F3 Knoxville

Tag: Walkabout

The Fabio

THE SCENE:25 and chilly

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Imperial squat walkers x10
  • Baby Arm circles forward x 10
  • Baby Arm circles backward x 10
  • Hand claps x10

THA-THANG:

  • Stop 1 – 5 Block-ees
  • Run to stop 2 and do 5 curls and 5 rows
  • Stop 2 – add 10 Hand Release Mericans (decline or incline)
  • Run to stop 2 and do 5 curls and 5 rows
  • Reverse up cardiac and do 5 curls and 5 rows at frist turn
  • Run to stop 3, 5 curls and 5 rows
  • Stop 3 – add 10 CMU squat press
  • Ruto to stop 4, 5 curls and 5 rows
  • Stop 4 – add 20 CMU flutter kicks (4 count)
  • Run to stop 5, 5 curls and 5 rows
  • Stop 5 – add 25 Bunny hops
  • Run to stop 6, 5 curls and 5 rows
  • Stop 6 – remove blockees
  • Stop 7 – remove Mericans
  • Stop 8 – remove squat press
  • Stop 9 – remove flutter kicks
  • Stop 10 – Finish with 25 bunny hops
Totals:
2 kilometers (sorry Kentucky tracked the distance)
25 Block-ees
50 Hand release Mericans
55 CMU Squat press
100 CMU flutter kicks
150 Bunny hops
35ish CMU Curls and Rows
Roxanne
Hold Al gore, when your hear Roxanne drop and do a Merican, when you hear red light do a “squat jump”
@Carney “Roxanne” is uttered 27 times and the words “Red Light” are uttered 26 times

​
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:

“Integrity”
When faced with a difficult situation ask what is the right thing to do, then do it regardless of the consequences.
The godly walk with integrity; blessed are their children who follow them. Proverbs 20:7
Joyful are people of integrity, who follow the instructions of the LORD. Psalm 119:1
Special Thanks to Fabio who delivered 30 CMU’s to the Asylum

This loop is looking familiar

THE SCENE: Low 40’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • SSH IC x 20
  • Tempo Squats IC x 10
  • Baby Arm Circles (Forward/Reverse) IC x 12
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Moseyed to the oval parking lot for some laps. 4 stops along each loop, each with an assigned exercise. Complete 20 reps of each exercise, then run to the next stop.

Lap 1:

  1. Merkins
  2. Wide Merkins
  3. Narrow Merkins
  4. Carolina Dry Docks

Lap 2:

  1. Squats
  2. Lunges
  3. Jump Squats
  4. Iron Mikes

Lap 3:

  1. Flutter Kicks (4 ct)
  2. American Hammers (4 ct)
  3. Hello Dollies (4 ct)
  4. LBC’s

Rinse and repeat. We managed 9 total laps, so completed each of the exercises 3 times.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
25 HIMs including 3 FNG’s; welcome to Burgundy, Scrum, and Flo

CIRCLE OF TRUST/BOM:

It seems like the last few weeks have been filled with story after story of tragic accidents and loss of life. It’s easy to get caught up in our own lives and worry about the “stresses of tomorrow” – discounting the blessings of today by worrying about what we may face tomorrow. However, we aren’t guaranteed tomorrow. Worrying about tomorrow doesn’t take away those troubles; it simply steals the joy from today.

I’m terrible about taking today for granted and worrying about what tomorrow may bring. It’s usually when I’m confronted with a story about tragic loss of life that makes me momentarily realize how precious today really is. I use the word “momentarily” because it typically lasts for a day or so and then I’m right back to worrying about tomorrow.

Let’s celebrate the blessings of today.

Burpee Beatdown

 

THE SCENE: Gloomy 45 degrees 19 HIM’s got after it Today

F3 WELCOME & DISCLAIMER

5:30 COT

  • Side Straddle Hop x 20
  • 2 Burpee
  • Arm Circles x 15 each way
  • 4 Burpee
  • Imperial Squat Walkers x 20
  • 6 Burpee
  • Cherry Picker
  • 8 Burpee

Escalator on the mosey(String of pearls style) – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run 50 yards
  • 10 reps+20 reps next exercise, run 50 yards
  • 10, 20, 30 reps, run, 50 yards
  • 10, 20, 30, 40 reps, run to start
  • Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

SheHateMe –5 Sets Run50 yards between sets.
-10 Lunges (20 movements)
-10 Burps (Burpees without the pushup and the standing)
-10 Pushups

Rows and Box Jumps – Partner up

  • 10 rows
  • 10,9,8,7,6,5,4,3,2,1 Box Jumps.

Cloud

  • 10 Colombian neck ties
  • 20 Flutter Kicks

Mary

  • Proton Parker x 10

Deck the Asphalt

 

THE SCENE
34 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x30 IC
Chinooks Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Line up on curb
Rocky Balbos x20 IC
Merkins  x 4ct 10 IC
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC
One lap around the parking lot

Line up on the curb.

 

Deck the Asphalt
The deck of cards determines our destiny!
For all suits with a card value of 1-6 = Suicides based on the value of the card

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Hearts: Burpees
  • Spades: Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: Merkins
  • Face Cards = 15 reps
  • Jokers = run to the top of the hill, perform 1 burpee and back to the curb.

Finishing deck results in: 85 Merkins, 85 Squats, 85 4ct Flutter Kicks, 85 Burpees, 20 suicides and 1 Hull Run in under 45 minutes.

 

COT
Number off and Name-O-Rama – 24 PAX

 

BOM
Golden Rule: Do to others as you would have them to do to you. (Matthew 7:12)
Golden Result: In general, people will treat you in the same manner that you treat them.

The importance of knowing the Golden Result is it reminds us that in many ways we are creating the world around us.  When it seems like everyone around us is “out to get us” that’s a cue to look inward and reflect on how you are relating to others.  As a HIM we seek to be men of impact, not men of excuses.

Today, be the type of person that changes the relational temperature of the room. Bring grace, humility and love where every you go and see if it is not returned back to you 10 fold.

Submitted by
Cap’n Crunch

I Heard the Bells…..

THE SCENE: gloomy and 40 degrees.  perfect weather for a workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighter w/baby arm circles and tempo merkins and tempo squats and SSH
THA-THANG:

  • Mosey to rock pile w/2 rounds of exercies
    • squats w/overhead press
    • woodchoppers
    • curls
    • merkins w/rocks
    • flutter kicks
  • mosey to parking lot by playground (drop the lowest exercise after each lap
    • 10 squats
    • 9 plank jacks
    • 8 merkins
    • 7 box cutters
    • 6 monkey humpers
    • 5 burpees
    • 4 jump squats
    • 3 CDD
    • 2 diamond merkins
    • 1 burpee

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“I heard the Bells on Christmas Day” poem by Henry Wadsworth Longfellow.  written out of grief for wife and son.  Christmas is about hope through Jesus.  Reach out to your brothers who are suffering and Christmas is a tough time of the year.