F3 Knoxville

Positive Ground

THE SCENE: Breezy 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

21’s with 10 MMaker penalty, Windmills IC x 9, Cherry Pickers IC x 10, OH Claps (20)–>Seal Claps(20)–>Behind back claps(20)–>Drop to T-Plank arm circles(10 B & both dir) all in cadence
THA-THANG:
Mosey long way to field…stop at stairs with some fwd & bwd steps, sideways (B), heel stretch & 20 heel risers

  • Run 1 lap around track, go to bleachers for 11’s (Dips & Monkey Humpers) then back to field
  • EZ- 5 Burpees  Broad jumps between ex’s
  • 25 yd line= 25 MKNS
  • 50 yd= 50 BBS
  • 75 yd = 75 Sqt jumps
  • 100 yd= 100 plank jacks
  • Run lap, bleacher 11’s (incline Mkns / Squats)
  • ran out of time…so to the field for 100 yds of lunges
  • Mosey to AO to recover

MARY:
obsolete at Brickyard
COUNT-OFF & NAME-O-RAMA
Simmons, A-Rod, Tractor, Fob, Mr. Wedie, Biohazard, Natty

CIRCLE OF TRUST/BOM:
Positivity–> find your negative tendencies and squash them, hang with positive folks and show gratitude
MOLESKIN:
Prayers for Harrison White’s family following his sudden death
ANNOUNCEMENTS:
Stretch to avoid injury guys

Just one more

THE SCENE: Cool 36’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 30

2burp

SSH 20

2burp

SSH 10

2burp

tempo squats

tempo merkins, merkins in cadence,

over head clap, seal clap
THA-THANG:
Planter boxes, 11s dips /derkins

run to the Football Field,

300s partner style

300 merkins/plank

300 BBS/flutter kicks

300 squats/al gore

 

MARY:
Abs of pain

100 flutters/75 bicycle/50 gas pumps/25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
7 HIMs
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.

Tuesday with Leftovers

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

Imperial Squat Walkers x 20 IC

Manly Arm Rotations x 10 ED EA

Mr. Spectacular x 10 IC

Seal Clap x 20 IC

OHC x 20 IC
THA-THANG:

Stink Bombs: Center cone with five cones in circle around. Partner up and perform number of reps for exercise (combined number). While Partner 1 does reps Partner 2 goes to center cone to perform one of three exercises. Each time P1 or P2 comes to center perform next exercise.

  • Center Exercises: 10 Mr. Spectacular, 20 lunges (10 EL), 30 SSH
  • Cone 1: 100 Burp
  • Cone 2: 200 OHC
  • Cone 3: 300 Merkin
  • Cone 4: 400 BBS
  • Cone 5: 500 Squat

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bible says “Do not be afraid” 365 times. So don’t be skeered and keep moving forward.
MOLESKIN:

ANNOUNCEMENTS:

Not so silent night

THE SCENE: Cool 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 40 IC

T-Plank Arm Circles x 10 (Each side, each direction)

Tempo Squat x 20 IC

5 Burp OYO
THA-THANG: RUCK OR CMU NEEDED

Four Rounds: 20 Reps each

  • 8-count Man Makers
  • Sit-ups (ruck/CMU on front)
  • Thrusters
  • 4-count flutters (ruck/CMU overhead)

Three Rounds: 20 Reps each

  • Squat (ruck/CMU overhead)
  • skull crushers
  • curls
  • 4-count mtn climbers

Duck Walk: Ruck on back and duck walk 10 yds, complete exercise, ruck on front duck walk 10 yds, complete exercise, etc.

  • 20 squats
  • 20 push-ups
  • 20 Imperial squat walker (4-count)
  • 20 Rev lunges (each leg)
  • 20 shoulder taps (2-count)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Believe the miracles that were performed by God for Jesus’ birth. Angels appearing, stars shining, and Kings fooled. The same God that sent His Son to this Earth is the same today as he was then. These are not “stories”. This is our history, our heritage, our story. Learn it, know it, repeat it.
MOLESKIN:
Research project: How old was John the Baptist when Jesus was born?
ANNOUNCEMENTS:

Contact

THE SCENE: 30 degrees with snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 50 IC

Overhead Clap x 40 IC

Imperial Squat Walker x 15 IC

Shoulder Blaster: Arms to front from hips x 30, Arms side to front (seal clap) x 30, 10 shoulder presses. All IC

THA-THANG:

4x4s: 10 reps – 4 burpees, 4 push-ups, 4 (4ct) mtn climbers = 1 rep.

Catalina Wine Mixer (10 reps): Plank, Pharaoh (left arm then right arm to elbow), up from Pharaoh in same order, push-up = 1 rep.

Burpee Broad Jump length of parking lot

Black Jack: 20 BBS then run to mid-point of parking lot and do 1 push-up. Then 19 BBS/2 push-up etc.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are separated by the pandemic. The only means of gathering to communicate and check on each other is to be out in the dark and snow at 5am or to make the effort to communicate by social media. Use the tools we have to make contact with the people around you. We have hundreds of contacts in our phones. Call someone you haven’t seen or spoken to in a while and say hello.
MOLESKIN:

ANNOUNCEMENTS:
F3 Brickyard 3 year anniversary is this week. Contact PAX and get them out!!