F3 Knoxville

Burning legs

THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH
  • 10x Manly Arm Rotations Forward and Backwards
  • 20x Imperial Walkers
  • 10x Cherry Pickers

THA-THANG:

  • Mosey to the planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • Mosey to the start of the green way
    • At the 0, .25, .5, and .75 mile markers do exercise
      • 5x squat thrusters
      • 5x alternating toe touches
      • 5x side lunges
      • L5x skaters
    • Abs
      • 20x BBS
      • 20x 4ct Flutter
      • 20x 4ct Dead Bugs
      • 20x 4ct Hammers
      • 20x LBC
  • Mosey to planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • 7s
    • Dips to Monkey Humpers

MARY:

  • Ring of Fire leg push down
  • 10x Flutter kicks
  • 10x Hello Dollys
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA

There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.

MOLESKIN:

ANNOUNCEMENTS:

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

B Team

THE SCENE: Clear and Humid…sixty something
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops
  • Arm Circles
  • Seal Claps
  • Overhead Claps

THA-THANG:
Indian Runs around track, then some kind of exercises…

Ascending Testicles on Wall

11’s on Stadium Steps – Monkey Humpers and Jump Squats

MARY:
Too time for such silliness

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:
Graduation Week for the kids…
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Turf doesn’t get wet

THE SCENE: Heavy Rain 60 degrees

  • PreRuck- Teacher Challenge
  • 1 mile ruck for time
  • 1 min plank
  • 4 push-ups
  • 8 deadlifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges
  • 128 flutters (32-4 ct)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Overhead Clap x 40 IC

Tempo Squat x 20 IC

T-Plant Arm Circles x 10 ED EA

8-Count BB x 10 IC
THA-THANG:

Mosey to track

Uptown 50: Partner up and line up at end zone. Do 10 burpee and travel to 50 yard line in method written on cone. At 50 yard line do 10 burpee and travel to end zone in manner written on cone. R&R

  • Burpee Broad Jump
  • Crab Walk
  • Partner Carry
  • Partner Carry
  • Wheelbarrow
  • Wheelbarrow
  • Alligator Crawl
  • NUR
  • AYG
  • Bear Crawl

Mosey back to SP

Boxes: 20 box jump, 20 lunges (10 EL), 20 squat x 2 rds

MARY:
8 Count Body Builder x 10 IC

30 Flutters 4-ct IC

Capn Thor

Hello Dolly x 30 IC

Pickle Pounders x 30 IC

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t fear, don’t worry, don’t panic. We are instructed not to do any of these. Fear is not a Spiritual Gift.
MOLESKIN:

ANNOUNCEMENTS:

Easy Breezy – Sort of

THE SCENE: Dark out, warm but not too hot
WARM-O-RAMA:

SSH, Tempo Merk, Super Marios, Suzane Somers, Tempo Squats, 5 Burpees
THA-THANG:

First:
Partner Sets: P1 Does Exercises while P2 runs a suicide then 1 lap.

Exercises: 100 Merkin, 200 BBS, 300 Squats, 400 Mtn Climbers

Then:

Cones of Dunshire: 3 burpees–>Bear crawl to 2nd cone, 6 burpees –>bear crawl to 3rd cone, 9 burpees

run a lap and rinses and repeat

MARY:
Flutter Kicks, boat canoe

CIRCLE OF TRUST/BOM:

Matthew 6:25-34

Do Not Worry

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendorwas dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.