F3 Knoxville

Tag: Natty

Can’t feel my legs Clark

THE SCENE: 8 degrees, clear, full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial squat walker x 10 IC

SSH x 25 IC

Hand Release Merkin x 10 OYO

T-Plank Arm Circles x 10 ED
THA-THANG:
Up-Downs x 10

Yul Brenner: 7 different merkin types, 10 reps of one type, run lap, 10 reps of next type.

CDD, Wide Merkin, Reglar Merkin, Ranger Merkin, Crucible Merkin, Diamond Merkin, Chuck Norris

Walk Like an Egyptian: Single line at long parking lot. Begin lunging in line. Every third lunge last man sprints to front of line. Reach end of parking lot, turn around and repeat back to start.

Triple Nickel: 50 yard distance. Starting point do 5 burpees run to 50 yard mark and do 5 BBS. Total of five rounds.

7s: At planter blocks. Box jumps and dips.

MARY:
Imperial Squat Walker (2 min)

Leg Raises x 20

Qualification sit-ups AMRAP

Flutters x 30

Chuck Norris merkins x 25
COUNT-OFF & NAME-O-RAMA
5 lunatics started the year off right.
CIRCLE OF TRUST/BOM:
John 8:12 Jesus states who He is and the Pharisees say he is lying. Jesus was seen as a lier, a lunatic, or the Lord. We face the same denial or acceptance within our society today. How will you place Jesus in your life going into this year? Will He be a historical figure, a nice guy, or Lord? Remember where He sits and that He is coming back.

Burpee Land

THE SCENE: 32 and mostly cloudy. But is it really 32?  Seems warmer than that for some reason.  Maybe because we’re comparing to Thursday’s 18…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Hindurkins x15 IC
AGTJ x8 (I think… Fast-N-Easy said it was 9)
LBAC x20 each way IC
Box Cutters x20 IC

Super Mario style! Run and box jump all 20 Goombas lined up in front of the school!

THA-THANG:
Mosey over to the entrance of the park for a rousing game of Burpee Land.
Starting at Card #1, do the number of burpees corresponding to card number, then follow the instructions on the card:

1. Turn right, Lunge to the next card

2. -Mosey 1 full lap around the park
-20 Dips, 20 BBS, R&R
-Bunny Hop to next card

3. -Mosey 1 lap
-7’s on the hill – Diamond Merkins and Squat Jumps
Up the hill: Sprint, Bernie, Backward Bear (repeat)
-Burpee Broad Jump to the next card

4. -Sprint 1 lap and go to the splash pad

5. -15 4-count Monkey Humpers IC
-15 4-count Side Crunch each side IC
-15 more Monkey Humpers IC
-Crab walk to the Pavalon

6. -5 Leg-Up each leg
-10 Derkins from the bench
-10 Leg-Up each leg
-10 Derkins from the tabletop
-Bear crawl to the splash pad for

7. -20 Burpees For the Win!

MARY:
30s of Star Gazers after those burpees!
Mary right here at the splash pad:
Flutter Kicks x25 IC
LBC x25 IC
Leg Pushdown Ring of Fire
4-3-2-1 Merkin Ring of Fire
One more lap around the park to pick up the cards

COUNT-OFF & NAME-O-RAMA
5 players in the game this morning, no FNGs
CIRCLE OF TRUST/BOM:
Playing the game this morning was a little bit like our Christian walk… Everyone read the cards and followed the instructions, but I was also there alongside, and I knew exactly where we were going and what was coming next.  For real life, we have written instruction that we can follow to the best of our ability, but we also have the Holy Spirit within us, walking with us.  He knows the beginning, middle, and end. He knows what’s written on all your cards because He wrote them.  And they’re for our good, because He loves us.  Sometimes it’s difficult, but we need to make the choice daily to trust Him.
MOLESKIN:
Fun morning getting to work with these men! Worked hard playing hard!
ANNOUNCEMENTS:
Start training for Alcoa CSAUP! End of February…

Frozen Chosen

THE SCENE: 17 degrees, clear…yup, straight up cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers (Cadre Danny style)

Merkin x 10 (4ct) IC

SSH x 25 IC
THA-THANG:
Four cones: Run to cone, perform exercise, run backwards to start, then run to next cone.

  • 25 yrd cone = 25 merkin
  • 50 yrd cone = 50 squat
  • 75 yrd cone = 75 Mtn Climbers (single ct)
  • 100 yrd cone = 100 SSH

Deconstructed Burpee: 10:1 Exercise. Squat, leg thrusts, merkin, leg thrusts (10 of each, then 9, 8, 7, etc)

Suicides: Same four cones. Sprint to each cone and run backwards back to start. Complete 5, 10, 15, 20 merkin working through cones.

Ascending Curb Crawls: Bear crawl between curbs in driveway and perform merkin each time you cross to other side. First time across 1 merkin and keep adding 1 merkin each time you cross until reaching 13.

MARY:
100s (20), Crunchy Frog (15), WWII sit-ups (25), flutters (20). Final Sprint.
COUNT-OFF & NAME-O-RAMA
FNG – David Eubanks (Dilbert)
CIRCLE OF TRUST/BOM:
Read Matthew 1:1-17 about the Genealogy of Christ. We also have a great pedigree. We are sons of the Living God. We live here on His earth and represent Him. As we head into the new year remember who we represent. All our words, actions, and thoughts should be pleasing to Him. We are not perfect but we need to remember who we represent. The World is watching.
MOLESKIN:
Matthew 1:1-17
ANNOUNCEMENTS:
Wax Job will be on Q Saturday 12/30/17. Our Coffeteria is closed until after the New Year. Wax Job will choose where to meet after Post.

Sugar Cookie Shake Down

THE SCENE: Clear, cold, and awesome
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles x 10 ED IC

Mtn Climbers x 20 (4ct) IC

SSH x 25 IC

Tempo merkin x 20 IC

THA-THANG:

Mosey to large parking lot

Dora 1-2-3: Partner up.

P1 begins exercise while P2 runs 75 yards. Flap jack and P2 picks up count of exercise.

100 merkin, 200 LBCs, 300 Squats

Bearway to Heaven: 7 cones at extending distances. Bear crawl to cones and run back to start. At each cone begin with 7 burpees, run back, bear crawl to next cone for 6 burpees. Continue until cones and burpees are completed.

Mosey back to AO

7s: Step-ups and Incline merkins

MARY:
10 box jumps, 30 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you are going to make a New Years resolution, make it something you can work towards or manage. All these resolutions that are made and not completed cause people to feel like failures. Set your goal on something that you really want to accomplish and that you can put you heart and mind behind. Don’t start something that you know will end up in failure and cause you to feel like a failure.

CMU Christmas!

THE SCENE: Dark, damp, 50 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Arm Circles x 15 (4 ct) ED IC

“Some of these”

Tempo Squat x 20 (4 ct) IC

4x4s – 4 Rounds
THA-THANG:
Coupons!!

CMUs: Curls x 20, Tricep extension x 20, Bent over rows x 20, over head press x 20. Three rounds with lap around parking lot between each round.

Hot Potato: Partner up, on 6 with ankles locked. P1 does BBS with CMU starting on ground over head. Hands CMU to P2 at top of BBS and P2 goes down and touches CMU to ground over head. AMRAP

Greta 1,2,3,4: P1 runs with CMU to end of parking lot and leaves CMU for P2 and runs back. P2 begins exercises with CMU at start point. Running count of reps between partners.

  • Lion King (100 reps), Curls (150 reps), Incline merkin on CMU (150 reps), Military press (200 reps)

MARY:
Flutters with CMU over head x 30 (4ct) IC

American Hammers with CMU x 15 (4ct) IC
COUNT-OFF & NAME-O-RAMA
FNG: Mike Teasley (Stiffler)

Mr. Weggie

CIRCLE OF TRUST/BOM:
PAX leadership and grabbing Q slots at Brickyard for 2018! Leadership!
MOLESKIN:
Pray for Robert as he heads to Ft Benning for basic on 12/27.