F3 Knoxville

Tag: Tank

Double Coupon Special

The Scene: 74 and clear, MF (Mugginess Factor) 7/10

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x20 IC
Cherry Pickers (Dog Pound style) x15 IC
LBAC x20 each way IC
Little bit o’ this, and some of this
Mosey to the Coupon Pile, pick up 2 coupons
Wax on, wax off x20 IC (thanks, Mayberry)

The Thang
Each PAX holds one coupon, balances the other on top. Mosey as a group toward the Matterhorn. Whenever a coupon hits the ground, it’s redeemed for one of the specials of the day. Then switch hands with the coupon stack and continue Mosey. List of specials (©=holding coupons):
1st Special: ©Tempo Squat x25 IC, Burpees x15 OYO
2nd Special: ©Smurf Jacks x25 IC, ©Overhead Press x20 OYO
3rd Special: Mountain Climbers x25 IC, Squat Jump x20 OYO
4th Special: ©LBAC x10 IC, ©Curls x30 OYO
5th Special: ©American Hammers x20 IC, ©Rows x30 OYO
6th Special: ©Front raise x20 IC, Merkins x20 OYO
7th Special: ©Lateral raise x10 IC, Diamond Merkins x15 OYO
Return to AO, carrying expired coupons however desired

MARY
Rowboat/Canoe
Side Crunch x20 each side, IC
BBS x20 OYO
Flutter kick x20 IC
Box Cutters x20 IC
Department Store
Shoulder Blasters

COT
Count-off and Name-o-Rama (no FNGs today)

WORD
This last week I’ve been home alone while LOML and 2.0 are at a cabin with some other moms and kids of families we’ve known for years. Sometimes it’s nice to have that quiet, but the alone time comes with a certain set of temptations as well. It’s at that time, and others like it, when a man’s character comes through. They say that character is who you are when nobody is looking. Whether that’s when you’re home alone after a long day, at work when the boss is on vacation, or in another city on a business trip, your character comes through.

So where does this character come from? From your heart. Proverbs 4:23 says, “Above all else, guard your heart, for it is the wellspring of life.” And Luke 6:45: “A good man out of the good treasure of his heart brings forth good; and an evil man out of the evil treasure of his heart brings forth evil.”
So what do we know about the heart of a man? It’s “deceitful above all things, and desperately wicked. Who can know it?” (Jeremiah 17:9) On our own the condition of our heart is pretty foul. We need the transformative power of God, as David cried out for in Psalm 51:10 “Create in me a clean heart, O God, and renew a right spirit within me.” Only through dependence on Him can we become the men He has called us to be.

Moleskin
Thanks, everyone, for your patience as I tried to dig around in my shorts for my Weinke. I must find a different way to remember what’s next while my brain has not yet seen my coffee. Maybe less variety? Merkins and Burpees only. I noticed Ratchet learned from La-Z-Boy’s Q a couple weeks ago and pulled the smallest coupons in the group instead of the biggest!

Swing Catch Squat

The Scene: 74 and sticky
F3 Intro and Disclaimer
Warm-O-Rama
Mosey to Speedbump
15 Merkins
Around the Worlds
Figure 8s
Halos
Russian Swings
American Swings
150 Jump Ropes
The THANG
3 Rounds
– 100x Jump Rope
20x Swing-Catch-Squat
 – Speed Bump Mosey
30x American KB Swings
 – 100x Jump Rope
20x Goblet Squats
 – Speed Bump Mosey
20x Snatch (10 each)
10x Burpees
MARY
Peter Parkers
 
COT
Count-off and Name-a-Rama
WORD
The Horizontal Relationship Between Qs
http://f3nation.com/2017/02/20/shield-lock-q1-8/
Moleskin
Wow, that was tough.  Really great combination of exercises that smoked the PAX…Try it you’ll like it!  I always enjoy Tweet-E’s mumblechatter…every time you think you’re on the edge, he’s there to kick the can right over and spill out what you would have otherwise left unsaid!  Gotta love it!  (I think Bartman would agree based on his reaction today)  Good to have Swirlie out there again – I don’t think he had enough energy to go home and have his usual second workout in his garage…  Tank was back in action (heh heh), and Lobster got his first taste of #RopesNBells – looking forward to having him out more often!

One Tank and a few good men

The Scene: The JUCO  64 degrees and Nooice!

F3 Welcome & Disclaimer

Warm-O-Rama
20x SSH
20x Merkins
20x Rockettes

Mosey to the pond
At each cone do exercise then run to next cone
Cone 1) 5x burpees, 5x low squat jumps, 5x get-ups each arm
2) 10x diamond mericans, 10x 180-degree jumps, 10x inch worms
3) 15x smurf jacks, 15x wide Mericans, 15x deep lunges
4) 20x mericans, 20x BBS, 20x dry docks
When finished, run back to six and finish with them together.

Mosey to coupon pile:
20x curls, 20x overhead presses, 20x tricep curls, with coupons, run to top of steps and and return x3

Mosey & Bernie Sanders to bottom of the AO hill, partner up.
Dora with 100x mericans, 100x squats

Mary:
Flutter kicks
LBCs

Count-off and Name-O-Rama

BOM:
6 Ways Jesus Fought Depression

And taking with him Peter and the two sons of Zebedee, he began to be sorrowful and troubled.(Matthew 26:37) There were several tactics in Jesus’s strategic battle against despondency.

  1. He chose some close friends to be with him. “Taking with him Peter and the two sons of Zebedee” (Matthew 26:37).
  2. He opened his soul to them. He said to them, “My soul is very sorrowful, even to death” (Matthew 26:38).
  3. He asked for their intercession and partnership in the battle. “Remain here, and watch with me” (Matthew 26:38).
  4. He poured out his heart to his Father in prayer. “My Father, if it be possible, let this cup pass from me” (Matthew 26:39).
  5. He rested his soul in the sovereign wisdom of God. “Nevertheless, not as I will, but as you will” (Matthew 26:39).
  6. He fixed his eye on the glorious future grace that awaited him on the other side of the cross. “For the joy that was set before him [he] endured the cross, despising the shame, and is seated at the right hand of the throne of God” (Hebrews 12:2).

When something drops into your life that seems to threaten your future, remember this: The first shock waves of the bomb are not sin. The real danger is yielding to them. Giving in. Putting up no spiritual fight. And the root of that surrender is unbelief — a failure to fight for faith in future grace. A failure to cherish all that God promises to be for us in Jesus.

Jesus shows us another way. Not painless, and not passive. Follow him. Find your trusted spiritual friends. Open your soul to them. Ask them to watch with you and pray. Pour out your soul to the Father. Rest in the sovereign wisdom of God. And fix your eyes on the joy set before you in the precious and magnificent promises of God.

Wait?!? I have shoulders?

The Scene:
72 degrees and muggy as all get out

Welcome & Disclaimer

Warm up:
SSHx20
10 Merkins
5 burpees
10 toe touches each leg
5 slow cherry pickers

The Thang:
Mosey to the dugout stands
10 box jumps, 10 burpees
10 box jumps, 10 decline merkins
10 box jumps, 10 diamond merks
10 box jumps, 10 plank jacks
Repeat till six finishes

bear crawl up hill to the goal line. Run to opposite goalline doing a forward roll every line (6)

And then…
Round 1: At goal line-2 burpees increasing by 1 at every cone (7) Sprint back to goalline each time.
Round 2: 2 squats increasing by 2
Round 3 Mericans AND box cutters starting with 2 increasing by 2
Bear crawl back to Goalline then run field back and forth or join 6 at his exercises till he finishes

Mosey to the playground.
Hangman: hang from bars with elbows bent. Till all fall down. Once you fall, do burpees till last one is left x2
5 pull ups

At hill:
Bear crawl up, 10 Dry Docks, squat walk down
Bernie sanders up, 10 DD, bear crawl down forward
Hop up hill and 10 DD then plank till 6

Mosey back to Field.

Divide into two teams.
While team member sprints to other midline, team does Merkins till their turn. Once all team members get to midline, repeat with BBS. Once all the team gets to goalline, all sprint to other goalline for the win.

Around the clock:
Plank circles around cone doing merkins at each rotation.
Repeat with burpees at each quarter

Mosey to AO.

Mary:
Flutter kicks
Elevators
V holds
American hammers

Count off and name o Rama

BOM:
Vengeance
This past week, I had someone treat me unfairly, and I was pretty upset about it. My mind raced with ways I could get back at them and give them a taste of their own medicine. I didn’t, I wanted to but I didn’t.

Beloved, never avenge yourselves, but leave it to the wrath of God, for it is written, “Vengeance is mine, I will repay, says the Lord.” (Romans 12:19)

The promise that frees us from an unforgiving, bitter, vengeful spirit is the promise that God will settle our accounts. He will do it more justly and more thoroughly than we ever could. Therefore, we can back off and leave room for God to work.

Moleskin: great work by the PAX this morning in the heavy humidity. We were all literally wringing out our shirts afterwards.

TGUs #UpsideTheHead

The Scene: 74, 100% humidity and STICKY

F3 Intro & Disclaimer

Warm-O-Rama
Mosey to Speedbump
Around the Worlds
Figure 8
Halos
Russian
American
Turkish Get-Ups
Speedbump run

The THANG
4 Rounds
2x side TGU
10 Burpees
21 Russian Swings
Outhouse Run
2x side TGU
20 Squats
21 American Swings
Repeato

MARY
10x Stargazers
20x Flutter Kick
20x Hello Dolly

COT

Count-Off and Name-O-Rama

WORD:

We chatted about what it takes to be a leader…

Taking Responsibility For Outcome