F3 Knoxville

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Conformer or Transformer

THE SCENE: 52 with light drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, OHC, Little of this and that, Toy Soldiers, Bone the Fish
THA-THANG:
We did 1/4#er with burpees

Mosey to FB field.  Started with 10 burpees then ran to the 25.  Do 25 Merkins.  Backpedal to goal line and do 10 burpees.  Run to 50 and do 50 squats.  Backpedal to goal line and do 10 burpees.  Run 75 yards and do 150 Mtn Climbers.  Backpedal to goal line and do 10 burpees.  Run to far goal line and do 100 SSH.  Backpedal to other goal line and do 10 burpees.  We did Cpt Thors while waiting on the 6.  We then did Burpee Dans the length of the field.  Lunge 10 yards, do 1 burpee, lunge 10 yards do 2 burpees, lunge 10 yards do 3 burpees……..and so on.  Then we had to get back to the start so we went back but bear crawl instead of lunge.  We did SSH waiting on the 6.  We had a few minutes left so we did 25, 30, 35, 40, 45, and 50 yard wind sprints.  Mosey back to AO.

MARY:
Ran out of time

COUNT-OFF & NAME-O-RAMA
arod, fast and easy, simmons, oscar, herbie, mr wedgie, hamm, boogaloo, natty, tractor, biohazard, tuba

CIRCLE OF TRUST/BOM:
Romans 12:2.   You can decide to not stand out in any way, or you can be a light for Jesus.  Our definition of Good differs from Gods.  We don’t see the whole picture or the end game, but HE does.  His will for us is good, even though it might be difficult at times.  One day, we’ll understand, but until then trust the LORD! Either you will be conformed to the world, or you will transform the world.  Which will you be?  A conformer, or a Transformer?
MOLESKIN:

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:

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.