F3 Knoxville

Just the Two of us

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, Baby arm circles, cherry pickers, Some of these, Some of those

THA-THANG:

sideline to sideline 21’s, Merkin’s and LBC’s

Bear crawl to nowhere, 10 squats every 10 “Steps”

4 corners x2, 10 merkins/20 squats/30 abs (4ct Flutter Kick or 4ct LBC’s)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

I swing my beats at the playground; ya know!

THE SCENE: mid 40’s, bright moon, fog coming off the lake, B-E-A-UTIFUL.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25, Tempo Squats x10, Tempo Merkins x10, Cobra Kai x5, Cherry Picker x5, BAC x 10, little bit of this and a little bit of that.

THA-THANG:
Mosey to the playground for some body blasters (burpee-pull-up-knees to elbows).

Mosey to B-ball court for suicides:

  • Full-court sprint — 10 merkins at each line + Run to playground for 5 body blasters
  • Full-court Bernie — 20 squats at each line + Run to playground for 5 body blasters
  • Half-court bear crawl — 25 LBC at each line + Run to playground for 5 body blasters
  • Full-court lunge — 15 CDD at each line + Run to playground for 5 body blasters
  • Half-court crab walk — 20 BBS at each line + Run to playground for 5 body blasters
  • Full-court imperial walkers — 10 diamond merkins at each line + Run to playground for 5 body blasters

MARY:
ABC’s.  Feet together 6 inches off the ground and spell out the alphabet (capital letters only).

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 3:17-18 — “But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.  And a harvest of righteousness is sown in peace by those who make peace.”

An encouragement to HIMs to model wisdom for our kids, co-workers, family, and friends. We need men who are wise and display true wisdom in how they interact, love, and care for those around them.

 

Kaizen

THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)

THA-THANG:
5,4,3,2,1 – Burpees (Change) 

10 – Squats (Stay the same )

-5 Navy seal burpees
-10 sumo squats

Mosey to rocks

-5 rock-ees
-10 narrow squats

Mosey to basket ball court (circle)

-5 burpees
-10 normal squats

Mosey to splash pad (long cut)

MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50

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:
“If you aren’t getting better, you are getting worse” Charles Barkley

Japanese mentality of Kaizen “continuously improve”

MOLESKIN:

Welcome FNG – Ponzy

ANNOUNCEMENTS:
Hardship hill 10/3/20

Truck stop

THE SCENE: 58, low humidity, BEAUTIFUL morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grady corns

Cherry pickers

rockettes
THA-THANG:
Nickel,  dime, quarter

At each light do merkins, BBS, squats.  Reps are 5, 10, 25.  Pax can switch up the reps and exercise as long as they do 5, 10 and 25 reps.

1st light, 5 merkins,  10 BBS, 25 squats.

2nd light could be 5 squats, 10 merkins,  25 squats.

Watt Rd field, reverse sea biscuit

Start with 5 burpees, 10 merkins,  15 squats, then run a lap.   Increase the reps by 5 for the 2nd round, then run 1 lap.   Increase the reps each round up to 20 burpees, 25 merkins and 30 squats then start reducing the reps by 5 until you are back to 5 burpees,  etc.

Bottom of the hill for 7s.

Derkins & CDD

Mosey to the AO

MARY:
La-Z-Boy – American hammers

I-beam – ab cycle
COUNT-OFF & NAME-O-RAMA

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.

The Krak Attack is Back, Jack

THE SCENE: Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Rockettes IC
  • Baby Arm Circles IC
  • Overhead Claps IC | Seal Claps IC |
  • SSH IC

THA-THANG:

Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Dry Docks
  • Crunches
  • Squat Jumps
  • Crab Toe Touches
  • Bear Crawl
  • Flutter Kicks
  • Mountain Climbers
  • SSH
  • Merkins
  • Crab Walk

MARY:

  • What’s that?

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“A wise man is cautious and turns from evil, but a fool is easily angered and is careless.” -Prov14:16

If I’m striving for wisdom; to instill wisdom and be an example of wisdom, I need to avoid being easily angered—which is tough for me—and I need to not be careless.

Everyone makes mistakes, but carelessness doesn’t learn from them and goes back down the same path over and over again. 

Challenge for you today is to think about a mistake you’ve made recently and instead of being angry with yourself, consider what you can learn from it, how you can avoid it in the future, and how you can leverage your experience to help others to avoid it.