F3 Knoxville

A Wizard is Never Late

THE SCENE  warm…51 degrees clear skies

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Simmons started us With 25 side straddle hops, then Belding appeared out of nowhere to take over the Q.  We did baby arm circles, cherry pickers, and tempo squats.
THA-THANG:
After moseying to the Greenway we completed a route 66. This consists of running a quarter-mile and doing one Burpee then running another quarter-mile and doing two Burpee’s and running another quarter mile and doing three Burpee‘s. Continue this pattern until you reach 11 Burpee’s.

MARY:
Merkins and Capt Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed removing the white noise from your life to get in touch with your emotions to allow you to be a better leader and partner. Take a break with intentionality at to remove distractions and connect with yourself. For me this means removing Facebook from my phone to keep me from wasting time by looking at social media. I replaced Facebook with a Bible reading plan so in my downtime I can look at the word and grow spiritually.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard Invasion of the Equalizer….

THE SCENE: Dark as Night, 28 degrees…so just about perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops; Cherry Pickers; Squats and Hold; Baby Arm Circles – Forward and Backward; Overclaps; Seal Claps; run one lap

THA-THANG:
Insert information about the workout.

CMU Workouts…you know, BRICKS…

  • Merkins
  • High Pulls
  • Thrusts
  • Squats
  • Rows

50 reps of each; then 40, then 30, then 20, then 10

MARY:
Flutter Kicks, Hello Dolly’s, Captain Thor
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:
New year…start it with a committment to be the LEADER of your household…SPIRITUAL LEADER
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other 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:

New Year Celebration with Coupons

THE SCENE: Mostly Cloudy, 38°F, Feels like 37°F, Humidity 70%, Wind 3mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • LBAC Forward & Reverse 10x IC
  • Merkins 10x OYO
  • Burpees 10x OYO
  • Little of this, Little of that, Some of these, and Some of those

THA-THANG:

Mosey to the coupon pile. Pick a coupon that you can work with.
Mosey to the splash pad.

  • Decreasing Rounds – Start with 30x then 25x/20x/15x/10x/5x
  • Exercises:
    • Overhead Press
    • Tricep Extensions
    • Front raises
    • Curl
    • Squats
    • Rows
    • BBS
    • Press
  • When finished with a round Mosey around the splash pad, then start the next round.
  • Mosey to the coupon pile to return coupons, Mosey to the AO.

MARY:

  • Flutter Kicks 25x IC
  • Captian Thor 5x IC
  • Hello Dolly’s 10x IC
  • Bruce Lee’s 10x IC
  • Box Cutters 10x IC
  • Circle of Fire (legs)

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Biohazard, Hamm, Belding, FNG – Boogaloo
CIRCLE OF TRUST/BOM:
It’s a new year. Time many make resolutions. Make concrete goals. Ones that are achievable but will take effort. A goal achieved through effort and hard work is better than one you just coast through. Set your goal, share your goal, have others hold you accountable, and then crush your goal.
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.