F3 Knoxville

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!

Tabata at the equalizer

THE SCENE: 34 and cool with plenty of mist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 squats
THA-THANG:
mosey to the splash pad parking lot.

  • Tabata work out setup with 80 classics for background music.
  • 5 sets of 89 intervals – 40sec on with 20sec rests.
  • v-ups
  • suicides
  • jump squats
  • Merkins
  • monkey humpers
  • LBC
  • lunges
  • pickle pounders
  • Alternating side squats

MARY:
mosey to the flag for pickle pounders
COUNT-OFF & NAME-O-RAMA
all the things were said in the gloom.

HIMS Work at the Shamrock

THE SCENE: 38 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Proper form and timing for cherry pickers five times

Tie Fighters 10 forward and backwards

some of these some of those

 

THA-THANG:
Partner up and Mosey too the last station go over the workout items. It’s and DORA and for time set of exercises. Each station has three exercises. You do the 1st exercise while your partner runs up to the first next station and back. Then you run there and back. Then you do the second exercise on the sheet and wait for your partner to run back. Then you go, then you come back. Then the third exercise. Then when you come back from your run you and your partner run up to the second station. then you do the same thing up to the third station, then up to the fourth station then you come back down the ladder.

  • 1st station
    • Burpees
    • V ups
    • LBC
  • 2nd Station
    • Plank Jack
    • Monkey humpers
    • Wojo Squats
  • 3rd Station
    • Man makers
    • CCD
    • Hand Release Merkens
  • 4th
    • lunges
    • Box cutters
    • Alternating Side Squats

Called for time and fellowshipped back to the AO

MARY:
Reverse Pickle pounders – 45
COUNT-OFF & NAME-O-RAMA

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

DORA at the equalizer

THE SCENE: 32 and doggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers

SSH

some of these some of those

feet together stretch
THA-THANG:

partnering up and get ready for a nice fun beat down.For stations and with three exercises at each station one partner will run to the next station while the first partner does the first exercise. The second partner comes back and does the exercise while the first partner runs to the next station and back. Repeat all the way through each set of exercises to the end of the path and back.

  • First station:
  • Merkens, Plyo Merkens, shoulder taps
  • Second station:
  • LBC, side crunches, hello Dolly’s
  • Third station:
  • Burpees, American hammers, V ups
  • Fourth station:
  • Iron Mike’s, squats, lunges

MARY:
First pickle pounders, butterfly stretch
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) iattendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.