F3 Knoxville

Tag: Tuba

The Warm Up

THE SCENE: 34 Windy and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seven weirdos for pre-ruck.

Imperial Squat Walker x 10 IC

SSH x 30 IC

Tempo Squat x 10 IC

8 Count Body Builder x 10 IC
THA-THANG:
Mosey to back lot

Uptown 50: 10 burpee at each end/cone. Move from cone one to cone two by method indicated. Grab a battle buddy!

Cone 1:

  1. Burpee Broad Jump
  2. Racoon Crawl
  3. Alligator Crawl
  4. Wheel barrow (P1)
  5. Sprint

Cone 2:

  1. Crab walk
  2. Inch worm
  3. Wheel barrow (P2)
  4. NUR
  5. Bear Crawl

Mosey to Start

Super 21: Increase merkin/bbs (1 merk/1 bbs, 2 merk/2 bbs, etc) by one each time through. After each numerical set do 21 of indicated exercise then continue with merkin/bbs.

  • Reps 1-10 merkin/bbs then 21 monkey humpers
  • Reps 11-15 merkin/bbs then 21 mountain climbers (4 ct)

MARY:
8 Count Body Builders x 10 IC

8 Count Body Builders x 5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spent a week at Disney. Pure Magic. During our days there I held my sons hand a lot and even though I was holding his hand and leading him through crowds, he would still get off track or sideways due to the many distractions around. It occurred to me that we all do this as adults too. If we have asked God to lead us we cannot just say “you got this, right?” and wander off. We need to hold onto Him and keep our eyes and attention on Him so we do not get sideways or separated.
MOLESKIN:

ANNOUNCEMENTS:

Yule, as in log. Not that I have a Log . . .

THE SCENE: 40s and trying real hard not to rain.
F3 WELCOME & DISCLAIMER  Nope, still not a professional
WARM-O-RAMA:
SSH x 30; BAC; Squats x 25ish.

High knees from one side of parking lot to other, mosey back.  Then butt kickers, then karaoke.

THA-THANG:
Introductions are made with the Asylum Yule Log aka Santa’s Sleigh.

4 reindeer pull the sleigh from one end of narrow parking lot to other and back while the elves work in the shop doing Manmakers, LBCs, Narrow Squats and flutter kicks  Trade off until everybody has done one round of each exercise and pulled the sleigh at once.

Mosey around back with yule log in tow.  Volunteers switch out.  Start with 4 pulling the sleigh.  Switch to 3 after one harness breaks.  During switches, do some form of exercise.  Wait a bit while the Q hits the ground after getting tangled with the sleigh.

At the back parking lot, do the following exercises, followed by full out sprint across parking lot, followed by 10 second rest and slow mosey back to start.  Repeat with different exercise.  Each round consists of:

  • Burpees x 10- sprint- slow mosey back
  • Merkins x 20 – sprint – slow mosey back
  • Smurfjacks x 30 – sprint – slow mosey back
  • Lunges x 40 – sprint – slow mosey back
  • Reverse back down to Burpees
  • Modified Dora:  4 teams of 3.  Each team provides one reindeer to pull sleigh across the parking lot while the other two on the team are doing exercises.  Keep switching out until done with:
    • 300 Merkins
    • 200 BBS
    • 100 Burpees
  • Mosey with sleigh back to AO for 100 count shoulder shredder

MARY:
A little Capt. Thor and Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happiness does not come from the absence of struggle.  It comes from the ability to deal with struggle.  We all struggle.  It is easier to overcome if you have help.  Who can we help overcome their struggles?  Who can we help find happiness?
MOLESKIN:
Coffeeteria and fellowship followed
ANNOUNCEMENTS:

12 Days of Christmas – CMU style

THE SCENE: 43o and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Cherry Pickers IC x10
  • LBAC IC X10 Forward & Reverse
  • Tempo Merkin IC x10

THA-THANG:
Move CMU Pile to the Powell Christmas Tree:

  • 2 rounds of: Plank CMU Slides, BBS CMU Pass, Hammer CMU Pass, Lunge Twist CMU Pass
  • CMU Carry to tree

At Christmas Tree, 12 Days of Christmas. Just like the song says, do day 1, then day 2 + day 1, and so on. Days represent reps.

  1. Run (From tree to Emory & back)
  2. Iron Mikes
  3. Goblet Squats
  4. Bench Press
  5. BBS
  6. Tricep Extensions
  7. Overhead Press
  8. Elf-on-a-Shelf (4 each side) – see Exicon for workout description
  9. Flutter kicks 4ct
  10. Curls
  11. Merkins
  12. 8ct Body Builders

Pause for photo at Tree.

Carry CMUs back to AO.

MARY:

  • Captian Thors to 4 BBS & 20 American Hammers
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
6 + FNG – Named Quagmire
CIRCLE OF TRUST/BOM:
Looking at the QSource: Leadership – Is a learned skill. It is a disturbance of the status quo. We see many things in our daily lives that need to be changed, whether that is in our families, friends, church, workplace, or the world in general. It is our responsibility as HIM to step up and make those changes. Matthew 10:3 Do not suppose that I have come to bring peace to the earth. I did not come to bring peace, but a sword. Christ came to change the world not to go with the flow and accept it as it was. If we are to be like Christ, we need to be willing to step up and be a force for change.
MOLESKIN:
A lot of prayer for healing and health concerns, let’s not forget our brothers during this season and be willing to help where and when we can.
ANNOUNCEMENTS:

Jackmuda Benchgunner 8 Count

THE SCENE: 24 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7 enjoyed good livin before workout (2.5 mile ruck)

SSH x 30 IC

4×4 x 10 IC

Over Head Clap x 30 IC

8 Ct Body Builders x 5
THA-THANG:

Black Jack: 1:20 exercise BBS:Merkin. Complete 1 BBS, run to cone (30 yds), do 20 merkin. Count up BBS to 20 and count down the merkin to 1.

Bench Work: 4 stations of 2 exercises all 15 reps.

  1. Step up and bench dips
  2. Bulgarian Split Squat and wide merkin
  3. Side step up and decline CDD
  4. Box Jump and “reglar” merkin

Bearmuda Triangle: Three cones equally spaced (approx 20 yards)

Cone 1 = one burpee, bear crawl to Cone 2 = two burpee, bear crawl to Cone 3 = three burpee. Complete three rounds.

Gunners: 10 American Hammers, 10 Jump Squat then sprint 50 yards.

MARY:
8 count body builders x 10 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we approach Christmas remember that it is not a “story”. It is literal. God came to earth. His Glory was revealed to the shepherds. Angels, stars, Kings, Joseph, Mary. All literal. Not just a sweet story.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Biscuit Bear

THE SCENE: 31 degrees, cold, quiet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15,

LBAC IC x 15 (forwards and backards)

Overhead Claps 4-count IC x 20

S.S.H. IC x 15

THA-THANG:
PAX grabbed their CMUs for slowsey from AO to the sidelot. Between each 3rd parking stall were 30 reps of 5 different exercises. PAX bear crawled with CMU (pushing or  sliding) to each stall completing the exercises.

  • 1st stall – Merkins
  • 2nd stall – Carolina Dry Docks
  • 3rd stall – 4-Count Mountain Climbers
  • 4th stall – 4-Count SSH
  • 5th stall – Squats

After completing 1 round, run 1 lap around lot. After completing 2 rounds, run 2 laps, and so on. PAX finished 5 rounds.

MARY:
Moroccan Boat Party IC x 20

COUNT-OFF & NAME-O-RAMA
A-Rod, Erector, Vagabond, Switchgrass, Herbie, Tractor, Tuba, Spotter, Chaucer, Pabst, Fast-n-Easy

CIRCLE OF TRUST/BOM:
Mark 9:50 tells us “Salt is good, but if it loses its saltiness, how can you make it salty again? Have salt among yourselves, and be at peace with each other.” F3 men  provide encouragement and support for one another to help keep our “saltiness.”

MOLESKIN:
Prayers for Oscar and Simmons, Mr. Wedgie, and Belding this week

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.