F3 Knoxville

Tag: Nature Boy

Shamrock – Walls of Jericho

THE SCENE: So humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle, side to side, butt kicks, high knees, run, stop. 

Stretching – Quads

Mountain Climbers – IC – 15 – 4 count 

Cobra stretch 

Tie Fighter 4 CT x 10 each

Smurf Jacks – 20

Cherry Pickers x5

1-2-3 MerkBurpee (Wide-Standard-Tri) x 3 

THA-THANG:

Mosey to the CMU pile 

Grab a CMU – I set out 4 extra CMUs with a rope around 2, with 2 more stacked on top. 

Form a large circle for the Walls of Jericho

Round 1

1 man will walk backwards dragging 4 CMUs around the full circle, during which the rest of the men will:

–Curl CMU AMRAP until the 1st man makes it back to their spot

–Smurf jacks AMRAP while the next man drags the quad CMU around, 

  • 1-2-3 MerkBurpee (Wide-Standard-Tri) AMRAP
  • Start back over with Curls, then Smurfs, then 1-2-3 MerkBurpees. 
  • We had 11 men so this took a while

Round 2

Once everyone has had a turn we do it again, but with 3 different exercises. 

  • Jumping Spiders – AMRAP
  • Bobby Hurly – AMRAP
  • Tricep CMU – AMRAP

Round 3

  • CMU Twinkle Toes “Heavy Twinkie”- AMRAP
  • Alternating CMU Merkins – AMRAP
  • Bench press while doing flutter kicks “Flutter Press”? – AMRAP

We made it through all 3 rounds and had 5 minutes to burn at the retention pond gully. We ran up and down twice and did some long planks

 

MARY:

Dealers choice – BBS, Merkins, V-ups, flutter kicks

COUNT-OFF & NAME-O-RAMA
11 men – Nature Boy, Osteen, Fabio, Crawl Space, Pom-Pom, Waxjob, Betty, Dumpster Dive, Curry, Mermaid, Anchorman, 

CIRCLE OF TRUST/BOM:

Resolution and Review 

Resolution – a firm decision to do or not to do something. Sound like a Yoda quote. 

From the devotions from Thomas a Kempis a 14th century Christian 

“In the morning make a resolution and in the evening examine yourself on what you have said this day, what you have done and thought, for in these things perhaps you have offended God and those around you. “

An example for a resolution to start your day – Pray that God would help you to consider others throughout the day more than yourself. Pretty easy to sit in bed at night to rewind and playback parts of your day. Was I self serving today or did I serve others? 

In the same devotional Thomas says “Just men depend on the grace of God rather than on their own wisdom in keeping their resolutions.”

 

Burpee Baseball @ Shamrock

  • Welcome: 1 and all.
  • Warmup: A little bit-o-this, little bit-o-that.
  • Workout: Burpee Baseball
    • Two Teams (split up as even as possible).
    • Player at bat throws a ball (from home plate) into the outfield as hard as can then runs around the bases doing two burpees per base (of the specified type) and then run home to get a point.
    • Player from oposing team goes an fetches the ball (starting from home plate) and must do 5 burpees of the specified type at the ball and then run to home to get a point.
    • The player who gets home first wins the point (ball).
    • Teams switch “At bat” turns every three runs (plays/at bats/competitions)
    • Both teams in the “Dug outs” do matching burpees of their player who is in the current play.  So if your player is running to fetch a ball then you do 5 of the burpees (of specified type).  If your teammate is throwing the ball then you do 6 burpees (of the specified type).
    • The team with the most balls wins the game.
    • We almost got through 20 balls and had one home run (Nice huck @Jenner!)
    • Third game of Burpee baseball ( Game 1, Game 2)
    • The Type of burpee is written on the ball itself and is one of the following
      • Burpee with plank jack
      • Burpee with one leg
      • Burpee with Iron mike
      • Burpee with Donkey Kick
      • Burpee with Double Squat Jump
      • Burpee with Parker Climbers
      • Burpee with Lunge
      • Burpee with Frog
      • Burpee with Big Boy
      • Burpee with Release Merkin
      • Burpee with Double Merkin
      • Burpee with Imperial Walker
  • Warmdown:  None.
  • Wrap up Word: 
  • Announcements:
    • Dad Camp
    • Of the chain (CSAUP)
    • Hard ship Hill

Head to Head Competition

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo merks
tempo squats
baby arm circles
cherry pickers
quad stretch
arm stretch

THA-THANG:

Break into 2-4 teams depending on how many PAX show up.
Competition
max reps on each.
1 Planks
2 Hand release Merkins
3 100’s at the track, may have to run heats with a winner’s and loser’s bracket
4 Big Boys
5 Wall Squats

We broke into 2 teams.  Team 2 beat team 1 by a score of 23-7.  Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:

ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL

Don’t Over Indulge

THE SCENE: Crisp but Coolish June Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters
Merkins
Squats
Cherry Pickers
Arm & Shoulder Stretching

THA-THANG:

1st & 10
Start at goal line, do 11’s.
end zone 1 pickle pounders (4ct)
end zone 2 LBC’s (4ct)
do 10, sprint to endzone and do 1, slowsey back to 10
do 9 at 10 YL, sprint to endzone, do 2, slowsey back to 20
do 8 at 20 YL, Sprint to endzone, do 3 and slowsey back to 30
do 7 at 30 YL, Sprint to endzone, do 4 and slowsey back to 40
do 6 at 40 YL, Sprint to endzone, do 5 and slowsey back to 50
do 5 at 50 YL, Sprint to endzone, do 6 and slowsey back to 40
do 4 at 40 YL, Sprint to endzone, do 7 and slowsey back to 30
do 3 at 30 YL, Sprint to endzone, do 8 and slowsey back to 20
do 2 at 20 YL, Sprint to endzone, do 8 and slowsey back to 10
do 1 at 10 YL, Sprint to endzone, do 10 and slowsey back to the last guy and finish with him
Aiken Legs
Repeat this combo with no rest
20 squats, 20 box jumps, 20 lunges (10 ea leg), 20 twinkle toes

We did Aiken legs 2x then did 75 merkins.  25 wide, 25 regular, and 25 diamond
MARY:
We circled up and a Pax would call out an ab exercise and lead us, then we would flip over and perform 10 merkins.  We did this for the last 10 minutes of the workout.  We were 5 people short of making it all the way around the circle.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced Judges newsletter topic of Gluttony and explained how that struck a chord with me.  Don’t be a Glutton, and don’t do things in excess.  Eating, drinking, working, etc in excess can become a sin.  We did a lot of Ab work today so that we may have sore abs and remember to make better choices about what goes into our bodies.
MOLESKIN:

ANNOUNCEMENTS:
We need Q’s and coffeeteria.

Shamrock – Just 10 more merkins

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

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

10 Merkins

Richard Simmons butt blasters 

10 Merkins

THA-THANG:

Mosey to parking lot

Battle buddy

1 man runs to pull up bars to complete up to 10 then run back to partner who is doing BBS (If rain wall squats / 10 BBS)

Go until each person completes 3 rounds 

To the CMU pile

1 man does flutter kicks while the other does 25 bench press – switch / 4 rounds for a total of 100 reps per person 

Then…

1 man does calf raises while the other does 25 curls – switch / 4 rounds for a total of 100 reps per person

After this we ran all around campus stopping for 10 merkins about 8-10 times. 

MARY:

Merkins, Monkey Humpers and Snow Angels 

COUNT-OFF & NAME-O-RAMA
13 including 1 FNG Chicken Hawk

Finger Food, Nature Boy, Osteen, Dumpster Dive, Tailhook, Jitters, Mermaid, Curveball, Waxjob, Chicken Hawk, Betty, Pickle Lock, Anchorman
CIRCLE OF TRUST/BOM:

Continuing what CheatSheet talked about last week…

Quit living as if the purpose of life is to arrive safely at death. Live like today is the 1st day and the last day of your life.  – Chase the Lion

Why is it so tempting to control our own lives? We are told to worry about money, our status, success, our retirement. I think about when I’m on my death bed, will I be pleased with how comfortable I made myself and my family in life. Or will I regret not taking more chances? Will I regret not giving up more of my time and resources for others. Jesus demonstrated pouring out his life for us. I think he is the ultimate example of chasing the lion. 

MOLESKIN:

ANNOUNCEMENTS: