F3 Knoxville

Swirlie Saturday

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warm up stuff and stretches

THA-THANG:
elevators on the concrete bleacher hill:  derkins, dips, box jumps

 

station work at the playground:  jump rope, rope climb, sand bag toss, shoulder press, bent over row, farmer carry, seated ring pullup, battle rope, medicine ball toss.    Tug-of-war between each round.

MARY:
crunch, side crunch,

COUNT-OFF & NAME-O-RAMA
swirlie, bartman, wagon wheel, dreadlock, la-z-boy, cosmo, stitches, shooter, gibbler

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.

RAW

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

Oyo stretch

THA-THANG:
Station work.  1 min at each station and then rotate.  All while jamming to 90s tunes.

  • Bent over row
  • KB swing
  • OH Press
  • Curls
  • Squats
  • Calf raise
  • Turkish getup
  • Derkin
  • Jump rope

MARY:

COUNT-OFF & NAME-O-RAMA

Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Don’t be lazy.  Take initiative and be a leader.

MOLESKIN:

ANNOUNCEMENTS:

A Lot of Work and a Little Fun

THE SCENE: mid 60’s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • OYO stretches

THA-THANG:

  • 3 laps around the long island doing 10 reps of the following at each end (6 total sets)
    • Plankjack (4ct)
    • Single arm/leg/plank raise.   Don’t know the real name for these, but they’re good for your core!
    • Spread eagle merkins
  • Mosey to concrete bleachers
  • Elevators
    • R1 – 20 Derkins, run the hill
    • R2 – 20 Derkins, 20 single leg squats, run the hill
    • R3 – 20 Derkins, 20 single leg squats, 20 Incline merkins, run the hill
    • R4 – 20 Derkins, 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R5 – 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R6 – 20 incline merkins, 20 squat jumps, run the hill
    • R7 – 20 squat jumps, run the hill
  • Mosey (take a few steps) to the soccer field
  • DORAs.  Partner A does exercise, partner B run across soccer field & do 5 SSH.  Flapjack.
    • 200 Smurfjacks
    • 200 Shoulder taps
    • 200 Slutter kicks
  • Mosey to the far end of soccer field
  • Dizzy bat challenge
    • Each PAX takes a turn – must spin 10ish times around the bat and try to hit a ball off a tee
    • PAX alternate holding plank or Al Gore while their brother is spinning/batting
    • If you hit it:  PAX all run to the ball and do 5 burpees
    • If you miss:  PAX do 10 merkins
    • Rules of what to do on a hit/miss change at the Q’s discretion…

MARY:

none, out of time

COUNT-OFF & NAME-O-RAMA
11 strong:  La-Z-Boy, Tailpipe, Cornhole, Cosmo, Gibbler, Blacklung, Dreadlock, Stitches, Shooter, Swirlie, Bartman

CIRCLE OF TRUST/BOM:

Sometimes in life you hit a home run, and sometimes you strike out and fall on your face.  Celebrate the home runs.  When you strike out…pick yourself up, dust yourself off, and try even harder.

MOLESKIN:

ANNOUNCEMENTS:

Happy Birthday to Me

THE SCENE: low 60’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Pickers x 5
  • OYO stretches
  • Shock & Awe Burpees

THA-THANG:

  • Mosey to baby Everest for 11’s.  Starjacks at top / Diamond Merkins at bottom
  • Mosey to pavalon and do 3 sets of the following.  Run to the gate & back between each set.
    • 10 pullups
    • 20 dips
    • 30 squats
    • 20 step ups
    • 10 thrust merkins

MARY:

  • Side crunch x 15
  • Heels to heaven x 10
  • v-up, roll-up x 10

COUNT-OFF & NAME-O-RAMA
Stitches, Dreadlock, Junk, Mayberry, Tweet E, Aladdin, Mouthwash (FNG), Wagon Wheel, Ratchet, Bartman

CIRCLE OF TRUST/BOM:

Matthew 6:14-15  For if you forgive other people when they sin against you, your heavenly Father will also forgive you.  But if  you do not forgive others their sins, your Father will not forgive your sins.

MOLESKIN:
Birthday Q today – 41 today.

ANNOUNCEMENTS:
Hardship Hill

Millennial’s Can’t Jump Rope

THE SCENE: 60’s & clear

F3 WELCOME & DISCLAIMER

Quicker than normal…running late!

WARM-O-RAMA:
SSH x 20  with increasing speed

THA-THANG:
8 stations set up in front of the outhouse.  2 minutes at each station then rotate to the next.  The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope!  All this while Lynyrd Skynyrd played blissfully in the background….good times.

  1. Curls (30, 25, 20 dumbbells)
  2. Squats (60 sandbag)
  3. Calf Raises (40 sandbag)
  4. Kettlebell swings (35, 40 bells)
  5. American Hammers (assortment of plates…can’t remember exact weights)
  6. Mr Spectacular (15 dumbbells or 30lb ruck plates)
  7. Overhead Press (20 ruck plate x 2)
  8. Jump Rope

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
8 strong.  Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman

CIRCLE OF TRUST/BOM:
Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary.   Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.

MOLESKIN:
Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area.  Shooter eventually resorted to air jumping, with fancy tricks!

ANNOUNCEMENTS:
Hardship hill coming up.   Sign up for a team.