Pacman – Page 18 – F3 Knoxville

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May 20, 2019 QuickBooks

THE SCENE: Humid, 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, baby arm circles (forward and backward), Mountian climbers

double Indian run to the “animal trail:

THA-THANG:
We started at a light post at the bottom of the “loop Parking lot.” At every other pole there was an exercise written in chalk. These exercises were done down and back.

Bear Crawl
Bunny Hop
Crab Walk
Frog Jumps
Lunges
Duck Walk

We moseyed to the Pavillion for Burpee Sprint Ladders

1 burpee – sprint down and back, 2 burpees – sprint down and back. etc. for 3 rounds. 45 sec., 1 min., 1:30.

Circled up in the pavilion for 7 x 3. We did 2 rounds of 6 exercises. The exercises were grouped together in pairs. seven reps of each exercise were completed back to back to back, as many reps as you could complete in 45 seconds with 15 seconds for rest.

Star Jumps, Jump Squats
Mountain Climber (4 count ), High Knees (4 count)
Jump Lunges, Side Kick outs

Roxanne by the Police – push up at Roxanne, half burpee at “put on the red light”

Surrenders: 4, 30-second rounds of 2 excercises. Move 1: Pax started on all fours. Hands directly under sholders. Knees at a 90-degree angle 2 inches off the ground. this was held for 30 seconds. Move 2: the Same position except hands was directly out from shoulders pushing against a wall. This was held for 30 seconds as well.

MARY:
Boat Canoe, Cross Crawl

COUNT-OFF & NAME-O-RAMA
17
CIRCLE OF TRUST/BOM:
As created creatures of the LORD, we are dependent. Dependent on life, breath, food, abilities, and talents. Let us know be deceived into thinking that the very things we are dependent on the Lord for creating independence in us.

Highway 45

May 14, 2019 Umbro

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

SSH
Tempo Squats
Baby Arm Circles (Forward/Reverse)
Cherry Pickers
Merkins

THA-THANG:
Went down to the oval parking lot – 9 light poles total on the perimeter of the oval. 1 Lap for each of the following exercises, stopping at each light pole and doing 5 reps of the exercise (total of 45 reps each lap):

Burpees
Flutter Kicks (4 ct)
Diamond Merkins
Jump Squats
Mountain Climbers (4 ct)
Star Jacks
Wide Merkins
Hello Dollies (4 ct)
Carolina Dry Docks
Victory lap for the ones who finished

Back up to the AO for bear crawls across the parking lot, stopping at each line to do 1 Merkin. Back across the parking lot with lunges, stopping at each line to do 1 squat. Then, reverse lunges across the parking lot with bear crawls on the way back.

MARY:
Just enough time for one set of American Hammers

COUNT-OFF & NAME-O-RAMA
27 HIMs – no FNGs

CIRCLE OF TRUST/BOM:

Make the most of the day you’re given. It’s easy to look ahead to the next weekend, next vacation, next milestone, etc., but God has given us today. Today is a gift – be intentional with it.

Asylum Q = 1 : Elevation Patch = 0

April 22, 2019 Bunny

THE SCENE: 46 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30, Baby Arm circles forward and back x 10

THA-THANG:
Grab a partner and a CMU

Round 1 – Mosey to the top to the Pathway just past Everest, One partner goes down one side of the hill with the other goes down the opposite side. When at the bottom run back to the top and do 2 partner mericans, repeat until you reach 8 partner mericans

Round 2, Same as round one except one partner carries CMU up the hill(Everest site) 4 trips up the hill with 5, 10, 15 and 20 4 cnt LBC, if your partner is not up the hill when you are done with LBC’s burpees while you wait.

Return back to AO the quick way(up Everest), trade of CMU with partner half way up.

COUNT-OFF & NAME-O-RAMA
24 PAX
CIRCLE OF TRUST/BOM:
Do the right thing, Love your neighbor like yourself and don’t ignore Bunny on group me(or we will take CMU’s to Everest)

Ultimate Redemption

April 18, 2019 Rainbow

THE SCENE: Cool and around 40 degrees. Won’t be many more like this for a while.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20SSH on 4ct, Cherry Pickers x10, Tempo Squats x10 head to baseline 20 Rocky Balboa’s jog down and back, 20 more Rocky Balboa’s…
THA-THANG:
Mosey to lower parking lot, regroup and perform 20 4ct Hello Dolly

Mosey to Pier, Reps performed on pier 25 merkin, 25 squat, 25 calf raise, 25 LBC’s then run .25 mile loop…rinse and repeat 4x’s.

Mosey to Cardiac

Run up Cardiac with stops at every bend for 10 jump squats at each spot repeat 2x’s

Mosey back to AO

MARY:
Back at AO perform American thor’s, 25 hello dolly, 10 side crunch each side, Monkey humpers x10, and cash out with ATM’S.
COUNT-OFF & NAME-O-RAMA
7 beat the Tuesday gloom
CIRCLE OF TRUST/BOM:
Talked about preparation for Easter and the ultimate redemption story. We are to celebrate the great gift that Christ has given us by dying for us. As everyone was celebrating and captivated by the redemptive story of Tiger Woods winning the Masters, it pales in comparison to the thing we are to celebrate on Easter Sunday. The Ultimate Redemption story.

Wednesday Grind

April 17, 2019 Capn Crunch

THE SCENE
54 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Windmill Merkins x12 (IC)
4ct Diagonal Lunges x12(IC)

Line up on curb
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back
BAC Fwd x15 (IC)
BAC Bkwd x15 (IC)
4ct Overhead Claps x15 (IC)
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back

Mosey to pavilion

Picnic Table 11’s
11’s on picnic tables: Derkins and Under-the-Table Rows (fast with no rest)

Mosey to far parking lot.

Grinders
Partner up with Battle Buddy. Battle Buddy lunges to the first cone, then sprints (full speed, not a mosey) to 2 second cone, does 10 reps of the exercise and then runs back (80% speed). While Buddy 1 does the exercises, Battle Buddy 2 alternates between 4ct Flutter Kicks and Superman Swims, x15 of each. Switch.

After each set increase the number of reps by 2 until each man does a total of 20 reps on the final run. The exercises for the two rounds are as follows:

Rd 1 = Diamond Merkins
Rd 2 = Squat Jumps

Mosey to pavilion

Picnic Table 11’s – The Sequel
11’s on picnic tables: Bench Squats and Dips (fast with no rest)

Mosey back to hill near the SP.

MARY
American Hammers x20 (IC)
Freddie Mercury x20 (IC)
Side Crunches Lf. x15 (IC)
Side Crunches Rt. x15 (IC)

COT
Number off and Name-O-Rama
13 PAX

BOM
BBC Video – Lion Attacked by Pack of Hyenas (https://www.youtube.com/watch?v=a5V6gdu5ih80)

Proverbs 17:17, “A friend loves at all times, and a brother is born for adversity.”

Often it’s not the big things in life that take us down, it’s an overwhelming presence of small things. Temptation comes like a pack of hyenas, nipping at our backside staying just out of reach. If it was just one or two things we could probably handle it, but it’s never that few. Pretty soon we are surrounded, exhausted and in danger of being eaten alive. That’s when having a battle buddy is more than just a cliche, it’s a life line.

We aren’t meant to fight our battles alone. God has given us His Spirit and surrounded us with His people. Open your eyes and look around…who are the men you would want next to you when the hyenas come? More importantly, are you the type of man others would want to call on?

Submitted by Cap’n Crunch