F3 Knoxville

PT test

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

OH claps

Cherry pickers

Arm circles

Merkins
THA-THANG:
Army PT TEST

2 minutes max merkins

2 minutes BBS

1 mile run for time

 

Mosey to outhouse

Lung 3 parking spaces, 5 calf raises

Repeat and add 5 calf raises each time.  Got to 50 calf raises

Bear crawl across the end of the lot

Repeat lunges for 3 spaces, 50 calf raises and decrease by 5 each time.

Inch worm merkins across the end of the lot

Mosey to AO

MARY:
WE did some
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ring of Fire

THE SCENE: 51 degrees F.  Clear and cool summer morning.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC Forwards & Backwards
Windmills
Cherrypickers
Mosey…tempo merkins…mosey….tempo squat…mosey…H2H…mosey….

THA-THANG:

Following the road main road at PSCC puts you on a wide arc around most of the campus, maybe ½ mile.  Pair up.  Work around the ring – stopping at each of the 12 crosswalks to do the exercise set that is labeled on the ground – move the to next crosswalk per instructions (mosey, sprint, bear crawl).  First pair that finishes – turn around and start back the other way.  Collect the other HIMs as you pass them and work backwards as a pack, eventually collecting everyone.

Exercise 1

15x Monkey Humpers

5x Peter Parkers (2 count)

20s LBCs

Sprint to the next crosswalk!

 

Exercise 2

15x Squats

20x Merkins

20x BBS

Sprint to the next crosswalk!

 

Exercise 3

5x Burpees

15x Dry Docks

15x Flutter Kicks (4 count)

Mosey to the next crosswalk

 

Exercise 4

5x Iron Mikes (5x each leg)

20x Diamond Merkins

15x Heels to Heaven (4 count)

Bear Crawl to the next crosswalk

 

Exercise 5

10x Broad Jumps

10x Burpees

15x Hello Dollys (4 count)

Mosey to the next crosswalk

 

Exercise 6

20x Monkey Humpers

20x Merkins

20x Flutter Kicks (4 count)

Mosey to the next crosswalk

 

Exercise 7

30x Squats

20x Dry Docks

20x Heels to Heaven (4 count)

Mosey to the next crosswalk

 

Exercise 8

10x Burpees

20x Diamond Merkins

20x Hello Dollys (4 count)

Bear Crawl to the next crosswalk

 

Exercise 9

10x Iron Mikes (10x each leg)

5x Burpees

30x LBCs

Mosey to the next crosswalk

 

Exercise 10

10x Broad Jumps

10x Peter Parkers (2 count)

30x BBS

Sprint to the next crosswalk!

 

Exercise 11

5x Burpees

15x Dry Docks

20x Heels to Heaven (4 count)

Sprint to the next crosswalk!

 

Exercise 12

10x Iron Mikes (10x each leg)

20x Diamond Merkins

25x Hello Dollys (4 count)

About-Face – Repeat – Collect the PAX!

 

MARY:
Mosey to each crosswalk in reverse order, performing 1 exercise per stop (PAX choice).  Jailbreak.

COUNT-OFF & NAME-O-RAMA
10 HIMS

CIRCLE OF TRUST/BOM:

Happy Father’s Day to all the dads!  Being a father is one of the most important roles you play in life.  Doing it well is worth every once of energy that you can muster!  This Father’s Day weekend, I encourage you to spend some time praying and reflecting on your role as a father – protector, provider, encourager, discipliner, teacher, etc.  Take pride in the things that you are doing well – and commit yourself to improving the areas that you are not doing well.  Here are three things from scripture that you can mediate on;

  1.  Do your best to live your life with honor. When you screw up, own your mistakes and recommit yourself to be a better man.

Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”

2. As fathers, your words have immense power over your children. Use them with care.

Proverbs 18:21 “Death and life are in the power of the tongue”

Proverbs 15:4 “Gentle words bring life and health…”

Proverbs 16:24 “Kind words are like honey, sweet to the soul and healthy for the body”

Proverbs 18:4 “A person’s words can be life-giving water…”

Colossians 3:21 “Fathers, do not discourage your children, so that they will not lose heart.”

Ephesians 6:4 says, “Fathers, don’t make your children bitter about life. Instead, bring them up in Christian discipline and instruction.”

3. If you are a believer, teach your children about God and the gospel of Jesus Christ. There is nothing more important that you could be teaching them.  If you spend hours each week showing them how to kick a soccer ball, and 30 seconds at night praying with them – you’re missing the point.

Proverbs 22:6 “Start children off on the way they should go, and even when they are old, they will not turn from it”.

Deuteronomy 6:6-9 “These commandments that I give you today are to be on your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up….”

Here are some resources for you to check out;
For younger kids;
Jesus Storybook Bible
Action Bible

For kids of all ages;
Download the free app “YouVersion Bible”.  Search plans by “kids” or any other keyword.  Gazillions of free devotions.

Live with integrity, use your words with care, teach your kids about God.

MOLESKIN:
ANNOUNCEMENTS:
Booster called for assistance tomorrow – see Group Me text for deets.

Welcome “Chop Shop” from Chicagoland!

Crazy 48s

THE SCENE: 70s… Wet and muggy! Not raining though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Tempo merkins x10 IC
Rockettes x15 IC
Tie Fighters x10 each way IC
Hindurkins x10 IC
Tempo CDD x10 IC

THA-THANG:
Insert information about the workout.
Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
48x 4-ct Flutter Kicks IC
2 rounds Row your Boat
7 4-ct LBCs until time up!
COUNT-OFF & NAME-O-RAMA
12 PAX with one FNG knocked out a total of 356 Merkins and Dry Docks, according to Cornhole and Cosmo!
CIRCLE OF TRUST/BOM:
Today is my second F3versary… All of your HIMs have been a real encouragement to me, and I look forward to embracing the suck with you every time I post. I love you guys!
MOLESKIN:
When I was planning this Q, I wasn’t sure about that last lap around the field… Only 6 reps? I was both pleasantly and unpleasantly surprised at the sufficiency of suck provided by those 6 reps!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No lightning in sight

THE SCENE: 65 degrees and a good constant rain for 30% of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Not much warmup. SSH, cherry pickers and then took off for cover
THA-THANG:
We started off with sevens including Merkens and squat jumps. Running about 50 yards in between under the nice porch of 2 Rivers Church.

We did it a second set of sevens including Burpee‘s and lunges but extended the run outside the porch for a total of 80 yards.

We then mosey back over to the parking lot and did some agility work on the parking lot lines shuffling sideways and touching each line.  We did this a couple times then Bernie Sanders to the bottom of the trail leading up to field one.

Sevens again, this time with diamond Merkins and Iron mikes 4ct.  Running up the hill to the bench

We then moseyed to field 1

at every horizontal line on the field (5) we switched from bear crawls to sprints for the full length x2. THEN same thing (dropped two lines on switching) and did sideway Gorilla crawls and Bernie Sanders the full length x2

MARY:
We did a ring of fire until time came up with Merkins and planks
COUNT-OFF & NAME-O-RAMA
5 total, cornhole, sweeper, cosmo, tailpipe and Tank
CIRCLE OF TRUST/BOM:
We talked about not making assumptions of people others second and third chances as Christ does that for us in an hourly basis.
MOLESKIN:
Cosmo has no problem doing Merkins under an overflowing gutter.
ANNOUNCEMENTS:
Prayers

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

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