F3 Knoxville

Tag: Mr Rogers

Movin’ Weight

WARM-O-RAMA:

  • Jump Rope x50 (SSH)
  • Cherry Pickers (ICx5)
  • Tempo Squats (ICx10)
  • Jump Rope x50 (SSH)
  • Atlas Stretch x5 (each side)
  • Jump Rope x50 (SSH)

THA-THANG:
Split the group up into teams of 3.

Station 1:

  • Standard Plank
  • Side Plank
  • Side Plank
  • Dancing Bear
  • Shoulder Taps

Farmers Carry:

  • (2) 5gal Buckets Full of Rocks 100yd Carry
    • Penalty of 10 Burpees if put down early

Station 2:

  • Squats
  • Merkins
  • Froggie Hops
  • Hand Release Merkins
  • Iron Mikes

Battle Buddy….The Bucket Carry:
Partner 1: Jump Rope
Partner 2:

  • 200ft Carry to the Hill
  • Burnnie the Hill w/Bucket
  • 200ft Carry to Starting Point
    • Penalty of 10 Burpee if put down

CIRCLE OF TRUST/BOM:
Luke 12:11-12
When you are brought before synagogues, rulers and authorities, do not worry about how you will defend yourselves or what you will say, for the Holy Spirit will teach you at that time what you should say.
Matthew 10:19-20
But when they arrest you, do not worry about what to say or how to say it. At that time you will be given what to say, for it will not be you speaking, but the spirit of your Father speaking through you.
Exodus 4:10-12
Moses said to the Lord, “Pardon your servant, Lord. I have never been eloquent, neither in the past nor since you have spoken to your servant. I am slow of speech and tongue.” The Lord said to him, “Who gave human beings their mouths? Who makes them deaf or mute? Who gives them sight or makes them blind? Is it not I, the Lord? Now go; I will help you speak and will teach you what to say.”

Slowest Indian Run Ever

THE SCENE: About 32, but we warmed it up pretty quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x IC SSH (10slow10fast)
20 IC Boxer Jacks (i.e. high knees with a clap under each knee)
10x Tempo Merkins
20x IC Mtn Climbers (10s10f)
20x IC Tempo Squats

THA-THANG:
Two single-file lines on the grinder.
Everyone is SSHoping while the people in the back bear crawl to the edge of the Grinder and then to the front of the line.
When you get to the front, plank up and do shoulder taps until it’s time to go. When you go, lunge to the side of the grinder and then to the front of the line. Then repeat

  • SSH + Bear Crawl
  • Plank Shoulder Taps + Lunges

Switch the exercises half way

  • Al Gore + Crab Walk
  • Table Top Plank + Frog Hops

Final Stretch

  • Squats + Crab Walk
  • Slow Merkins + Frog Hops

10 Slow and 10 Fast Cycle (as many as you can in 5 minutes)

  • Dips
  • Calf Raises
  • Decline Merkins
  • Squats

Bear Crawl Indian race

  • Planks + Bear Crawls
  • SSH + Bear Crawls

MARY:

  • Protractor
  • Box Cutter
  • Peter Parker (Spider Man)
  • 20x IC LBC
  • ATM

COUNT-OFF & NAME-O-RAMA
Also had Cable Guy and FNG (Now called Rehab)
CIRCLE OF TRUST/BOM:
A lot of times we are going to fast to see the good in the things we are going through or studying. We all need to take the time to slow down and really dig deep to find the wisdom that is there for us to find in ever situation, whether that’s in the things we are reading or in the people we are meeting or just in the situation we are going through.

Take the time to slow down and really see/learn what wisdom is here to be had.

Quarter pounder with cheese please

THE SCENE: 45 and possible chance of rain, 30% it won’t
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burp

SSH X20 ic

smurf jacks z10 ic

plank jacks x10 ic

merkins x10 ic

Surfees x 5-6

squats x20 ic

imperial sq walkers x10 ic

oh, we threw in some burpees too
THA-THANG:

  • Rt 66 to the football field w merkins , big boys, and squats along the way
  • Quarter pounder on the football field
  • Sprint to 25 Yard line 25 merkins , rum backwards back to goal line
  • Add cheese, 10 burpees
  • Sprint to 50 yd line. 50 squats , run backwards to goal line
  • add cheese, 10 burps
  • sprint 75 Yard’s , do 75 mtn climbers
  • run backwards back to goal line
  • add cheese, 10 burps
  • sprint 100 yds, 100 SSH IC , run backwards to goal line
  • add cheese, 10 burps
  • we mixed in some abs too
  • Indian run back towards AO
  • rt 66 again w froggie hops and air presses

MARY:
Flutter kicks 20 ic

slutter kicks x10 ic

box cutters x10 ic

SURFEES! Superman swim until the big wave came . Slugger was waiting for the big one!

cash out w ATMs
COUNT-OFF & NAME-O-RAMA
13 incl 1 FNG, welcome singlewide and guest from Memphis SLIK NUT!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big things will take care of it’s self

Mole skin:

put the lid up when you piss!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

SSHs help when you can’t feel your fingers

THE SCENE: Clear, dry and cold. Felt like 20 but probably around 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20, Burpees x5, this and thats, rockettes x10

THA-THANG:

Mosey to the CMU pile stopping at walls for some:
Dips x10
Box jumps x 10
Declines x10
Reverse monkey humpers x10
Inclines x10
Repeat till it’s time to mosey again (2-5mins)

Once at rock pile:
Take paver and do
10 curls, 10 presses, 10 tris, 10 rows and run it to top of steps where you do 9 of each. Back down then 8,7,6,5,4, stop for some SSHs to help us feel our fingers again

Mosey to the hill
Rd 1: reg mericans, wide, diamond x5 do lap up around and down hill.
Rd 2: do Rd 1 exercises AND reg squats, squat jumps, smurf jacks x5
Rd 3: Do Rd 1 and Rd 2 exercises AND dry docks, inch worms, dips x5, repeat till time.

Mosey to AO-long way around

MARY:
Boat canoes, flutter kicks, stutter kicks, pickle pounders, monkey humpers…pretty much all the awkward exercises for the FNGs
COUNT-OFF & NAME-O-RAMA
11 total, 4 FNGs (Homer, Wolverine, pigskin, Joe Dirt)
CIRCLE OF TRUST/BOM:

I went to my daughters lacrosse game last night and it was a very close one. There were some questionable calls during the game to which one of the parents attending is very vocal and condemning of the referee. It was quite embarrassing to be sitting next to someone that was acting in such a manner. The way they were talking about The referee and the opposing team was uncalled for. My father always taught me to keep my mouth shut to referees and not to complain or put someone else down. I am not perfect and fail in that sometimes. My father’s advice was a great example for me as I became a man. My mother also backed that up with the “if you can’t say something nice about someone don’t say anything at all“.   I found myself criticizing the referees in the car ride home with my daughter listening intently. When I got home this scripture was waiting on me…..Ephesians‬ ‭4:29‬

“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”

Another lesson learned in my adult life. MOLESKIN:
Great group this morning, great to see Booster out there working hard even though he could not run. T-claps to my man Mr. Rogers for bringing out 4 FNGs! He is an early lead for the EH award this year!
ANNOUNCEMENTS:
3rd F gathering , Hardship Hill race

The 300

THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15
  • Monkey Humpers x 20
  • Drydocks IC x 10

THA-THANG:

  • The 300 (with CMU)- 50 Merkins, 50 pull-ups, 50 OH Press, 50 squats, 50 dips, 50 rows
  • Do 10 of each exercise, then do lunges with CMU to cones and back. CMU press every time you come up from lunge. When down at other end of cones, 5 CMU burpees

 

  • CMU Dora – 100 Merkins, 200 Squats, 300 BBS
  • Partner farmer carries while other exercises

MARY:

  • Ring of Fire
  • 1 min plank
  • LBC’s until end

COUNT-OFF & NAME-O-RAMA
12 Total – 1 FNG (Cable Guy)
CIRCLE OF TRUST/BOM:
Defining Manhood

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.” -Hebrews 10:24-25

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” -1 Timothy 4:8

“Rejoice in your sufferings, because you know that suffering produces perseverance; perseverance, character; and character, hope.” -Romans 5:3-4 (EMBRACE THE SUCK!)

Being a man isn’t about showing off or outdoing others, it’s about staying humble and uplifting to others. Being there for other people will get you much more gratitude than any object can.

MOLESKIN:

ANNOUNCEMENTS: