F3 Knoxville

Tag: Mayberry

I got you somethin “Real Nice”

THE SCENE: 33 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run to the slouthouse and some stretchin and crap
THA-THANG:

  • R: row and press w KB
  • E: Ear presses w/CMU
  • A: Arm blasters w/pee rocks 10 SFP
  • L: lunges w/sandbag or CMUs
  • *
  • N: not Highland games log throws
  • I: ice picker slams w/ball
  • C: cleans with bar 115lbs
  • E: eat? Sandbag toss over shoulder

When logs get back do 10 merkins and run up small hill to cones and back to next exercise

MARY:
Flutter, box cutters and stuff
COUNT-OFF & NAME-O-RAMA 

6 pax

CIRCLE OF TRUST/BOM:
Gift we don’t deserve.

God sent his son to redeem us not because we deserve it, but because he loves us.

Example of my kids misbehaving and still providing gifts for them on Christmas.
MOLESKIN:  

i only got Thru half the wo due to my back going out but the pax finished strong. Welcome Creeper from Nashville

ANNOUNCEMENTS:
Bring snacks tomorrow for the Wesley House. Prayers for FIA member that was killed by a car.

CMU and Bear Crawls

THE SCENE: mid 40’s, no rain….perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tie Fighter
  • Tempo Squat
  • Tempo Merkin
  • Rockette
  • THA-THANG:
  • bear crawl and lung around the parking lot (2x)
  • 75 reps of each w/running breaks after 25 reps
  • merkins on CMU
  • squat press
  • curls
  • rows
  • flutter kicks
  • bear crawl and lunge around parking lot (2x)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – Christmas is hope w/ the coming of Jesus as a baby.  I read Isaiah 9:2-7

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 pain train

  • THE SCENE: cool and misty
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    15 BLIMPS, 5 at either end of the parking lot and back to start point
    THA-THANG:
    Mosey to upper soccer field, start at one corner bear crawl to center field, then lunge to the other corner followed by 20 merkins, then back the other way ending with 40 merkins, and back again with 60 merkins.
  • Lap around the field
  • Start back at center field with 10 4ct iron mikes, burney Sanders across the field followed by 10 8ct body builders, then repeat this with 15 reps of each, then 20 reps. This evolution somehow broke cosmos calf muscle (which are the size of watermelons normally) so he was firemen carried from place to place from this point on.
  • Mosey to the concrete bleachers

20 decline wide grip merkins IC and 20 diamonds IC

  • Mosey to dooky hill

Crawl bear up the hill and complete 20 easy ups then run down and 20 4ct OH claps

X2

  • Mosey back to concrete bleachers

A second round of wide grip decline and diamond merkins

  • Mosey to AO

MARY:
we opted to stay dry and finish up with some ring of fire merkins and diamonds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I recently heard a statistic about Farragut high school that included the fact three students took their own lives in a single school year. I encouraged the PAX to daily challenge their kids to be different than most others in school and be kind to and stand up for their classmates who are being bullied.
ANNOUNCEMENTS:

Hills anyone?

THE SCENE:  25-ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins x 10 IC
  • Squats x 10 IC
  • High knees to speed bump and back
  • Butt kickers to speed bump and back

THA-THANG:

Mosey to Matterhorn.  3 rounds of a 5 cone suicide up the hill.  Reps of 2,4,6,8,10 at each progressive cone.

  • Round 1:  Monkey Humpers
  • Round 2:  Thrust Merkins
  • Round 3:  Plankjacks

Mosey to the Pavalon.  5 rounds of exercises.

  • Round 1:  10 pullups, 10 knee ups, 10 incline merkins.  Run to top of hill and back
  • Round 2:  8 pull ups, 8 knee ups, 8 incline merkins.  Run to top of hill and back
  • Round 3:  6 reps of each
  • Round 4:  4 Reps of each
  • Round 5:  2 reps of each

10 Burpees OYO before leaving the pavalon.  Mosey back to top of Matterhorn.

Suicide back down the Matterhorn using the same 5 cones as before.  This time run frontwards down, then Bernie Sanders back up until you’ve worked your way down the entire hill.

MARY:

  • v-ups (Mayberry)
  • Peter Parker (Tweet-E)
  • Box Cutters (Sparky)
  • Fire Hydrants (Tank)
  • LBCs (Scooter)

COUNT-OFF & NAME-O-RAMA
Tank, Mayberry, Scooter, Sparky, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

 

MOLESKIN:

ANNOUNCEMENTS: