F3 Knoxville

Tag: Mayberry

F3 Dads and 2.0 PAX

The Scene: partly cloudy 75 degrees on the humid side

Warm up:
Mosey to upper lot
10 SSH
Mericans, amrap in 20 secs
A little bit of this little bit of that
Toe touches 10

The get to know you Mini kraken:
Split into 5 even teams
5 cones-1 min each, run lap after each minute
1) Favorite Sport-squats
2) Favorite Animal-planks or merkins
3) What you want to be-imperial walkers
4) Favorite Movie-shoulder blasters
5) Where you go to school and grade- inch worms

Run to bottom of hill:
Kids on Team have to carry one teammate up the hill however they want. Then return to bottom.
Repeat
Adults have to wait till all come back and they have to carry the whole team up

Mosey to bottom of steps:
Bunny hop to the top holding the rail if needed.
Walk down
Bear crawl to top
Walk down
Run to top
REPEAT

SSH increasing number at each parking lot line (13)
Suicides at each line (13)

Mosey back to hill:
2 charges up the hill and down

Mosey to AO

Count off
Name-o-rama

BOM
R+R=R
Respect + Responsibility=Reliable

What is Respect?
When you respect everyone from your friends, classmates, parents, adults and even enemies…people will respect you.

What is Responsibility?
When you take responsibility for yourself and the things that you are supposed to do, people know that they can trust you to do your best.

So when you have respect for others and you take responsibility for what you need to do, you become Reliable.

Reliable means that people know they can count on you to do what is right and what needs to be done. That they don’t need to worry about having to tell you two times to do something. Or wonder if it will get done. They know you respect them and that you want to do your best for them.
Your dads that brought you here today want you to be reliable. We want you to be the best person you can be. God loved you so much that he made you so that you can choose what you want to do. He put your dad in charge of teaching you the right way, to be respectful, to be responsible so that you can be reliable

Cool Down at the splash Pad!

Bataan Death Spartan

The Scene – 70 deg and clear
F3 Welcome and Disclaimer
Warm-O-Rama
COP
Windmills x 10 (IC)
Rockets x 10 (IC)
Burpees x 10 OYO

Tha Thang
Bataan Death March Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.

Stop at Turf Soccer Field
Line up at end line
10 burpees OYO
Sprint 100 yards
10 Merkins
Walk or very slow mosey to half field
Bernie sanders to end line
Repeat x 10

4 Corners
Start in center of field
Run to 1st corner – 20 SSH
Run back to center
Sprint to 2nd corner, 20 Squat
Run back to center
Sprint to 3rd corner, 20 CDD
Run back to center
Sprint to 4th corner, 20 Lunges

Mosey to AO

Mary
Alphabet – Big Capital letters
LBC x 100

Count off and Name – O – Rama
BOM
We are blessed, count your blessings
To be in top 1% of income in the world, make more than $32,000
900 million live on less than $2 per day
663 million don’t have good water
2.4 billion have no sanitation
800 million don’t have good food

We have water, food, money (more than we NEED), no persecution for religion, people that love us and that we love, even if it is F3 guys only. Be thankful and count your blessings.

Tour of the new AO

F3 Welcome and disclaimer

Warm o rama

IC 4 ct cherry pickers
IC 4 ct windmills
IC 4 ct SSH
IC 4 cr Domo squats
IC 4 ct Merkins

The THANG

Mosey to the hill
– sprints up the hill
– Jog down the hill
– 10 BBS
– X5

Mosey to the top of the hill
– 10 regular Merkins
– 10 wide Merkins
– 10 Bobby Hurleys
– X 3

Mosey down the to the playground
– 10 Turkish getups
– 10 Domo squats
– 10 v-ups
– X3

Backpedal up the hill
X3

Mosey across the bridge
– 10 Floor wipers
– 10 CDDs
– Frog jumps
– X3

Mosey towards the AO stop near bathroom
– Lunge the last section

Sprint to the finish

Mary
– Macarena
– American Hammers
– Dead bug
– Home Alone

BOM

I am 3rd. God first, others second, myself 3rd. And this weekend let’s make the mothers we know the focus of our 2nd. Our moms and wives who are moms. Let’s let them know how important they are to us.

Shout out to Ratchet, who made an appearance at the AO to drop off a new shovel flag.  Thank you

Hello Spring!

The scene: 60 and clear

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 10
Merkins 4ct IC x 10
Cherry Pickers IC x 10
Rockettes IC x 10

Tha Thang:
2 laps around boat dock parking lot stopping at each light pole & alternate the following:

  • Lap 1- Mountain Climber x 10; BBS x 10
  • Lap 2 – Wide Merkin x 10; American Hammer x 10

Pyramids

  • 20 Merkins (4 ct), run hill
  • 20 Reverse Lunge (4 ct), 20 Merkins (4 ct), run hill
  • 20 SSH (4ct), 20 Reverse Lunge (4ct), 20 Merkins (4 ct), run hill

Suicides
5 cones. Do 2,4,6,8,10 (increasing at each cone) of the following

  • Rd 1: Starjacks
  • Rd 2: Dry Docks
  • Rd 3: Sumo Squat
  • Rd 4: Diamond Merkin

MARY:
Dead Bug x 20
Box Cutter x 20
LBC x 20
Peter Parker

Count off and name-o-rama

BOM:
Challenge the way you think. Proverbs 23:7 says “as a man thinks in his heart, so he is”. Luke 6:45 says “out of the abundance of the heart his mouth speaks”. In both of these scriptures, the word heart refers to our mind….how we think about things. Our thoughts are forerunners to our actions. Whatever you allow to happen internally between your ears will eventually develop into your external actions.

Pursuit

Scene: 48 clear and awesome!

Welcome and disclaimer

Pursuit- the action of following someone or something.

Warm-o-Rama
IC 20 4ct SSH
IC 5 4ct diamond Merkins
IC 5 4ct regular Merkins
IC 5 4ct wide Merkins
X 3

The THANG

Mosey to hockey rink
– 10 Derkins
– 1 Suicide
– X5

Catch the guy in front of you:
– inch worms
– Duck walk
– Bear crawl
– Bunny hop
– Panther walk
– Kangaroo hops
– Lobster walk
– Flamingo
– Lizard walk
– Lunges

– Frog jumps

Mosey to the starting line
– wind sprints
– Merkins
– X5

Mary
– Dead bug
– American Hammers
– Pickle pounders

BOM

I have been in pursuit over many things in my life, girls, laughs, jobs, my wife, and even criminals. And through almost all of those times I was never in a pursuit of God. There were a lot of times when I doubted God, or strayed, or put him on the back burner, but… He was always in pursuit of me. He never gave up on me. He came for me in good times, and carried me through the bad times. He was always there. More importantly when I finally realized what was going on, I didn’t have a long chase to catch God because He had just been waiting for me to stop running. Now the tide has turned, I actively try and pursue a relationship with Him, and you know what? My life has gotten better because of my relationship with Him.

To those of you who are still running, let God catch you, because one way or another He will.

Psalm 139 7-12