F3 Knoxville

SOGGY DOLLY DAY

  • THE SCENE: Raining Cats & Dogs and maybe turds to but they washed away
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

    SSH x 25, Cherry Pickers x 10, Seal Claps x 20, OH Claps x 20, Baby Arm Circles x 20 (B), Imperial Walkers x 20
    THA-THANG:
    Run in Rain to Rock Pile
  • 20 Squats then grab coupon
  • Bernie w/ coupon up hill (squats til they all arrive)
  • Run w/ coupon to Bleachers (wagon wheel squat press in b/w)
  • ALARMS (25 reps all except RUN)
  • Set 1:  Shoulder Press–>Lunge–>LBC–>Merkins–>Run lap in pouring rain around track
  • Set 2:  Shoulder Taps–>Squat Jumps–>Peter Parkers–>Makhtar n’Diayes (dang these sucked)
  • Set 3:  Burpees–>Jump Squats–>Mtn Climbers–>Rockette Hillbillies–>Patty Cake Merkins
  • Run in pouring rain w/ coupon to rock pile
  • Run back to AO

MARY:
Flutter Kicks x 20, Hello Dollies x 20, Bruce Lee’s x 10, Box Cutters x 20, Freddy Mercuries x20, Never Cross Dollies x 10, ring of fire
COUNT-OFF & NAME-O-RAMA
8 HIMS
CIRCLE OF TRUST:    Talked about staying + in a world of negativity, surround yourself around those that raise the bar, not lower it.  As Dolly Parton said, If you want the rainbow, you gotta deal with a little rain, which we did today in spades
MOLESKIN:
prayers for Biohazard’s co-worker Vera, Fast-n-Easy’s family loss and his wife’s family health concerns, Lifetouch needs prayers for his upcoming nuptuals
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tractor Clause’s Christmas Eve Elf Training

THE SCENE: Warm (40) for December and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 LBAC IC front and back

15 Windmills IC

20 Imperial Walkers IC

5 Man-makes IC

21s, count out to 5 and then silent to 21.  Everyone did it perfect and avoided the penalty and do over.

THA-THANG:
This was a CMU workout to get Santa and his elves ready to deliver heavy packages.

  1. 50 OH Press, then Overhead CMU Carry (OHCC) to other end of parking lot
  2. 50 CMU Curls, then OHCC back
  3. 50 CMU block squats, OHCC to other end of parking lot
  4. 50 CMU BBS, OHCC back
  5. 50 CMU Ground to Overhead, OHCC to other end of parking lot
  6. 50 CMU Squat Thrusts, OHCC back
  7. 50 CMU block swings, OHCC to other end of parking lot
  8. 50 CMU Swith Arm merkins, OHCC back

Mosey to the planters:

11s on the planter boxes of Step-ups and Little Baby Crunches

Mosey over to AO and circle up for Mary.

MARY:
Time for some Jose Felicianos.  While “Feliz Navidad” is playing, circle up in plank position.  When Mr. F sings “Feliz Navidad”, do a merkin.  When he sings “I wanna wish you a Merry Christmas”, do a plank jack.  Merkin count: 21.  Plank jack count: 18.  Plank duration: 3:06.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Despite all the hustle and bustle, always remember that it’s really all about Jesus during the Christmas season.
MOLESKIN:

ANNOUNCEMENTS:

New Year Celebration with Coupons

THE SCENE: Mostly Cloudy, 38°F, Feels like 37°F, Humidity 70%, Wind 3mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • LBAC Forward & Reverse 10x IC
  • Merkins 10x OYO
  • Burpees 10x OYO
  • Little of this, Little of that, Some of these, and Some of those

THA-THANG:

Mosey to the coupon pile. Pick a coupon that you can work with.
Mosey to the splash pad.

  • Decreasing Rounds – Start with 30x then 25x/20x/15x/10x/5x
  • Exercises:
    • Overhead Press
    • Tricep Extensions
    • Front raises
    • Curl
    • Squats
    • Rows
    • BBS
    • Press
  • When finished with a round Mosey around the splash pad, then start the next round.
  • Mosey to the coupon pile to return coupons, Mosey to the AO.

MARY:

  • Flutter Kicks 25x IC
  • Captian Thor 5x IC
  • Hello Dolly’s 10x IC
  • Bruce Lee’s 10x IC
  • Box Cutters 10x IC
  • Circle of Fire (legs)

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Biohazard, Hamm, Belding, FNG – Boogaloo
CIRCLE OF TRUST/BOM:
It’s a new year. Time many make resolutions. Make concrete goals. Ones that are achievable but will take effort. A goal achieved through effort and hard work is better than one you just coast through. Set your goal, share your goal, have others hold you accountable, and then crush your goal.
MOLESKIN:

ANNOUNCEMENTS:

Climb the Ladder / Brickwall

THE SCENE: Rainy as all get out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Large arm circles 20 seconds each side, rotate torso 20 seconds (B), waist / trunk circles 20 sec, leg swings 20 sec (B). lunge drops 20 sec (B), boxer shuffle 20 sec, SSH
THA-THANG:
Increasing intervals of time (10, 20, 40, 50 sec active) followed by 15 sec rest doing a boxer shuffle:

  • L single leg burpee
  • R single leg burpee
  • side lunge pops L
  • side lunge pops R
  • mtn climber get ups
  • squat jacks
  • push up jacks
  • high knees
  • Repeat each full round increasing active intervals by 10 sec

MARY:
LBC;s, Freddy Mercury’s, Flutter kicks, Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Fast n Easy, soy sauce, Hamm, Chaucer, Tractor, Belding, Simmons, A-Rod
CIRCLE OF TRUST/BOM:
go with the flow, don’t sweat the small stuff
MOLESKIN:
I can’t remember I was getting sick at this point
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Gifts from a Dry Bag on a Damp Day

THE SCENE:

Unseasonably warm (59 degrees) and very damp with rain looming and some drizzle

F3 WELCOME & DISCLAIMER:

8 HIM’s were present with no FNG’s present. My name is Hamm etc. etc.

WARM-O-RAMA:

SSH’s, LBAC’s, Nolan Ryans, Dirty Reindeers, Reindeer Kicks, Bobby Hurley’s Cherry Pickers, Windmills.

Then we Nolan Richardson’ed to the setup where coupons and cones were located nearby.

THA-THANG:

There were two cones setup 20-25 yards apart.

There was a CMU and a 50lb Sandbag at the Gift Wrapping Station. While the rest of the PAX participated in the WOD, 2 HIMS were always manning the CMU and Sandbag as follows:

CMU: 25 Curls, 5 Brickees, AMRAP Monkey Humpers

Sandbag: 25 Curls, Cone2Cone Throws & Back, AMRAP Monkey Humpers

The rest of the PAX drew an exercise from the bag and performerd it in the manner of the Twelve Days of Christmas Workout. After each set a Mosey was taken around the AO and back to the designated area.

  • 1 – 8 Count body Builder
  • 2 – Plank Jacks
  • 3 – Mountain Climbers
  • 4 – Cone2Cone Lunges & Back
  • 5 – A Cone to Cone Bear Crawl & Back
  • 6 – Burpees
  • 7 – Shoulder Taps
  • 8 – Iron Mikes
  • 9 – Chain Breakers
  • 10 – Overhead Claps
  • 11 – Squats
  • 12 – Merkins

MARY:
HIMS instructed to MARY on their Own

COUNT-OFF & NAME-O-RAMA
Hamm, Fast-n-Easy, Herbie, Biohazard, A-Rod, Manilow, Simmons, & Tractor

CIRCLE OF TRUST/BOM:

“When we love something it is of value to us, and when something is of value to us we spend time with it, time enjoying it and time taking care of it.” M. Scott Peck

How often do we find ourselves ignoring opputunity to invest in our children, significant others, or people in general because we are distracted or entralled by something else (i.e. social media, cell phone, etc.) We do well to reduce these distractions and to engage with our children and others by learning about them and relating to them. In some ways this goes against our nature which we have to learn how to defy in order to have the best quality in our relationships.

MOLESKIN:

We prayed for our ability to cope with holiday stress, career decisions, and the Mend House.

ANNOUNCEMENTS:

Manilow will be on Q Thursday. Other Q’s are still available in December.