F3 Knoxville

Tag: Napster

Good Ole Deck of Cards

THE SCENE: Little warm, but no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LB Arm Circles x12 Forward IC
LB Arm Circles x12 Reverse IC
Michael Phelps for a few seconds
Cherry Pickers x10 IC
Squats x10 IC
Bodybuilders x2 IC (to make sure everyone knows how to do them)
THA-THANG:

We did a deck of cards, all the way through. The number on the card equals that amount of reps, face cards are 10 and Aces 15. I pulled 4 cards at a time and after each round of 4, a different person called out cadence for 10 SSHs.

Spades = Squats
Clubs = BBS
Diamonds = Merkins
Hearts = Bodybuilders
Jokers = Run to scrapyard and do 5 pullups, 10 dips, and 16 (8 each leg) step ups.

We then did 11s across the grinder with dips and flutter kicks in cadence.

MARY:
Box Cutters x20
Side Crunches x10 each side
Side tri rise x10 each side
BBS x20
Plank knee circles led by Pinocchio
Little baby crunches to cash out

COUNT-OFF & NAME-O-RAMA
9 Men strong!
CIRCLE OF TRUST/BOM:
Lately things have been going great for me. I got my CPA license, got a big promotion at work, got a nice raise, scheduled a couple vacations for next year already, took a couple vacations this summer. Things are going really well. When I read the Gospel yesterday, it happened to be Matthew 6:19-23. Verses 19-20 read: “Do not store up for yourselves treasures on earth, where moth and decay destroy, and thieves break in and steal. But store up treasures in heaven, where neither moth nor decay destroys, nor thieves break in and steal. For where your treasure is, there also will your heart be.” This got me thinking of the story of Job and how he had it all. He had money, a family, status, and all of these other great, earthly things. Satan believed that if Job lost all of these things that he would stop worshiping God. Even after Job lost all of his money, his family was killed, and he lost his health and became ill, he still praised God. We all need to remember, no matter how wealthy we become or how great out earthly possessions are, to focus on God and where our true treasure lies.
MOLESKIN:
That beatdown was brutal. Thanks to everyone there who helped me call cadence! Doing 101 bodybuilders sure wears you out…
ANNOUNCEMENTS:

Elementary Beatdown

THE SCENE: Wet and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squat – IC x10
  • Monkey Humpers – IC x10
  • Merkins – IC x10
  • Mountain Climbers – IC x10
  • 3 CMU Indian Run to the Elementary School

THA-THANG:

  • Wall Walks (x5) OR Dry Docks (x25)
  • 50yd CMU Walking Lunges
  • 400 Meter Run
  • 50yd CMU Walking Lunges
  • Toes to Bar (x10) OR BBS (x20)
  • Pull-ups (x5)
  • Swing Groiners (x15) OR Bicycles (x30sc)
  • Rinse an Repeat!

MARY:
No time for Mary, Jail Break back to the A.O.
COUNT-OFF & NAME-O-RAMA
11 Pax
CIRCLE OF TRUST/BOM:
Whats it like to be Godly and how that looks. We tend to “reflect” on past events and think we could have acted differently or come across more Godly than we did in the moment. I invited the Pax to start thinking more Godly in the present and even pre-event. This way to become a better and more powerful light of God on this earth.
MOLESKIN:

ANNOUNCEMENTS:

Hey Buddy!

THE scene 

it was Saturday morning…
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Squats,merkins , monkey humpers , Peter Parker’s
THA-THANG:
Hey Buddy

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

MARY:
One minute pull up bar hang
COUNT-OFF & NAME-O-RAMA
5 buddies
CIRCLE OF TRUST/BOM:
Get right to live right
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Oh What Luck

THE SCENE: Felt steamy, a little drizzle at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 Windmills

8 Cherry Pickers

10 Arm Circle F/B

THA-THANG:

Grab CMUs and mosey to Crumpet.

3 rounds of 7s with CMU exercise at the tree.

Round 1:

1 Get Up

6 Mr. Spectaculars

Round 2:

1 Bodybuilder

6 Goblet Squats

Round 3:

1 2-count Iron Mike

6 Thrusters

Bonus for the 6:

10 BBS at the bottom

10 Merkins at the top

Repeato

MARY:
15 CMU up Flutters

15 Chest Presses

15 second isometric hold

Repeated twice
COUNT-OFF & NAME-O-RAMA
9 Mighty men fought the fartsack and won
CIRCLE OF TRUST/BOM:
“Only those who will risk going too far can possibly find out how far one can go.”

-T.S. Eliot
MOLESKIN:
Those get ups start to bite after a couple rounds.
ANNOUNCEMENTS:

Tough or Dead

THE SCENE: Cool Summer Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle’s (FWD/BWD) x 10 4-Count, Cherry Pickers x 10 4-Count, Tempo Squat x 10, Side Straddle Hops x 15 4-Count
THA-THANG:
Cardio – & 7’s ( Body Builder’s @ The Troll Bridge & WW2 Situps @ The Grinder)

Dora Time (2 Rounds)

  • 100 Box Jumps – Farmer Carry CMU
  • 100 Bent Row’s CMU – Bear Crawl to the far side of the bathroom
  • 100 Overhead Press – Lunge to the first basketball goal (CMU Overhead)

MARY:
Ab Kraken – 25 of each (8 Stations) WW2 Situps, Flutter Kicks, Peter Parker’s, Mtn Climbers
COUNT-OFF & NAME-O-RAMA
5 HIM’s to Kickoff June!  Drifter, Hammy, Flash, Napster, Butterfingers
CIRCLE OF TRUST/BOM:
Sometimes when that alarm goes off at 4:30 am we probably ask ourselves why.  Well recently one of our PAX shared a little wisdom with us.  “Getting old ain’t for sissies!”  That really got me thinking about what makes up a good long life, and what we don’t always think about is the suck.  You are going to hurt, your kids are going to keep you up all night, and basically life is just going to keep kicking your ass.  But here at F3 we have a little secret, and that’s the mental toughness we forge each morning.  We are preparing our minds and body for the suck, so when life does get tough we are ready.  Our family and friends rely on this strength, so be prepared and keep embracing the gloom.