin in your life and how it affects your walk with Christ.  the Bible says that all sin committed in darkness will be brought into the light.  I shared about how my oldest son is struggling with adult sized sin for the first time as a 15 year old and how I am dealing with that.

MOLESKIN:
For the record, Frosty and Butters were there today too – but they walked around with backpacks on the whole time.   Something about getting ready for a 12 hour Go-Ruck tonight???

ANNOUNCEMENTS:
F3 Olympics coming up 11/3

Agility and What Not

THE SCENE: 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Phelps/Little this&that
  • Cherry Pickers x10 IC
  • Various Leg stretches
  • TN Rocking Chair x10 IC
  • 50% Mosey across lot
  • 100% Sprint across lot

THA-THANG:

  • One side of grinder – 5 Burpees, 10 BBS, 20 Dancing Bears
  • Run through chalk ladder
  • Sprint to first cone, karaoke, over to next, sprint up to next cone, karaoke back across
  • High knees up to first light pole
  • Sprint it out to the end
  • At other side of grinder – 5 pullups, 10 Merkins, 20 Step ups

 

  • 4 corners – start with 4 reps and increase by 2 each time around
  • Ranger merkins, Box cutters, Dry docks, Bobby Hurley

MARY:

  • Guantanamo
  • Captain Thor (up to 5)

COUNT-OFF & NAME-O-RAMA
24 came out to get better! 2 FNG’s – Overnight and Gecko. Welcome!
CIRCLE OF TRUST/BOM:
Lately I’ve been trying to focus on my mental strength. There’s a difference between your body giving up and your mind giving up. Push yourself, learn the difference. This applies to not only our exercising, but to our daily lives. Its much easier to give up than it is to focus and push through a difficult situation. Work on your mental strength, push yourself.

“When someone tells me no, it doesn’t mean I can’t do it, it simply means I can’t do it with them.”

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.”

“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”

“Attitude is 100% under your control.”

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up in November

Ratchet Approved Wednesday

THE SCENE: Low 70s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Outhouse run & explain the workout

THA-THANG:
8 stations.  Each PAX completes a lap (all 8 stations) then does 10 burpees and an outhouse run.  Lap1=20 reps; Lap2=15 reps; Lap3=10 reps; Lap4=5 reps.

The stations:

  • Medicine ball toss
  • Merkin with KB pull under
  • Squat (60lb sand bag)
  • Bent over row (40lb sand bag)
  • OH Press (CMU)
  • Big Boys (CMU)
  • Lunges (CMU)
  • Flamingos (CMU)

MARY:
Dealers choice

  • Flutter kicks (Junk)
  • Penguins (La-Z-Boy)
  • Boat/Canoe (Butters)

COUNT-OFF & NAME-O-RAMA
6 studs.  Wall Ball, La-Z-Boy, Junk, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:

Talked about my frustration lately with “prayer requests” that basically say “I don’t quite have enough, please give me a little more”.

MOLESKIN:
Junk and Tweet-E are beasts.  They completed all 4 rounds and repeated the round of 5 twice!

ANNOUNCEMENTS:

Eye-Hand mis-coordination

THE SCENE: Dog Pound, gloomy but a little cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Demos of Frogger Merkins, horse kicks
THA-THANG:
Mosey to the ice rink with a CMU. (Copying the wall jump I heard about.)

Split into partners,, one does frog walks  down bouncing a lacrosse ball switching hands and then does 20 merkins, goes back same way and does 40 shoulder taps.. Partner 2 jumps over wall and does 10 Curl-press-tris with CMU then jumps back over wall and switches with partner. Repeat (4 rounds)

line up on goal line. All bounce their lacrosse ball do one burpee and catch it moving length wise across rink. Repeat 4-6 times.

Run across Rink bouncing ball x4

Tweet E Audible: Donkey Kick Burpees holding ball between feet x10

BBS X25 bouncing ball between reps

mosey to the track with CMUs. . Run around track till you see a cone. Do that exercise. Then run to next cone. They are:

  • Shoulder tap merkins x10
  • LBCs x25
  • Frogger Merkins x10
  •  Horse kick leg ext x10 each leg
  • dry docks x20
  • Curl press tris x10

MARY:
Scissor LBCs, Flutter kicks, Peter Parker’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Discussed how sin can grab a hold of anyone regardless of  background, wealth, looks, ethnicity, intelligence and any other factor. Everyone struggles with something and the only way to get fully through it is with God’s help.  Be honest with yourself and ask for God‘s help. He will get you through it.

MOLESKIN:
We all know who is coordinated and who is not.