Pacman – Page 31 – F3 Knoxville

Prancercise

January 10, 2018 Waxjob

THE SCENE: 40ish… and moist. Felt like 60 after the last couple of weeks!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
FSH x20 IC
SSH x20 IC
TN Rocking Chair x15 IC
AGTJ x10 IC (gettin’ easier!)
Crabwalk Toe Touches x15 IC
Hindurkins x15 IC
Tempo Cossack Squat x20 IC

Line up on the curb link arms, 10x 4ct calf raise IC
25% across the parking lot
20x single count calf raise OYO (too hard maintaining balance)
50% across the lot
20x calf raise
75% across the lot
20x calf raise
AYG across the lot

THA-THANG:
Mosey up to the rock pile by the Asylum building, one stop along the way for some Al Gore and 20x BBS

Line up in the grass about 50yd from the rocks and pair up.
One man does exercise (Merkins|Curls|Rows) AMRAP while waiting
Other runs to pile, gets a rock, 10x squat-OHP and returns with rock. Switch up.
3 trips each. Should finish with a 6-pack per team.

Regroup at the pile, leaving 6-packs at the grass

Merge into 4-man teams

2 men run to grass, 20 leg-pushdowns, and return with one rock each.
Meanwhile, other 2 men are doing kegstand squats
Switch up, R&R until all rocks are returned to the pile.

Time’s running out! Bear crawl down Everest halfway or so, then mosey back to the AO, one stop for Tempo Squats with Crawdad.

MARY:
Q did a bad job of time management today… Crawdad led the cheetahs in some Hello Dolly.
COUNT-OFF & NAME-O-RAMA
30 strong today, including one FNG: Welcome Beans! (Clay Daniel)
CIRCLE OF TRUST/BOM:
Will you “Go out” without knowing?
“He (Abraham) went out, not knowing where he was going” (Hebrews 11:8)
See My Utmost for His Highest, Jan. 2
When God tells you to go, he usually doesn’t tell you His end game. Have faith that He knows what He’s doing and obey!
MOLESKIN:
Thanks, Crawdad for taking care of all the cheetahs in the group and making sure they didn’t get bored waiting for the rest of us… My apologies on running over. I really need to get over there sometime during the day to get a good mental map of the place. Doesn’t help planning that the satellite images are all outdated!
ANNOUNCEMENTS:
Alcoa CSAUP coming up 2/24… Be on the lookout for shirts on Mudgear

Warmin’ up in here!

January 8, 2018 Proton

Warmorama

Side Straddle Hop X 25
Ty Fighters X 20
Imperial Squat Walkers x 15
Bobby Hurley x 20

Mosey to Lower Lot – 4 stations

20 Squats, 20 Mercan
- Run a lap pass to next stop
20 Mary Catherine Lunges (10 each leg), Close Mercan
- Run a lap pass to next stop
20 Bobby Hurley, 20 wide Mercan
- Run a lap pass to next stop
20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

Increasing dercans at every light
- Run back up
Increasing Star Jacks at every light
Increasing Big Boys at every light.

Burpee Ladder

1-10

Mary

Flutter Kick x 25
Peter Parker x 20
BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders. It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

Kraken and Everest

December 18, 2017 Archie

THE SCENE:

40°F, with a light misty

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Covered by Barbee while I finished setting up the Kraken…
THA-THANG:

The Kraken

Spread out to 8 cones. Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until time is up.

Cone 1 – Dry Docks x30
Cone 2 – Narrow Squats x30
Cone 3 – 4ct Flutter Kicks x20
Cone 4 – Star Jumps x30
Cone 5 – 4ct Shoulder Taps x20
Cone 6 – Reverse Lunges (each leg counts as 1) x30
Cone 7 – 4ct Hello Dollys x20
Cone 8 – Smurf Jacks x30

Mosey to Everest

21s- Merkins at the bottom and squats at the top

COUNT-OFF & NAME-O-RAMA
25 PAX
CIRCLE OF TRUST/BOM:

Joy of Restoration
“In the beginning, God created the heavens and the earth.”
‭‭Genesis‬ ‭1:1‬ ‭ESV‬‬
http://bible.com/59/gen.1.1.esv

Then sin happened and now everything here is different from what it was originally intended to be.

Christmas marks the beginning of the restoration.

“The wilderness and the dry land shall be glad; the desert shall rejoice and blossom like the crocus; it shall blossom abundantly and rejoice with joy and singing. The glory of Lebanon shall be given to it, the majesty of Carmel and Sharon. They shall see the glory of the Lord, the majesty of our God.”
‭‭Isaiah‬ ‭35:1-2‬ ‭ESV‬‬
http://bible.com/59/isa.35.1-2.esv

MOLESKIN:
The guys were very gracious as I was a little late getting to the start point.

Tuesday Throwdown

December 12, 2017 Capn Crunch

THE SCENE
42 and Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x12 IC
SSH x25 IC
Tempo Squats x12 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkw x12 IC
Imperial Squat Walkers x12 IC

THA-THANG
Countdown
Partner up. For this routine, one person performs the exercises while the other jump ropes.

Routine: Run to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps.

Exercises:

Wide Merkins
Narrow Squat
Superman Swims

Mosey to pavilion.

Table Work
With your partner, gather around one of the picnic tables. Perform 4 rounds as outlined. Each round is 2 minutes long with a 30 second break between rounds:

Rd	Exercise 1	Exercise 2 (Done until Partner finishes Ex1)
1	Step Ups x10/leg	Bench Dips
2	Bulgarian Split Squats x10/leg	Let Me Ups (Wide Grip)
3	Side Step Ups x10/leg	Decline Carolina Dry Docks
4	Foot to sky x10/leg	Let Me Ups (Close Grip)

Mosey to intersection of old trail and new trail near the water (just down from Cardiac Hill).

Route 132
Start at intersection of the new trail and old trail. At the first light pole, perform the 1 Dry Dock and 1 Jump Squat. Continue up the path pausing at each light pole to do the exercises while increasing 1 rep each light until you get to 11 reps of each exercise.

Mosey to the base of Cardiac Hill.

Cardiac Mary
Start with 10 BBS then run up Cardiac. At the first switchback perform 15 4ct Flutter Kicks. At second switchback perform 10 BBS. At the top of trail, where the trail meets the road, 10 BBS.

Mosey to SP.

Cash Out
ATMs

COUNT-OFF & NAME-O-RAMA
5 PAX, 1 FNG (Dorothy)

CIRCLE OF TRUST/BOM
The secret to growth is movement. Whether it’s physical, mental, relational or spiritual it’s not enough to talk about change, you have to put it into action!

James 1:19-25
“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.
But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

MOLESKIN
Intimate crew this morning, but the 5 HIMs gave it 100% and crushed the morning! It was great to meet Dorothy, glad he could make it in from Albany. Hopefully work will bring him back soon.

Pirates vs Vandals

December 1, 2017 Waxjob

THE SCENE: 52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!

WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise. The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted. Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around. Also, I learned a little Q-tip this morning. Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids. Check GroupMe for more info from Tank. Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!