Santa’s got a brand new bag

December 22, 2018 Stye

THE SCENE: 47 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence x 20, Cherry pickers x 10, Imperial walkers in cadence x 15, Baby arm circles forward and back in cadence x10
THA-THANG:
Santa’s bag of fun:

Trim the Tree: 40 wood chopers, 20 Star on the tree Burpees
3 Wise Men: 20 Jumping “Jacks”, 20 Iron “Mikes”, “Clark Kents” aka Supermans x 10
Wrapping Presents: Otherwise Know As Coupons 25 curls, triceps, and rows with a run to top of hill in between
Climbing Down the Chimney: 11’s with Squat jumps and decline merkins
Over the River and Through the Woods: Mosey back to AO with a stop for 20 Windshield wipers

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quote from an Avett Brothers song: When you run, make sure you run to something and not away from.

Isaiah 40: ²⁹He gives strength to the weary
    and increases the power of the weak.
³⁰Even youths grow tired and weary,
    and young men stumble and fall;
³¹but those who hope in the Lord
    will renew their strength.
They will soar on wings like eagles;
    they will run and not grow weary,
    they will walk and not be faint.

Make sure this Christmas and in life that we are running towards things and not away from things. God will give us the strength to endure.

Interval training at JUCO

December 19, 2018 Erector

THE SCENE: Clear and 35 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 15 plank jacks, 15 SSH, 15 Moroccan night club, 10 wind mill (all in cadence).
THA-THANG:
After some high-knees, butt-kickers, and skips, start with a 2 minute interval run at about 1 mile race pace. After each interval, perform 3 exercises ( 10 squats, merkins, flutter kicks after 1st interval all in cadence). Wagon wheel to the six before performing exercises.

4 minute interval
10 Lunges OYO
10 Carolina dry docks in cadence
10 Freddy Mercury in cadence
2 minute interval
10 Monkey humpers in cadence
10 Diamond merkins in cadence
10 Hello Dolly in cadence
2 minute interval

Mosey to benches at middle of campus.

10 derkins (decline merkins), 10 dips, and 10 irkins (incline merkins) all in cadence.
Take a lap around parking lot.
10 LBCs, 10 6 inch LBCs, 10 reverse LBCs, and 10 full grown LBCs all in cadence.
15 box jumps civilian count, 10 Lunges each leg OYO, 10 squats in cadence.
Mosey to shovel flag.

MARY:
Merkins ring of fire. 1 merkin around the ring while all other PAX hold plank (Snaggletooth wanted to do clapping merkins, so he did). Then 1 merkin around the ring while all other PAX hole 6″ plank. Then 1 clapping merkin (your welcome Snaggletooth) and final round with 2 clapping merkins.
COUNT-OFF & NAME-O-RAMA
10 HIMs today
CIRCLE OF TRUST/BOM:
Luke 6:41-42. Don’t be hypocritical, but lead by example.
ANNOUNCEMENTS:
2nd F tonight at Printshop tonight, possible leadership development curriculum (let Booster know if interested).

Partners Make You Better

December 12, 2018 Bagger

THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to center of campus and partner up. Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats. PAX not performing exercise will make 1 lap around the circle and trade with partner on return. When your group is finished go into a plank or People’s Chair on the wall until all groups finished.

People’s Chair as a group for 1 minute after everyone is finished

More Partner Fun (All sets will be done by each PAX 3 times)

20 Incline Merkins with other partner doing Big Boys until Merkins are finished

20 Dips with other partner doing Flutter Kicks until Dips are finished

20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished

5 Burpees with other partner holding a plank until Burpees are finished

When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.

Mosey back towards AO

MARY:

Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10

COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone. In my circumstance, I had a major weight issue. I am not nor have I ever been a small guy. However, about 9 years ago I got up to 335 lbs. Being 6’ tall, I was severely overweight and at 25 headed down a bad path. With the support of my wife, I was able to lose 100 lbs over about 2 years. She kept me motivated to work out, meal planned and meal prepped for me. Without her, I would never been able to get where I am today. We all faces issues/demons in our lives. Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill registration is live now

Self propelled pavement dryers

December 10, 2018 FastandEasy

THE SCENE: 32 winter mix, but cleared off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA.

Little streching, this and that

legs stretching this and that

windmills

tennessee rocking chair

baby arm circles

8count body builders

mosey to parking lot 1

sprints from light to light repeat

lunge / bear crawl mix from light to light

to the Sophomore

10 overhead claps Bernie the hill

20 BBS lunge the gap

30 Mtn Climbers Bernie down the hill

40 calf raises sprint to start

to the CMU pile

20s

curls, tri’s, rows, press Sprint to the cans and repeat

to the raised wall,

10/1 derkins to dips

mosey to the F3 parking lot

lunge / burpee 4/1 wash rinse repeat

back to the AO

MARY:
Flutter kicks led by Erector

”Bring Sally Up” challenge
COUNT-OFF & NAME-O-RAMA
12 HIM’s in motion
CIRCLE OF TRUST/BOM:
God said no.

And God Said No’ (poem)

Here’s a poem, “And God Said No,” written in 1980 by a woman raised in an alcoholic home, whose sister was murdered and middle daughter diagnosed with a severe disorder requiring 24-hour care, … and the list of suffering and trauma could go on.

I asked God to take away my pride, and God said "NO". 
He said it was not for Him to take away, but for me to give up.

I asked God to make my 
handicapped child whole, 
and God said "NO".
He said her spirit is whole, her body is only 
temporary.

I asked God to grant me 
patience, and God said "NO".
He said that patience is a by-product of tribulation, 
it isn't granted, it's 
earned.

I asked God to give me 
happiness, and God said 
"NO".
He said He gives blessings, happiness is up to me.

I asked God to spare me 
pain, and God said "NO".
He said suffering draws you apart from worldly cares
and brings yo closer to me.

I asked God to make my 
spirit grow, and He said 
"NO".
He said I must grow on my 
own, but He will prune me 
to make me fruitful.

I asked God to help me love others as much as He loves me,
And God said "Ah, finally 
you have the idea"!

MOLESKIN:
3 Pax with prayer requests we lift up
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU Squared

December 7, 2018 Trolley

THE SCENE: 45º
WARM-O-RAMA:

The goal was to have a elevated sustained heart rate, which we achieved by almost zero transition time.. Gotta keep moving cause it be cooooooolllllldddd!!!!!

WARM UP SET 1

5 rounds of 10 SSH + 1 Burpee
25 High Knees
25 Side Lunges
15 Travoltas
20 Rainbow drops

WARM UP SET 2

14 seconds to get two hand size rocks. This next set is the basis of the CMU² workout but when we get to it we’ll add distance, reps and more weight.

Burpee
American Hammers
Big Boys
Merkins
Curls
Push Press
Squats
Flutter Kicks
Bicycles
Mountain Climbers

WARM UP SET 3

Indian run with (zombie run, baby arm circles, crab walk, bear crawl, and single burpees). Indian run to the Mulch piles.

WARM UP SET 4

3 Sprints over mulch piles

3 Sprints across sand volley ball court

4 Bleacher rounds with alternating high knee and lunging.

ok, we warm yet?

THA-THANG: CMU²

Each him grab a CMU and run it around the cement hill and put the CMU down in what will be his stack of ten CMUs (in the end). As they stack the CMU do the exercise of the round that you are on with the following rep count.

2 Burpees

4 American Hammers

9 Big Boys

16 Merkins

25 Curls

36 Push Press

49 Squats

64 Flutter Kicks (single count)

81 Bicycles (single count)

100 Mountain Climbers (single count)

All exercises were to be completed with a CMU in hands

MARY:
Do two rounds of the burpee machine ( https://f3knoxville.com/the-burpee-machine/ )

CIRCLE OF TRUST/BOM:
The challenge to Love your enemies is extreme and impossible in our own strength — Ask for strength from the Lord and he will give it!

MOLESKIN:
I apologize for going long and not being able to form sentences – Had TOTAL workout brain and was babbling along like a crazy person.