F3 Knoxville

Tag: Tank

Over The Hill

THE SCENE: Mid 40s I think….nice & cool.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 40
  • Stretch OYO

 

THA-THANG:
Mosey to big hill on the other side of Hardin Valley Road.  5 cones set up at the top of the hill.  Start at bottom & run reverse suicide (go to furthest cone first) doing the following exercises at each cone.

  • Cone 5:  40 Burpee
  • Cone 4:  40 Hello Dolly
  • Cone 3:  40 Squat Jumps
  • Cone 2:  40 Carolina Dry Docks
  • Cone 1:  40 Merkins

PAX then mosey back to the top of the hill for final descent Paula Abdul style.  Run forward down the hill 2 cones, then bernie sanders back up 1 cone.  Rinse & Repeat until all the way down.

MARY:

  • LBC x 40
  • Mountain Climbers x 40
  • ABCs

COUNT-OFF & NAME-O-RAMA

Tank, Doubtfire, La-Z-Boy, Booster, Snaggletooth, Toto, Hammy, Ratchet, Waxjob, Bartman

CIRCLE OF TRUST/BOM:
How are we living for Christ?  While we may not have the same physical needs as other Christians around the world, we do have a responsibility to stand in the gap for our brothers and sisters in Christ.   Are you routinely praying on behalf of others?   Jesus is in the people business and we should be too.

MOLESKIN:
Today is my 40th birthday—special thanks to those who came out for my Q today and for all of the birthday wishes!  F3 is an awesome brotherhood!

ANNOUNCEMENTS:
Hardship hill – May 19th.  Booster says there are still some spots left on the JUCO team if anyone is looking for a team to join.

Be Sweet

THE SCENE: Mid 50’s, not raining for once

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Jump rope on Q
  • High Knees on Q
  • Wide Knees on Q
  • Butt kicks on Q
  • Arm Circles Little and big on Q

THA-THANG:

Indian run to Matterhorn, last man dropping for 4 squats then sprint to the front

11’s on Matterhorn 1 Merkin/10 Burpees start at the top

Pavalon Dora P1 15 4-count SSH/BBS P2 200 side tri rise(10 per)

MARY:

  • Crunchy frog x 15 IC
  • Single leg touch x 15 IC each leg
  • Flutters x 15 IC
  • Dollys x 15 IC
  • Slutters x 16 IC
  • Superman 10 count hold x 5
  • Scissors 1 min to cash

COUNT-OFF & NAME-O-RAMA
15 Brothers

CIRCLE OF TRUST/BOM:

Life is too short to get upset about stupid little annoyances in our lives. I have been working on this the past 6 months and my wife says I’m sweeter to her. I can tell we are closer and more loving when I’m not always trying to educate and correct her. She is my best friend and not identical to me. If I accept her as she is we lead a much happier life with a tight relationship.

MOLESKIN:
Thanks to locals for showing me around the park on a recon ruck. Nice place you got! Wall ball did some marathon training instead of the beatdown, but we enjoyed his mumblechatter when he passed by.
ANNOUNCEMENTS:

This is not the Caribbean Islands

THE SCENE: Clear, a little windy and 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, cherry pickers x5, Rockettes x 10, mericans x 10

mosey to the big lot
THA-THANG:   Complete each exercise at parking lot island/cone and run up lot to next island/cone in a zig zag across parking lot.

1) 10 mericans
2) 10 squats
3) 10 diamond mericans
4) 10 Bobby Hurley’s
5) 10 shoulder touch mericans
6) 10 smurf Jacks
7) 10 burpees
8) 10 lunges each leg
9) 10 inch worms
10) 10 iron mikes
11) 10 plank ups each arm
12) 10 sec one leg balance holds each
13) 10 wide mericans
14) 10 squat jumps
Repeat
Then “collect cones” by running to each cone and add 2 reps per cone picked up.
first 7 is mericans, second 7 is squat jumps…. then some flutter kicks for fun.

MARY:
More flutter and slutter kicks x30, Superman holds, boat/canoes w/rowing, burpees x6

COUNT-OFF & NAME-O-RAMA
13 including 1 FNG (Hawkeye)
CIRCLE OF TRUST/BOM:

25 FACTS ON THE IMPORTANCE OF FATHERS

1) Children living with fathers in the home tend to fare better on cognitive achievement and behavioral outcomes.

2. Adolescents living in intact families tend to report closer relationships with their fathers.

3. Among urban fathers, those who frequently attend religious services tend to be more engaged with their children.

4. Close relationships between adolescents and their fathers are positively associated with adolescents’ psychological well-being.

5. Adolescents with more involved fathers tend to exhibit lower levels of behavioral problems.

6. Adolescents who report having more positive relationships with their fathers are less likely to engage in delinquency.

7. Adolescents who report having more positive relationships with their fathers are less likely to abuse substances.

8. Individuals whose fathers showed more involvement in their lives early on tend to attain higher levels of education.

9. Growing up without a father appears to be associated with greater likelihood of incarceration later in life. 

10. Fathers’ religiosity is linked to higher quality of parent-child relationships.

11. Fathers’ engagement in their children’s activities was linked to higher academic performance.

12. Among adolescent girls, those who have a strong relationship with their fathers are less likely to report experiencing depression.

13. Close father-adolescent bonds protect against the negative influence of peer drug use.

14. Adolescent girls who have a close relationship with their fathers are more likely to delay sexual activity.

15. Adolescent girls whose fathers were present during their childhood are less likely to become pregnant.

16. Adolescent males who report a close relationship with their fathers are more likely to anticipate having a stable marriage in the future.

17. Men who become fathers outside of marriage are more likely to be poor.

18. Fathers of intact families spend, on average, more time with their children. 

19. Children raised in intact families by happily married parents tend to be more religious in adulthood.

20. Children raised in intact families are more likely to have stable and healthy romantic relationships as adults.

21. Intact families are more likely to provide a safe home for children.

22. Adolescent girls who have never lived apart from their parents are less likely to report sexual abuse than those who have.

23. Girls who experienced a parental separation during childhood are more likely to engage in early sexual activity.

24. Among teenage boys, those from intact families with frequent religious attendance average the fewest sexual partners.

25. Children in father-absent homes are almost four times more likely to be poor.

Don’t just be around, be involved!

MOLESKIN:
A bit quiet for mumble chatter most likely due to the cold air and cardio.

Prayers for friend who lost their mother this week, family and relationship issues in the PAX, Hardship Hill success and to be better fathers.
ANNOUNCEMENTS:
Hardship Hill two JUCO teams 5 & 10 hour choices

Krak a lakin

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Big circle of 8 cones about 30yd diameter
1) 30 CMU CURLS
2) 30 CMU squats
3) bear crawl to center and back x2
4) get ups with the CMU X5
5) 10 blockies
6) 20 squat high pulls
7) 10 one arm rows each
8) 20 merican R-L swaps
Run a lap around the circle after completing each exercise
(completed two rounds)
run 5 laps around circle

MARY:
Flutter kicks x30, Superman’s, iron mikes, Tweet-E inspired one armed Spider-Mans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Give your best to God and others. Example of a friend staying at the house and putting them up in a nice bedroom as opposed to the basement floor.

MOLESKIN:
Teeet-E is a beast. One armed everything. Also, word for the wise. If you have a son and he wants to date his daughter. He will meet with him before and explain to him that he knows he as a penis.

 

Classic remix

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups