Pacman – Page 30 – F3 Knoxville

Battle Buddy Grind

January 26, 2018 Archie

THE SCENE:

30°F, clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x25 (IC)
Cherry Pickers x20 (IC)
Imperial Walker Squats x20 (IC)
Burpee x5 (OYO)
Merkins x10 (IC)
Squats x10 (IC)

THA-THANG:

Mosey to the new parking lot just past the playground parking lot

Partner up w/ Battle Buddy

Partner runs loop while other partner works on:

200 Squats

200 Merkins

200 BBS

200 Squat jumps

(Both partners’ reps accumulate toward total)

Jump Rope until everyone is done

Partner Derkins x10 (OYO- 3 sets)

MARY:

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

ATMs (5 Shoulder Taps, 5 Tempo Merkins, 5 Merkins) IC

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

LBC x30 IC

COUNT-OFF & NAME-O-RAMA:
CIRCLE OF TRUST/BOM:
F3’s mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.
F3 Qsource Blog:

https://f3qsource.blog/2018/01/25/jan24-f3qsource-daily-maxwell-scriptures-and-quotes/

MOLESKIN:

The morning flew by. There was more planned but we ran out of time.

Moving Escalator

January 24, 2018 Bunny

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop X 20
Imperial Squat Walkers X 15
Arm Circles x 14 each way
Burpo’s – 5
THA-THANG:

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Big Boys
– 30 Merkins, Devin Hester 10 BBS
25 Merkins Devin Hester 25 BBS
20 Merkins, Devin Hester 20 BBS
15 Merkins, Devin Hester, 25 BBS
10 Merkins, Devin Hester, 30 BBS

Mosey towards Asylum

Moving Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
10 reps, run to next stop, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

At the Hill(next to AO)

5 burpees at bottom run to top and do 5 burpees.

Aborama:
7 x Captain Thor
Boat Canoe
COUNT-OFF & NAME-O-RAMA
40 PAX with one FNG Face Plant
CIRCLE OF TRUST/BOM:
My wife and I have been doing a devotional call the Bible in one year on through the bible app. It has been great to go through verses together. Here is the link to the bible app if your interested https://www.bible.com/app

Keep it Simple, Keep it Moving

January 23, 2018 Capn Crunch

THE SCENE
48 and Mild Fog

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x30 IC
4ct Squats x15 IC
Windmill Merkins x10 IC
4ct Lunges x15 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkw x12 IC
Jog a lap around the parking lot

Mosey to half-way up the hill next to parking lot

THA-THANG
Jacob’s Ladder
Start at half-way point up the hill. Run to the top of the hill and complete 2 Merkins and 2 Squats. Run back down. Immediately run back up and do 4 Merkins and 4 Squats. Rinse and repeat adding two reps of each exercise until everyone completes 10 Merkins and 10 Squats.

Mosey to new parking lot across from the playground.

Leg & Ab Circuit
Complete as many rounds of the following circuit in 5 minutes as you can.

Circuit 1: Legs

1st cone 10 lunges in place
2nd cone 5 burpees
3rd cone 10 squats
4th cone 5 burpees

Complete as many rounds of the second circuit in 5 minutes as you can.

Circuit 2: Abs

1st cone 10 BBS
2nd cone 10 Russian twist (count only one side)
3rd cone 10 4ct Hello Dolly
4th cone 10 Russian twist (count only one side)

Mosey to Pavilion

Bench Work
Every one grab a bench. Complete the following exercises in as many rounds as possible for 6 minutes.

Step-ups – 10 each leg
Incline Merkins – 15
Dips – 15
Step-ups – 10 each leg
Decline Merkins – 15
Dips – 15

Mosey back to SP

Parking Lot Suicides
Start at one end of the parking lot. Run suicides using the parking lines on the ground. the the parking

Circle up for Mary

MARY
4ct Flutter Kicks x20 IC
Side Crunches Rt x20 IC
Side Crunches Lf x20 IC
4ct Flutter Kicks x20 IC
4ct Superman Swims x20 IC

COUNT-OFF & NAME-O-RAMA
5 PAX

CIRCLE OF TRUST/BOM
We reap what we sow, but not in the same season.

This is a biblical principle that we would do well to heed ourselves, and train our children in. It explains why it is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things. The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul. This is why long term goals couple with short term grit is critical for growth. Keep your eyes fixed ahead and do simply do the next right thing. The fruit will come, in it’s due season.

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Galatians 6:9

Downright Warm

January 22, 2018 Frenchie

THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders

Called it during the lap of 8, props to Plunger for pushing it with me.

MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)

COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs

CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.

ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.

Simple Doesn’t Mean Easy

January 11, 2018 Capn Crunch

THE SCENE
43 and Foggy

F3 WELCOME & DISCLAIMER

WARM-O-RAM
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Windmill Merkins x16 IC
Baby Arm Circles Fwd 4ct x12
Baby Arm Circles Bkw 4ct x12

Grab a Battle Buddy and head to the curb and line up on the orange cones.

THA-THANG
It Takes Two
Battle Buddys take turns performing 1 rep of exercise each until they reach 30 burpees total. Sprint to the orange cone, complete 15 BBS then lunge to yellow cone. At yellow cone, sprint back to start point.

Exercises:

Rd 1: Burpees
Rd 2: Dry Docks
Rd 3: Bobby Hurleys

Rinse and repeat!

Mosey to the pavilion.

1-2-3 Pyramid on Benches
Do the following: 1 Let Me Up, 2 Decline Merkins, 3 Squats. Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to base of Cardiac Hill

Route 66
Stop at each light pole and do one Diamond Merkin. Increase 1 rep each at each consecutive light pole until you get to 11 reps total.

Mosey back to the SP

MARY
Flutter Kicks 4ct x20 IC
Side Crunches Rt x20 IC
Side Crunches Lf x20 IC
Hello Dolly 4ct x20 IC
Superman Swims 4ct x15 IC

COUNT-OFF & NAME-O-RAMA
4 PAX

COT/BOM
Stay in the fight!
“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.”
– 1 Peter 5:8-10

Each day we face a battle. What makes it tricky is that it isn’t a physical battle, but a battle in our mind and hearts. It’s easy to get complacent and put our minds on autopilot, and that is exactly what our enemy wants. Each day we must “resist” and stand “firm” against his attacks. The key is to recognize that we don’t fight this battle alone! We have brothers around us who are ready to lock shields and pursue righteousness with us. It’s not easy, but it’s worth it.

Submitted by Cap’n Crunch