F3 Knoxville

Tag: Pinocchio

Game of WAR

THE SCENE: 30 degrees, a bit windy at times
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
jog across P Lot x2, High Knee skips across P lot x2, Karaoke x2 across P lot

circle up for squats x20 IC, SSH x 20 IC, Moroccan Ty Fighters x15 IC, Merkins x10 IC, shoulder taps x 10 IC
THA-THANG:

WAR: Split up into 2 groups

  • 2 chairs, one table, one deck of cards….time to play war!
  • From each group Pax take turns at the table in a game of war. Highest card wins.
  • Winner does 10 ssh IC. Pax that turns the card leads the group IC
  • Losing group does 10 burpees!
  • If the same cards are turned, go to WAR! 3 cards down and the 4th card up, Losing group in WAR does 20 burpees and the winning group runs a lap. It did not start off good with my group as we went to war the first card and lost. Group one was all HAPPPY watching group 2(my group) do about 40 burpees in a row, then the tides changed!
  • Once finished with complete round of war(going through the whole deck of cards), we moseyed to the playground for DORACIDES.
  • Partner up for 100 merkins, 150 big boys, and 200 squats. P! does exercise while P2 runs to 1st cone w one burpee, run back to P1 and back to 2nd cone for 2 burps, back to PI and back to 3rd cone for 3 burps, switch partners until complete

MARY:
Boxcutters x10 IC

Hello Dolly x10 IC

Iron Cross for 10 sec.

Never Cross Dolly x10 IC
COUNT-OFF & NAME-O-RAMA
16 Pax including PUP and Bumblebee!
CIRCLE OF TRUST/BOM:
What do you practice, Joy or Anger? With practice, you get really good at what you practice. Practice Joy
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Horse Movie

THE SCENE: 40ish. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbilly’s x 15
  • Little this/that
  • Michael Phelps

THA-THANG:

Seabiscuit – from grinder down hill to the left toward front of church and back around up stairs. 1,2,3,4,3,2,1 = .27 mile about 4.32 mile total

  • 5 Burpees
  • 10 Pull-ups
  • 15 Derkins
  • 20 Squats

When you finish do your Mary’s. If you finish that. Bear Crawl backwards up hill near stairs and down forwards.

MARY:

  • 100 BBS
  • 100 American Hammer

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:

Support your brothers. Push each other but lets remember to honor the challenges in each others lives and respect the HIM enough to know he is taking care of business as best he can. In turn, really push yourself. Work on form. Honor the process by doing the work. It’s not about adding up your numbers but about quality. Lets really support our brothers here and when someone falls, help them back up.

MOLESKIN:
ANNOUNCEMENTS:

Sometimes Life can be a Bench

THE SCENE: Crisp and clear 25 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Short and Sweet

  • Jump Rope, x25
  • Forward Arm Circles x15, IC, 4ct
  • Backward Arm Circles x15, IC, 4ct

THA-THANG:

Mosey from the AO counter clockwise around the entire park.  Stop at each bench passed and complete the listed workout.  As soon as you arrive, you begin.  A ONE minute timer starts when the last PAX arrives at the bench, and everyone moves until the timer goes off.

  • Jump Knee Tucks
  • Level 1( Down into Plank, 4 Merkins, 8 Mtn Climbers, Up)
  • Dips w/hands on the fountain wall
  • Merkin
  • Ski Abs
  • Skater/Speed Skater
  • Jump Squat
  • Pit stop @ Mt Crumpit- Up, Around the tree, back down. Complete Mtn Climbers at bottom of hill until last PAX finishes the lap.
    • Sprint up, mosey Down
    • Lunge Up, Mosey Down
    • Bear Crawl Up, Mosey Down- Except Drifter, he’s naturally a bear.
    • Crab Walk Up, Mosey Down
  • Level 2 (8 merkins, 16 Mtn Climbers)
  • Iron Mikes
  • Dry Docks
  • Stop at the Barricade- Grab a sandbag and complete 25 squats OYO.
  • Donkey Kicks- Bent leg Pike, jump legs up, kick out backwards, land.
  • Sprint to Grinder

MARY:
N/A- Included in Tha-Thang
COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG – Bumblebee
CIRCLE OF TRUST/BOM:
Philippians 4:10-13

Paul was able to endure through ,and rejoice in, his unimaginable suffering by focusing his attention on his obedience to the Lord.  We must find our “why” in every challenging situation and make that our focus. If your attention is turned toward your WHY, you will be able to endure any level of difficulty or suffering. Focus on your WHY and rejoice in your suffering
MOLESKIN:
Families and friends of the KY school shooting victims.
ANNOUNCEMENTS:
.

You’ve been…… Thunderstruck!

THE SCENE:

Clear, 50ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Squats x15 IC
  • Arm Circles x20 each direction

THA-THANG:

  • Mosey to Mt. Crumpet
  • 7’s on the hill. Dry docks at top, Hurpees at the bottom
  • Mosey back to grinder
  • On one side – Squats, Iron Mikes, Calf raises (Start with 2,4,6,8, etc…) Lt. Dan over to other side of grinder
  • Other side – Pull ups, Derkins, Drips (2,4,6,8, etc…) Slide drill (squat position, lateral slide) in zig zag back to other side, repeat

MARY:
THUNDERSTRUCK!

  • Plank for entire length of “Thunderstruck” (by AC/DC of course) *roughly 5 minutes*
  • Merkin every time you hear “thunder” or “thunderstruck”
  • Should taps during guitar solo
  • Profusely sweat and tremble accordingly

COUNT-OFF & NAME-O-RAMA
14 PAX— 1 FNG, Taser!
CIRCLE OF TRUST/BOM:

I shared a story in which I was very close to death at 14 years old. And through God and a miracle, I am here today.

Cherish your time you have to spend with your friends and family. You never know which day may be your last, so try to make sure you leave everyone with a positive impact when you interact with others. Keep a smile on your face and leave with a good impression.
MOLESKIN:

ANNOUNCEMENTS:

Tour De Park

THE SCENE: 9 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Seal to Predator Jacks  x 15 4-count IC  (arms out front hand together, jack down into a wide squat)

Suicide Combo, fwd 3, bck 2:

Sprint Suicides

Bear Crawl suicides

THA-THANG:

Tour de Park – start towards the fountain 5 stops: 1. Right around the corner from fountain 2. Far back side of park 3. Mt Crumpet 4. Sidewalk straight to grinder 5. In front of the church

Extra stop at rock pile for some shoulder work:

  • Rock Pile Shot Put x 20 each arm
  • Rock Pile arm circles fwd/bck x 20 each
  • Rock Pile fly-row-press-rev curl

(active rest: duck walks, bernies, plank, al gore)

10 reps each of the 5 stops:

  • Burpees
  • Dry Docks
  • Roll up v up
  • Diamond Merkins
  • Squats lateral side to side

MARY:

In and Outs x 20 4-count IC

COUNT-OFF & NAME-O-RAMA
9 PAX no FNGs

CIRCLE OF TRUST/BOM:

Some Wise Quotes

When you talk, you are only repeating what you already know. But if you listen, you may learn something new – Dalai Lama

Self-discipline begins with the mastery of your thoughts. If you don’t control what you think, you can’t control what you do – Unknown

There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live – Dalai Lama

Open-minded people don’t care to be right, they care to understand. There’s never a right or wrong answer. Everything is about understanding – Unknown

The true mark of maturity is when somebody hurts you and you try to understand their situation instead of trying to hurt them back – Unknown

MOLESKIN:
ANNOUNCEMENTS: