Pacman – Page 29 – F3 Knoxville

Just another Monday Morning

March 19, 2018 Coolio

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station. Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud. 25 yards. Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times. Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage. Get into the habit of confessing sin to your brothers. Don’t let it build up and fester in your heart. God gives Grace the the humble. 1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a right^b spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q. Call someone to CO-Q.

TCOB

March 7, 2018 Snorkel

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hillbillies x 15 IC
Tempo Diamond Merks x 10
Cherry Pickers x 8
Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

Merkins
Thruster Merks
Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

Peter Parkers x 12 IC
ABCs on Q
Captain Thor 6:24 IC
Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS:

Run The Race

February 27, 2018 Archie

THE SCENE: 37°F, Clear sky and dark (no moon)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20 (IC)
• Jump Squats x10 (IC)
• Merkins x10 (IC)
• Curb to Curb
○ High Knees
○ Butt Kicks

THA-THANG:
Mosey up to the loop around the Admin Building

Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
• Cone 1 – Bear Crawl to the Chalk Line
• Cone 2 – Touch the Front Door of the Admin Building
• Cone 3 – Smurf Jacks x20
• Cone 4 – Merkins x20
• Cone 5 – Squats x20
• Cone 6 – Rows w/a Rock x20
• Cone 7 – Climb the Admin Building steps
• Cone 8 – Mountain Climber 4ct x20

MARY:
• Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
• Flutter Kicks (4ct) x20 IC
• Peter Parker x10 IC

COUNT-OFF & NAME-O-RAMA
7- Pacman, Music City, Crab-Legs, Walkabout, Breast Stroke (FNG), Belly Flop, Archie (QIC)

CIRCLE OF TRUST/BOM:
Perseverance, God has proven to be faithful. He will do his part so you do yours.

“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”
‭‭Hebrews‬ ‭12:1‬ ‭ESV‬‬

MOLESKIN:
It was very dark this morning. Reading the cards at each station was much more challenging than intended. The guys coped well and even avoided getting run over by a trash truck.

ANNOUNCEMENTS:
Everyone should sign up for the Asylum Hardship Hill 10hr team

Reverse Rt 66 Challenge

February 5, 2018 Mogul

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

Burpees
Merkins
Star Jacks
Big Boys
Dry Docks
4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA
31 PAX including one FNG: Kyle Baisley email: kyle.baisley@gmail.com
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None

Rocks and Running

January 29, 2018 Umbro

THE SCENE: Beautiful 43 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey up little baby hill and circle up in the parking lot at the top.

25 SSH IC
10 Cherry Pickers IC

THA-THANG:

Mosey to the bottom of Everest. 20 Merkins OYO. All out to the top of Everest.

Pair up with a Battle Buddy. One partner runs the loop around the asylum while the other partner does the following with a rock:

20 Curls
20 Squats
20 Flutter Kicks on the 4-count
Repeat until your partner returns and then switch

Lap 1 was way longer than I remembered, so we called an audible. 2nd set – one partner runs down to the stop sign and back, while the other partner does the following with the rock:

20 Should Presses
20 Bent Over Rows
20 BBSU’s

Mosey back to the AO and line up on the baseline. Bear crawl across the parking lot and then lunge back. 2nd set – front crab walk half-way and then jog it out to the other side. Repeat on the way back with backwards crab walk.

MARY:

Woodshack led us in some Iron Cross Flutter Kicks, and Cap’n Crunch cashed it out with some ATM’s.

COUNT-OFF & NAME-O-RAMA

43 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

Be content with the gifts and blessings that God grants you. We all fall into the trap of wanting more…..just a little more money, a little bigger house, a nicer vehicle, just a little more time, a little more grace from our spouses. The bottom line, though, is that no matter how much “more” we have in terms of worldly possessions, it will never provide the fulfillment and joy that we are seeking. No matter how much “better” our circumstances become, we will never be satisfied. We must avoid the temptation to keep wanting more, and instead, be content and thankful for everything that God has already given to us.

ANNOUNCEMENTS:

3rd F event coming up this Sunday (2/4) at the Wesley House. Workout starts at 2 pm and will be a great way to give back to the community.