F3 Knoxville

Tag: Mr. Wedgie

Tractor Clause’s Christmas Eve Elf Training

THE SCENE: Warm (40) for December and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 LBAC IC front and back

15 Windmills IC

20 Imperial Walkers IC

5 Man-makes IC

21s, count out to 5 and then silent to 21.  Everyone did it perfect and avoided the penalty and do over.

THA-THANG:
This was a CMU workout to get Santa and his elves ready to deliver heavy packages.

  1. 50 OH Press, then Overhead CMU Carry (OHCC) to other end of parking lot
  2. 50 CMU Curls, then OHCC back
  3. 50 CMU block squats, OHCC to other end of parking lot
  4. 50 CMU BBS, OHCC back
  5. 50 CMU Ground to Overhead, OHCC to other end of parking lot
  6. 50 CMU Squat Thrusts, OHCC back
  7. 50 CMU block swings, OHCC to other end of parking lot
  8. 50 CMU Swith Arm merkins, OHCC back

Mosey to the planters:

11s on the planter boxes of Step-ups and Little Baby Crunches

Mosey over to AO and circle up for Mary.

MARY:
Time for some Jose Felicianos.  While “Feliz Navidad” is playing, circle up in plank position.  When Mr. F sings “Feliz Navidad”, do a merkin.  When he sings “I wanna wish you a Merry Christmas”, do a plank jack.  Merkin count: 21.  Plank jack count: 18.  Plank duration: 3:06.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Despite all the hustle and bustle, always remember that it’s really all about Jesus during the Christmas season.
MOLESKIN:

ANNOUNCEMENTS:

Blue Light Special

THE SCENE: Cold and clear 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Windmills x 10 IC, Cherry Pickers x 12 IC, Imperial Squat Walkers x 12 IC, Grady Corns x 12 IC, T-Plank Arm Circles x 10 IC bi-directional bilaterally
THA-THANG: Partner Up

  • P1 does MKNS while P2 runs to “intelligibly” get a coupon from rock pile (then switch roles)
  • Mosey to Bank and P1 runs a lap w/ coupon  while P2 squats w/ coupon until P1 returns & switch until 200
  • P1 performs triceps raises w/ coupon while P2 runs lap, switch until 100
  • P1 performs BBS while P2 runs lap, continue until 150
  • Run to rock pile with 5-0 assistance crossing road “the Blue Light Special”
  •  Return / run to AO

MARY:
flutters x 20 IC, box cutters x 20 IC, Bruce Lees x 10 IC, 30 MKNS SC, 3 Burpees
COUNT-OFF & NAME-O-RAMA
15 rock toting men: Natty, Simmons, Tuba, Chaucer, Herbie, Fast-n-Easy, Stickers, Fob, Biohazard, Wilson, Mr. Wedgie, Hamm, Tractor, and Belding
CIRCLE OF TRUST/BOM:
A few quotes:  “I always thought it was me against the world and then one day I realized it was just me against me,” Every next level of your life will demand a different you,” Everyone wants a powerful woman until you start dating her and realize you have to step your shit up.”  Basically, know that it is you against you until you devote yourself to those relationships, especially one with God.  As we did today, “partner Up,” because you’re never really alone.
MOLESKIN:
Pray for Biohazard’s old mentor Connie who is now in hospice.
ANNOUNCEMENTS:
convergence at Truck stop next week, otherwise Hamm on Q for Brickyard

Just a Piece of Charcoal

THE SCENE: Brisk – Like the Iced Tea

WARM-O-RAMA:
SSH, Mountain Climbers, SSH, Mountain Climbers, SSH, Mountain Climbers

THA-THANG:
7 of Diamonds

Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.

  • Round 1 – 7 Burpees – Lunge between cones
  • Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
  • Round 3 – 21 Merkins – Duck walk
  • Round 4 – 28 Squats – Crab Walk
  • Round 5 – 21 BBS – Lunge
  • Round 6 – 14 Merkins – Duck Walk
  • Round 7 – 7 Burpees – Bear Crawl

MARY:
Flutter Kicks, Boat/Canoe

CIRCLE OF TRUST/BOM:
A piece from John Ortberg’s “The Life You’ve Always Wanted” about meditating on scripture. The scripture was Psalm 46:10: “Be still, and know that I am God!” We challenged ourselves to keep that scripture in mind throughout our day.

Spectacular

THE SCENE: Cool, clear 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x25 Each position/each direction

SSH x 40 IC

Imperial Squat Walker x 15 IC

8 Count BB x 5 IC
THA-THANG:

Mr. Spectacular 11s: PAX performs one Mr. Spectacular then does suicides to all 10 cones. Then two Mr. Ss, 9 cones etc.

Lunge length of parking lot

Crab walk length of parking lot

MARY:
10 – 8 count BB

20 Flutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember to take a second and listen to those around you and not instantly fire off your opinion/stance. Understanding someone else’s point of view is a great sign of respect. It does not mean you have to agree with their view, just listen and understand.
MOLESKIN:
REMEMBERTODRINKYOUROVALTINE
ANNOUNCEMENTS:

Blackjack – Recycled

THE SCENE: Dark and Dry

WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

 

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Then Suicides

THA-THANG #2: 

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

CIRCLE OF TRUST/BOM:
I don’t remember what I said but I bet it was good.