F3 Knoxville

Tag: Peach Fuzz

Burpee Land

THE SCENE: 32 and mostly cloudy. But is it really 32?  Seems warmer than that for some reason.  Maybe because we’re comparing to Thursday’s 18…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Hindurkins x15 IC
AGTJ x8 (I think… Fast-N-Easy said it was 9)
LBAC x20 each way IC
Box Cutters x20 IC

Super Mario style! Run and box jump all 20 Goombas lined up in front of the school!

THA-THANG:
Mosey over to the entrance of the park for a rousing game of Burpee Land.
Starting at Card #1, do the number of burpees corresponding to card number, then follow the instructions on the card:

1. Turn right, Lunge to the next card

2. -Mosey 1 full lap around the park
-20 Dips, 20 BBS, R&R
-Bunny Hop to next card

3. -Mosey 1 lap
-7’s on the hill – Diamond Merkins and Squat Jumps
Up the hill: Sprint, Bernie, Backward Bear (repeat)
-Burpee Broad Jump to the next card

4. -Sprint 1 lap and go to the splash pad

5. -15 4-count Monkey Humpers IC
-15 4-count Side Crunch each side IC
-15 more Monkey Humpers IC
-Crab walk to the Pavalon

6. -5 Leg-Up each leg
-10 Derkins from the bench
-10 Leg-Up each leg
-10 Derkins from the tabletop
-Bear crawl to the splash pad for

7. -20 Burpees For the Win!

MARY:
30s of Star Gazers after those burpees!
Mary right here at the splash pad:
Flutter Kicks x25 IC
LBC x25 IC
Leg Pushdown Ring of Fire
4-3-2-1 Merkin Ring of Fire
One more lap around the park to pick up the cards

COUNT-OFF & NAME-O-RAMA
5 players in the game this morning, no FNGs
CIRCLE OF TRUST/BOM:
Playing the game this morning was a little bit like our Christian walk… Everyone read the cards and followed the instructions, but I was also there alongside, and I knew exactly where we were going and what was coming next.  For real life, we have written instruction that we can follow to the best of our ability, but we also have the Holy Spirit within us, walking with us.  He knows the beginning, middle, and end. He knows what’s written on all your cards because He wrote them.  And they’re for our good, because He loves us.  Sometimes it’s difficult, but we need to make the choice daily to trust Him.
MOLESKIN:
Fun morning getting to work with these men! Worked hard playing hard!
ANNOUNCEMENTS:
Start training for Alcoa CSAUP! End of February…

Frozen Chosen

THE SCENE: 17 degrees, clear…yup, straight up cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers (Cadre Danny style)

Merkin x 10 (4ct) IC

SSH x 25 IC
THA-THANG:
Four cones: Run to cone, perform exercise, run backwards to start, then run to next cone.

  • 25 yrd cone = 25 merkin
  • 50 yrd cone = 50 squat
  • 75 yrd cone = 75 Mtn Climbers (single ct)
  • 100 yrd cone = 100 SSH

Deconstructed Burpee: 10:1 Exercise. Squat, leg thrusts, merkin, leg thrusts (10 of each, then 9, 8, 7, etc)

Suicides: Same four cones. Sprint to each cone and run backwards back to start. Complete 5, 10, 15, 20 merkin working through cones.

Ascending Curb Crawls: Bear crawl between curbs in driveway and perform merkin each time you cross to other side. First time across 1 merkin and keep adding 1 merkin each time you cross until reaching 13.

MARY:
100s (20), Crunchy Frog (15), WWII sit-ups (25), flutters (20). Final Sprint.
COUNT-OFF & NAME-O-RAMA
FNG – David Eubanks (Dilbert)
CIRCLE OF TRUST/BOM:
Read Matthew 1:1-17 about the Genealogy of Christ. We also have a great pedigree. We are sons of the Living God. We live here on His earth and represent Him. As we head into the new year remember who we represent. All our words, actions, and thoughts should be pleasing to Him. We are not perfect but we need to remember who we represent. The World is watching.
MOLESKIN:
Matthew 1:1-17
ANNOUNCEMENTS:
Wax Job will be on Q Saturday 12/30/17. Our Coffeteria is closed until after the New Year. Wax Job will choose where to meet after Post.

Many Happy Returns

THE SCENE: Some sort of 20’s… But dry and calm so it’s not really cold.  Except them stones!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30
Cossack Squat Tempo IC x16 (8 each leg)
Hindurkins x15 IC
Al Gore Tuck Jump x7 (I thinK)
LBAC IC x20 Fwd, x20 Bwd
OK, time to open the present! Box Cutters IC x30

THA-THANG:
Mosey to the Pee Rock pile to pick out your gift – CMU-ish pee rock
Great… Now you have to pretend you love it. Hold it proudly above your head for a lap around the parking lot!
Drop this one in a parking spot, head over and grab 2 hand-size pee rocks. Drop in adjacent spot

Pick up the CMU-size pee rock, move about 20 yards away and form 2 single-file lines.
Now it’s time to wait in line to exchange your gift.
To pass the time waiting in line, do an exercise. Start with curls.
First man in each line runs to the service desk to exchange CMU-size for 2 hand-size and a new exercise.
He heads to the back of the line and the next PAX makes the exchange. When 2-rocks gets back to the front, run down and switch to 1-rock and a new exercise:

One Rock Two Rocks
Curl Man Makers
Fwd Shoulder Raise Side Raise
Rows Wax On/Off
Tricep Extension Raise the Roof
Goblet Squat Bent Over Side Raise

MARY:
Standing in line always takes longer than you think… No time for Mary this morning!
COUNT-OFF & NAME-O-RAMA
14 PAX, no FNGs
CIRCLE OF TRUST/BOM:
We exchanged gifts with my in-laws on Christmas Eve night.  They headed home, and then the next morning we found the gift cards that we’d given them sitting on the side table where they had left them.  It made me think about the fact that just being offered a gift isn’t everything. You have to reach out and take it, a conscious act of receiving.  Some of God’s gifts we just get (and often take for granted), no acknowledgement or recognition required.  A sunrise, our next breath, a baby’s laugh… But His greatest gift requires an act of receiving or it just sits there like my in-laws’ gift cards. Theirs for the taking, yet unused.  Be sure you’re not leaving God’s greatest gift for you sitting on the table.
MOLESKIN:
That circuit took much longer than I expected… I was thinking we’d run through it twice, then maybe I’d need to fill the time with some 7’s or something… Not so! Made it about 97% through once before we ran out of time.

Gonna be feeling a tingle in the fingertips all morning from the freezing pee rocks!

Great to be out this morning with my F3 brothers working off some of that goo!  Coffeeteria was a good unwind as well.
ANNOUNCEMENTS:
February 24th – Bomb Shelter CSAUP!

13 Reps at the 13th Grade!

THE SCENE: 41 degrees, light, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backward X 10 (IC) followed by Michael Phelps
  • Cherry Pickers X 10 (IC)
  • Side Straddle Hops X 15 (IC)
  • Squats X 20 (IC)
  • Merkins X 13 (IC)
  • Mosey

THA-THANG: (many people think of junior/community colleges as the 13th grade so we did 13 reps everywhere)

McWherter Parking Lot (Light Pole to Light Pole – Suicides)

  • 13 pushups & 13 squats (OYO) at light pole (home base)
  • run to next row of parking lot (approximately 20 yards)
  • Touch line with hand and return to the start
  • repeat 13 pushups and 13 squats and run to the 2nd parking row (40 yards away)
  • Repeat to next row, etc.
  • Early finishers did Imperial Walkers
  • Mosey

Behind Maintenance Building 

  • 13 Overhead w/ block (OYO)
  • 13 Goblet squats w/ block (OYO)
  • 13 Curls w/ block (OYO)
  • 13 Bent Over Rows w/ block (OYO)
  • Put block down and run up the stairs to the Fitness Center
  • At the top, 13 Chris Loftons – jump shot squats; run back down
  • Repeat
  • Mosey

Bagwell Center 

  • 13 Dips and 13 Step Ups w/ each leg
  • Repeated for 3-4 rounds
  • Mosey

MARY:

  • 13 Box Cutters (IC)
  • 13 Big Boy Situps (OYO)
  • Mosey

COUNT-OFF & NAME-O-RAMA

10 PAX – Bartman, Booster, Glock, Neutron, Onesie, Peach Fuzz, Proton, Rusty, Scrum, Waxjob

CIRCLE OF TRUST/BOM:

Live every day like it’s our last, because it could be!

I met with a friend who is a business/time management coach. I shared my struggles to be a great husband, father, friend, etc. while also trying to develop a small cancer charity into a leader in the region and state.  She challenged me to come up with a personal mission statement and develop SMART goals for the 1st quarter of 2018 which includes both personal and professional goals.

While I’m just starting my potential 1st quarter goals now, my “current” working mission statement is:

I will spend quality time with those I love while exercising my mind, body and spirit so to fulfill my purpose of leaving our world better than I found it.

I encouraged everyone to think about their own goals and impact.

MOLESKIN:
Thank you to the PAQ at JUCO today and everyone else at F3 for being so supportive of me and everyone else.  The gloom is a great place to be when you’re with family!
.
ANNOUNCEMENTS:
No Christmas Day workouts.  Enjoy your family and A Christmas Story, It’s a Wonderful Life, and Die Hard (it’s a Christmas movie)!

Truck Ruck

THE SCENE: 29 but not cold enough for Peachfuzz to wear sleeves
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Rucks on

Mtn Climbers x 20 IC

Wide Merkins x 8 IC

Tempo Squats x 10 IC

Take the 2 – 50# pipes and the 60# sand bag and walk the long way to the softball bleachers

THA-THANG:

With the ruck on

  • Step Ups x 20 (10 each leg)
  • Derkins x 10
  • Incline Merkin x 10

Take Rucks off

4 Men per team, 2 teams

  • 1 man carry 2 rucks up the hill and back
  • Other men use Pipes, sandbags and rucks and do AMRAP of Curls, Presses, Squats, BBS rotating when the man gets back from the hill
  • 2x

Finish with 2 more laps around park

MARY:
No Mary
COUNT-OFF & NAME-O-RAMA
I-beam, Waxjob, Mayberry, junk, Toto, Tank, Peachfuzz
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements. Continue reading