Natty – Page 67 – F3 Knoxville

Anniversary Gift

February 3, 2018 A-Rod

THE SCENE: Cool 18 Degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

T-Plank Arm Circles x 10 IC ED both arms

5 Burpee OYO

Tempo Merkin x 15 IC

Imperial Squat Walker x 15 IC
THA-THANG:
On the hop to planters

Aiken Legs: Box Jump x 20, Squat x 20, Split Jack x 20. Rinse and repeat x 3

Mosey to big lot

Kraken:

Cone 1: CDD x 20
Cone 2: Narrow squat x 20
Cone 3: 4ct Flutters x 20
Cone 4: Star jumps x 20
Cone 5: 4 ct Shoulder Taps x 20
Cone 6: Reverse Lunges x 20
Cone 7: 4 Ct bicycle x 20
Cone 8: Smurf jacks x 20

Mosey to start point

Burpee broad jump down and back parking lot

7s at planters: Incline merkin, dips

MARY:
American hammers x 20 IC

Hand Release Merkin x 10 IC

4 ct Flutters x 20 IC

Diamond Merkin x 20 IC

Hello Dolly x 20 IC

Wide Merkin x 20 IC

Side Crunches x 20 Each side IC

Ranger Merkin x 20 IC

Capn’ Thor 1:4 up to 5:20

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, FNG Wood Tick (Todd Justice)
CIRCLE OF TRUST/BOM:
Be a man! We are called to stand in the gap. To hold our post. Put on the full armor of God (Eph 6:10-19). It is easy to shrug and walk away from this World and leave it to the “whatever”. We are not called to do that and we cannot abandon our post. Stay at your position until relieved. We are armed and ready.

A Naturally Light Leg Adventure

January 24, 2018 Natty

THE SCENE: FRICKIN COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x 10 IC, High Knees x 20 IC 4 CT, Arm Circles x 10 IC 4 CT (ED), SSH x 25 IC 4 CT, Hand Release Merkins x 10 OYO
THA-THANG:

Butkus- Rapid Curb Step Ups 3 x 1 Min
Aiken Legs (No Rest) 20 Squat, 20 Box Jump, 20 Lunges each leg. Rinse n Repeat x 4
MOSEY to back parking lot in Black Snake Formation
BOMBS (Partner Up): Burpees x 50, Outlaws x 100, MKNS x 150, BBS x 200, SQUATS x 250
MOSEY to Front Lot
Leg Blasters: 20 Squat, 20 Lunge, 20 Bobby Hurley’s x 2 rounds
MARY
Bicycles
Flutters
Crab Humpers

COUNT-OFF & NAME-O-RAMA
PAX count 9: Fast & Easy, Mr. Wedgie, Natty, A-Rod, Tractor, Herbie, Crossroads, Whammy
CIRCLE OF TRUST/BOM:
Don’t take for granted the relationships you have. Marriage is sacred and it isn’t easy. Encourage those when you can that find themselves in relationship trouble, whether a spouse or a friend.
MOLESKIN:
Prayers for Fast n Easy’s sister and A-Rod’s friend whose son is in some trouble
ANNOUNCEMENTS:

Thanks to all who put up with me today…unless you left early, each participant received a present in the form of a can of Natty Light!

Standard Work Day

January 16, 2018 A-Rod

THE SCENE: Overcast 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 IC

Tempo Squat x 10 IC

SSH x 30 IC

Imperial Walker x 10 IC
THA-THANG:
Wheel of Animal Walk:

Frog Hop across parking lot (hands on head). 10 Merkin on curb
Bear Crawl across parking lot. 10 merkin Left hand on curb
Duck Walk across parking lot (hands on head). 10 merkin Right hand on curb
Crab Walk across parking lot. 10 merkin with feet on curb

Super 21: Perform 1 squat/1 BBS, 2 squat/2 BBS, etc

Squat/BBS Reps 1-10
21 standard merkin
Squat/BBS Reps 11-15
21 CDD
Squat/BBS Reps 16-18
21 Ranger Merkin
Squat/BBS Reps 19-21
21 Mountain Climbers (4 ct) IC

Suicide Ladder:

Sprint to first cone and back and do 10 Monkey Humpers
Sprint to second cone and back and do 15 burpee
Sprint to third cone and back and do 20 smurf jacks

Lunge down length of long parking lot and Bernie back

11s: Dips and inclined merkins at planters

MARY:
Flutters x 30 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Our actions/decisions affect more than just ourselves. The effect on those around us to people beyond what we can see or ever know is unknown. There are consequences to our actions. Jesus Christ took the punishment for all sin. He took all of it before we knew Him out of love. Accept you mistakes, deal with the consequences, seek forgiveness. Above all know you are loved and you can get up and continue to move.
MOLESKIN:
Pray for friends step-son as he deals with decisions he has made.
ANNOUNCEMENTS:Fast-N-Easy VQ Thursday!!!!!

Ice Melt

January 13, 2018 A-Rod

THE SCENE: Cloudy, snow flurries, 24 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm Circles x 10 ED

5 Burpee OYO

Tempo Squat x 10 IC

SSH x 30 IC

Tempo Merkin x 20 IC
THA-THANG:
Mosey to big lot

Shoulder Blasters:

Arms from hips to over head in front = 30 reps (10 reps with thumbs pointed down, 10 x thumbs in, 10x thumbs up)
Arms out to side to front = 30 reps (same deal with thumbs)
Arms from hips to overhead on side = 30 reps
Over head press = 10 reps

The Cooper (10:1 exercise): At start Burpees, squats, merkins. Lap around outside of big lot. Then 9 reps, lap, 8 reps, lap, etc.

Partner Up

Tammy Wynette:

P1 starts with merkin (set of 10) and P2 starts with Squats (set of 10). After 10 completed swap and continue in reps of 10 until each exercise equals 100 reps.

Mosey back to AO

4x4s Until Q says stop

Rugby Hops across lot (length wise)

Wolverine merkin until Q says stop

Bernie back and forth on lot

High Knees back to start

MARY:
Flutters x 30 IC
WWII Sit-ups x 20
Hello Dolly x 20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prayer requests/prayer
MOLESKIN:

ANNOUNCEMENTS:
Switchgrass is starting small group study next Wednesday (1/17/18) at 6p. DM him for additional information.

Foggy Coverage

January 9, 2018 A-Rod

THE SCENE: Fog, 34 degrees, which felt hot after last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 ED IC

Imperial Squat Walker x 20 IC

SSH x 30 IC

10 Burpee OYO
THA-THANG:
The Gross: 12 Reps of each exercise with CMU then run lap around parking lot. Total of 4 rounds.

Curls
Bent over rows
Overhead press
Blockin
Tricep Extension
Swings

4 Corners: 10 to 1 Exercise. Two groups. Run between stations at corners of parking lot.

BBS with CMU
Burpee
CDD
Overhead Press with CMU

COUNT-OFF & NAME-O-RAMA
Six enjoyed the warm weather and got better.
CIRCLE OF TRUST/BOM:
1 Peter 5: 8-9: Stay alert. Stay safe. Do not go where you know you will be tempted or join in conversations that are not pleasing to God. Be attentive to what you watch, look at, read, and say. The devil is looking to trip you up.
ANNOUNCEMENTS:
Natty VQ on Thursday!!