F3 Knoxville

JUCO Shuffle

THE SCENE: 70 degree and not quite as humid
F3 WELCOME & DISCLAIMER: I am not a professional… 

WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence 20
THA-THANG:
Mosied to the Hard Knox parking lot for our first set of drills.

  • Merkin Leapfrogs (not the F3 name) across the lot.
  • Held plank while waiting on the 6.
  • Bernie back to the start
  • Mosey to the JUCO entrance
  • Squats while waiting on the 6
  • 8 count push-ups  x10
  • tricep dips on guardrail x10
  • two single filed lines running back to front sprints (indian runs)
  • flutter kicks x20
  • Mosey to coupon pile with a Crab Walk to the 6
  • Curls w/ coupon x25
  • Squat Thrusts w/ coupon x20
  • Triceps w/ coupon x25
  • Mosey to the rec center
  • Spring up the hill
  • Karaoke through cones
  • Bear crawl down the hill on the other side
  • Repeat (sans bear crawl) x1
  • Mosey back to the flag.

MARY:
Feddie Mercuries x20
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:
You guys inspire me both on and off the court. You push me to do more, be more, and I’m truly thankful for it.

Proverbs 3:5-6 NIV
Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight
MOLESKIN:
Prayer request: Guardrail’s coworker and his family also his FIL. West Coast Fires
ANNOUNCEMENTS:

HOPE: Hims Overcoming Problems Everywhere

THE SCENE: 75 and dry… at first.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers in cadence 6
10 Merkins in cadence
Arm rotations thumbs up in cadence x10
Reverse x10
10 windmills in cadence
5 burpees
Side straddle hop in cadence 20

THA-THANG:
We Indian ran to our first location.

  • Walking lunges across the parking lot.
  • 5 Burpess
  • Burnie home
  • 10 Merkins
  • 10 BBS
  • Rinse and repeat

Mosey to the grass hill in front of Rec Center

  • Bear Crawl to the top
  • Frog jumps across the spaces marked with cones

Mosey to the coupon pile

  • 25 curls EVERYONE
  • Team up with a battle buddy complete 100 thrusters collectively while your partner runs the stairs
  • Plank with variations

Mosey back to the flag w/ Cheatsheet leading us in our F3 chant!

MARY:
20 Freddy Mercuries and 20 Flutter kicks both in cadence.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
Lord, I put my life in your hand. I trust in you, my God. – PSALM 25:1-2
MOLESKIN:
What is the power of hope?
Hope is the belief that circumstances will get better. It’s not a wish for things to get better— it’s the actual belief, the knowledge that things will get better, no matter how big or small.
Let’s be the change we want: in our families, our communities, our country, and in our world. Let’s put the focus on God and trust that he will continue to guide us.
ANNOUNCEMENTS:
Spotter and Gump’s mother has completed her Chemo Treatment!
https://www.f3knoxville.com/category/announcements/

JUCO

THE SCENE: It didn’t rain on our parade…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side straddle hops in cadence, 10 arm rotations in cadence forward, 10 arm rotations in cadence reverse 10 merkins in cadence, 10 cherry pickers in cadence, 10 burpees

THA-THANG:

Mosie in 2 single file lines to the Library for core work. The person in the back of the line sprints to the front.

  • 25 BBSU, 10 Freddy Mercury’s in cadence, Plank with variations, 20 BBSU with clap, 10 side planks with reach through (left), 10 side planks with reach through (right), 25 LBC

Mosie in 2 single file lines to the parking lot for soccer drills. The person in the back of the line sprints to the front.

  • Side shuffles 2x’s, Front to backs facing right, Front to backs facing left, ski jumps 2x’s

Mosie in 2 single file lines to the pull up bars. The person in the back of the line sprints to the front. We stopped in between for 8 count push-ups

  • 5 pull ups run the stairs, repeat 3 x’s

Mosie back to the flag with jail break.

MARY:
10 merkins in cadence, 10 burpees, 20 BBSU with clap
COUNT-OFF & NAME-O-RAMA
16

2 FNG’s: Wanderer & Betty
CIRCLE OF TRUST/BOM:
Ezekiel 18 21-23
MOLESKIN:
God puts everything in our lives there for a reason. I spoke about how I was invited to join F3 and how much it means to me.
ANNOUNCEMENTS: