F3 Knoxville

Tag: Rocket

Welcome to the Jungle, we have Fun and Games!

8-6-18

Welcome and Disclaimer

Warm o Roma-

-Side straddle hop (IC*10)
-Baby arm circle fwd (10)
-Back (10)
-Mtn Climbers (IC*20)
-High knees 20 OYO

Tha-Thing-

-Mosey to Maintenance Building. Grab CMU.
Weighted crunches 30 OYO
Weighted side crunches. 10 OYO each side.

-Mosey to big pond.
Water Relay. Divide PAX into 2 teams. Relay to middle of parking lot and back. (x2)

-Mosey to AO
DODGEBALL!!
This is a workout version of dodgeball I came up with. This is just a trial run and only played for a few minutes during the duration of Welcome to the Jungle song. Regular dodgeball rules apply, except You can only Dodge with a squat jump or a burpee. If you get out, pick an exercise to do and rotate as necessary.

After not even a full round, we found the game needed to modified. If you get hit, 2 burpees. If you miss, 1 burpee.

Original version may work if we use more space in the future though.

Mary

-Flutter Kicks (IC*15)
-American Hammer (IC*15)

-Roll up/V up (Courtesy of Bartman.

CoT

BoM
– Beatitudes of Matthew. A ‘guideline’ to the Christian life. PAX challenged to evaluate where they’re at, where they need to be next, and how to get there.

Announcements-

3rd F this Saturday at the Outlook

CSAUP on 8/25

Spinnin the HIITs in Mt. Juco

THE SCENE: warm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.Baby arm circles forward

Baby arm circles Back

Hurdlers stretch

Quad stretch

Mercans

Bboys 

Superman banana

Hurdlers and quads again

Mercans

LBCs

Mercans

Box cutters

Hurdlers and quads

THA-THANG:
moseyed over to mighty Mt  Jucomanjaro for 8 reps of high intensity interval training up the hill.  Performed 3 times a week this type of workout can improve many physiological parameters of fitness and only takes 18 minutes of your time.   It can be done in many forms including elliptical machine, the dreaded burpees etc .

  • 30 second sprint up the hill
  • Like being chased by a rabid dog
  • 90 second recovery walk back down
  • Repeat 8 times
  • moseyed back to the AO.

COUNT-OFF & NAME-O-RAMA
booster

speedo

trolley

snaggletooth

rocket

stye

shooter

waxjob

pinkeye

CIRCLE OF TRUST/BOM:
Living in God’s presence:  What we consider sin is not really sin but the symptoms of our sinful state. The essence of sin is the willful turning away from God.  And the opposite of this is repentance, or turning back to Him.  Left to our own devices we tend to  pull away but the Spirit draws us back . God is always calling us to Him and we have the gift of His presence and the option to turn away.
MOLESKIN:

ANNOUNCEMENTS:

 

Burpee Baseball – JUCO July 23, 2018

THE SCENE: Juco parking lot,  Wanted to do on actual baseball diamond on campus but torrential rains yesterday made it a swamp.  So cement baseball here we come!  75 degrees – very humid – slight fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did two burpees of each of the 20 different made up burpees that are written on the old softballs with sharpies.  Basically it combines the exercises we know and love with a Burpee.  What’s written on the ball is just the name of the exercise to combine with a burpee.  Here are the types:

  1. Iron Mike
  2. Frog   (out and back with legs while in plank)
  3. Big Boy
  4. Squat Jump
  5. Release Merkin
  6. Side Straddle Hop
  7. Double Merkin
  8. Lunge
  9. Imperial Walker
  10. Cross Mountain Climber

THA-THANG:

  • Teams: Split group into two teams (doesn’t matter how many players each hopefully will be even number of players)
  • Equipment: 22 Balls with burpee type written on it (one or two words).  5 hard balls, 17 softballs.
  • Game Play: All players remain in their teams dug-out while two players come up to the field for a “Play at bat”. One player from the “At bat” team comes up to race against one player from the “outfield” team.  The at bat player throws the ball as hard as he can and tries to get around the bases back to home before the “outfield” player can retrieve the ball and bring it back to home plate.   The player to make it back to home first gets the thrown ball for his team (and thus the points).
  • Object of the game:  The team with the most points wins.  Two points for softballs and five points for hardballs.
  • Burpees: When a player at bat picks a ball he announces it to everyone what type of burpee is written on the ball.  When that player rounds a base he has to do two burpees of that type.   When the outfield player reaches the ball he has to do five burpees of that type before he starts running for home.  While the two players are running and retrieving the ball, their respective teams have to do the same burpees as their player who is running the play.  So the outfield team does five when their player does five and the at bat team does two burpees in sync with their player as he rounds the base.
  • Infield / Outfield Switch:  The at bat team has three throws before switching to being an outfield team.
  • Hardballs:  If the at bat player picks a hardball – then all the reps are doubled.  Therefore, four burpees per base and ten burpees for retrieving (the teams in the dugouts also have to do the rep increase).
  • Game End / Lightning Round: If all 22 balls are thrown before 30 minutes is up, then the lightning round commences.  The balls are totaled (2 points per softball and 5 points per hardball). The team with the most points wins. All balls are put back in the pot. The lightning round is the same as before except the burpee repetitions is one per base and zero for the retriever.

MARY:

A little 20 rep, Hello Dolly, Box cutters, scissor kicks, courtesy of @Nuetron.  Thanks Bud!

COUNT-OFF & NAME-O-RAMA

Nuetron, Pink-Eye, Snaggle-tooth, Fast-n-Easy, FNG (Sap),
CIRCLE OF TRUST/BOM:

Struggling with loving abusive family members sucks big !@#$.  Prayers requested for living a lifestyle of forgiveness and not just a “I’ll just forgive you once” mentality.  Jesus calls us and shows us to a higher calling that we can only “achieve” with the help & strength of the Holy Spirit! Praise God for the helper!

ANNOUNCEMENTS:
Kickball tournament coming up.

Choose to be nice.

THE SCENE: 75 degrees, muggy, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 20 (IC)
-Mosey around the parking lot
-Squats x 20 (IC)
-Supermans x 10 (IC)

THA-THANG:
Mosey to the trail around the pond, take 4 laps stopping at the Pain Stations.

  • Cone 1: CCD’s x 20
  • Cone 2: Iron Mikes x 20 (total)
  • Cone 3: Merkins x 20
  • Cone 4: Jump Squats x 20
  • Cone 5: Double Burpees x 5
  • Cone 6: BBS’s x 20

MARY:
No Time for Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You ever wonder why kindness isn’t always our “go-to” MO when interacting on a daily basis? It seems when we let our guard down we end up treating people with rudeness at the very least.  Often times we can be just downright mean.  And generally, if we have time to stop and think about it we realize that’s not how we should be.  We know it.  It’s simple. But, that doesn’t stop us from falling into the trap.  So, I encourage and challenge you to BE INTENTIONAL about being nice.  Make the CHOICE.  Make the PROMISE.  Start now and commit to BE NICE for 1 day.  No knee-jerk reactions.  No rudeness.  Slow down and be kind.   And then, do it again tomorrow
MOLESKIN:
We got three miles in this morning and kept the heart rate up. Way to go PAX!

Heart of a Warrior

THE SCENE: 72 degrees, misty and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 50 (IC)
  • Imperial Walkers x 20 (IC)
  • Squats x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Supermans x 10 (IC)

THA-THANG:

Mosey to Courtyard

  • 11’s with Merkins and Jump-Squats

Mosey to the coupon pile and partner up.

  • Dora’s (partner runs the steps and back)
    • 200 curls
    • 200 overhead tricep
    • 200 overhead press
    • 200 rows

Mosey to the Courtyard Walls

  • Burpees x 5
  • Iron Mikes x 10
  • Decline Merkins x 15
  • Dips x 20

Mosey back to Start.

MARY:
No time for Mary today!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true.  A warrior must have a cause to fight for or he will find the wrong thing to fight against.  You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries.  You may think you don’t even have a reason to fight.  Well, consider this.  “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out.  He’s a master at making strong men weak.  Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us.  Is that really how you want to live?”  –Craig Groeschel

Remember this… God is in the business of making weak men strong.  He will equip his warriors with strength and purpose if we call on him.

MOLESKIN:

It was great to start the day with these HIM’s. Didn’t stop moving, burned some goo.  Encouraging.