Scooter – Page 7 – F3 Knoxville

Sprints & Core

August 1, 2018 Bartman

THE SCENE: low 70’s…felt good

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry pickers x 10
Tempo squat x 10
Burpees OYO x 3
SSH x 20

THA-THANG:

Sprints up Matterhorn
- 5 sprints up Matterhorn of decreasing distance
Route 66
- Run lap around the boat dock parking lot. Stop at each light pole and do 1 Merkin, 1 Squat at each pole. 2 Merkins, 2 Squats at 2nd pole….up to 11 Merkins, 11 Squats at last pole.
Dora on the Hill (core focus)
- At baby everest. Battle Buddy up for the following exercises DORA style. Partner A runs to the top of baby everest and back while Partner B is doing the exercise.
  - 100 Inchworms
  - 100 Shoulder Taps
  - 100 Thrusters

MARY:

Side crunch x 15
Peter Parker (Tweet-E in charge on these)

COUNT-OFF & NAME-O-RAMA
6 total: Tweet-E, Ratchet, Scooter, Moped, Chunks (FNG), Bartman

CIRCLE OF TRUST/BOM:
Life can be a grind. Be mindful of how you handle this as the leader of your house.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound; Kickball Tournament; F3 Olympics; F3 Anniversary weekend

11’s

July 27, 2018 Bartman

THE SCENE: Low 70’s I think…pretty nice

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry pickers x 7
Burpees x 3
Tempo Merkins x 10
Burpees x 3
Tempo Squats x 10
Burpees x 3

THA-THANG:

11’s on tennis court. Bear crawl forward, crawl bear backward. Dry Docks/Merkins
11’s with pee rocks. Lunge across & back with rock. Flamingos/Goblet Squats
11’s running across row of parking spaces. Burpees/4-ct shoulder taps

MARY:

Tried a new exercise….it was a bust….plus it was 6:15

COUNT-OFF & NAME-O-RAMA
16: Wagon Wheel, Flute Loop, Ratchet, Snitch, Shooter, Abacus, Waxjob, Booger, Wallball, Ribbed, Onesie, Junk, Mayberry, Frosty, Scooter, Bartman

CIRCLE OF TRUST/BOM:

Change. It’s inevitable. The question is how are you going to handle it?

MOLESKIN:

ANNOUNCEMENTS:

Guardians for Garrett kickball tournament coming up

Truckin to the Pound coming up

F3 Olympics / convergence event coming up

Listen

July 25, 2018 Detention

THE SCENE: 69 degrees, 100% humidity
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH x 20 IC

Tempo Squats x10 IC

Michael Phelps OYO
THA-THANG:

Mosey to rock/select rock and complete 2 circuits of 20 Overhead Presses, Curls, and LBCs. Run to AO and back between the circuit.
Mosey to top parking lot- partner up and complete 20 BBSU and 20 Merkins.
Mosey to back of DP (at the steps). Complete 7s- Squat Jumps and American Hammers.
PAX completed 2 sets of 40ish yard sprints.
Mosey back to rocks and R/R #1.
Mosey to Tennis Court- 4 corners of Hello Dollys, Flutter Kicks, LBCs, BBSU.
Completed 4 rounds of sprints.
Mosey back to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership is a marathon not a sprint. Listen to understand, not respond.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Landline visits Kory Hill

July 17, 2018 Tank

THE SCENE: Dog Pound, early, dry and a nice temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MOSEY around the outhouse, SSH x20, 10 mericans, 15 SSH ,10 mericans, 15 SSHs, 10 mericans, 15 Mary Catherine gallager type SHH, 10 mericans, then 5 bad ass karate kid kicks!

THA-THANG:
Mosey to lot next to Matterhorn. 7 spots in a line spaced 10’ apart, across the lot. 7 cones across the lot from them at different lengths (20 to 70 yards ) complete exercise and run around cone across from it and back moving to next exercise. Repeat till the groaning level is sufficient.

SSH x50
Karate kid kicks x10 each leg
squat jumps x25
Merkins x40
CMU curl and press x20
CMU Tris and press x 20
shoulder tap merkins x20

Mosey down Lot around to the docks. Mosey to Cory hill stopping at every other parking line for 1 merkin until reaching hill (20 lines?)

squat walk up Cory Hill, mosey down, Bernie squat up, mosey down, bear crawl up, mosey down …repeat flutter kick till 6 catches

mosey to AO

MARY:
Landline takes over with some pac-mans, box cutters, Peter Parker’s and side crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Hope in God is real. Hope in things, people is nothing. There is hope in Jesus and he has given us the freedom from sin.

MOLESKIN:
Talked about being more intentional with bible reading. Keeping accountability.

had a great picture wearing our shirts for WAgon Wheels friend Bryan who is struggling with a medical issue
ANNOUNCEMENTS:
Going away party for landline tonight, kickball teams, F3 olympics

Rolling Stones

June 13, 2018 Waxjob

THE SCENE: 72 and fairly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Outhouse Run
Cossack Squats x8 IC each leg
LBAC x20 each way IC
Outhouse Run – Bernie back
Inchworm-Superman x5 OYO
Outhouse Run – Carioca back
1 burpee, just for fun! Then mosey to the pee rocks.

THA-THANG:
Pick out a nice, round pee rock and head to the grass. 4 cones, each with an exercise.
First lap around the cones: bear crawl and roll your stone (alternate fwd/back)
-10 HR Pufnstuf (Hand Release Merkins)
-15 Catalina Wine Mixer (15 each arm)
-20 Carolina Dry Docks
-30 Pickle Pounders

Next lap: Alternate fwd/back crab walk, carrying pee rock on your stomach.
-10 Knee Up/Down (10 each knee: standing, go to one knee, both knees, other knee, back to standing)
-15 Squat Jumps
-20 Donkey Kicks
-30 Monkey Humpers

Weighted hip thrusts until six arrives

20 curls, 20 OHP, 20 Tri
Return the pee rocks to the pile.

Next is 7s. One burpee beside the pee rocks, up and over the guardrail for 6 Hand Release Derkins on the guardrail. Etc.

Mosey to the tennis court for some sprints – About 5x back and forth.

MARY:
Flutter kicks x15 IC, switch to Slutter Kicks without breaking cadence for 15 more.
Left-Right-Center LBCs x15 IC
Side Crunches x10 each side
Cash out with AMRAP merkins until time. (Well, it was a good thought anyway… only time for 1 or 2)

COUNT-OFF & NAME-O-RAMA
8 PAX came out for the Rolling Stones!
CIRCLE OF TRUST/BOM:
Sometimes you’re in the middle of a crap storm. That’s us this week. Nothing terrible or life-threatening, just a bunch of stuff piling on top of each other. I don’t have much today beyond an admonition to myself that may hopefully resonate with you. Just keep trusting God with everything. That means all of it, not “do what you can do and leave the rest to Him”. He has it all, not just the stuff that you think is beyond you.
MOLESKIN:
Never did Hand Release Derkins before. I believe I actually preferred the burpees…
ANNOUNCEMENTS: