F3 Knoxville

Make It Count

THE SCENE: Cool, calm and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Tempo Squats x 10

Manly Arm Circles IC x 10 forward and backwards

Tempo Merkins x 8

Tempo Lunges x 5 each side

Mountain Climbers IC x 10
THA-THANG:
1) Ran to get a coupon, then walking lunges x 50 yards (approx)

2) 20-15-10

  • Run a set of stairs at Big Ball
  • 20 Hand Release Merkins
  • 20 Squat Press with Coupon
  • 20 Mountain Jumpers
  • Run 2 sets of stairs at Big Ball
  • 15 Hand Release Merkins
  • 15 Squat Press with Coupon
  • 15 Mountain Jumpers
  • Run 3 sets of stairs at Big Ball
  • 10 Hand Release Merkins
  • 10 Squat Press with Coupon
  • 10 Mountain Jumpers

3) Make It Count

Broad Jump approx 25 yards and count how many jumps it takes.  That number is used for the circuit

  • Squat 3x your number
  • Squat Jump 2x your number
  • Step Jumps x your number
  • Run a lap

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Told a little about my story of my volunteer trip to Guatemala to build schools in 2014.  The big thing I noticed was that the community there had very little.  Very little clean water, not much food, cramped living conditions, rundown classrooms, etc.  But what they did have was gratitude, smiles, kindness and community.  They made us volunteers feel appreciated.  Like we were rockstars.  They treated us like friends.  Over in the U.S. we often don’t have that.  We have complaining and fighting and negativity.  Remember all that you do have to be grateful for.  Be neighborly and be kind to people.  Smile and say hello.
MOLESKIN:

ANNOUNCEMENTS:

7 of Diamonds

THE SCENE: Humid with some rain

WARM-O-RAMA:

  • 4 mile pre-workout run
  • 21 SSH
  • Some random stretching then mosey to tennis court.

THA-THANG:
4 cones around the track. Do the first exercise then run to next cone and continue with that until the 4th cone. Increasing each exercise amount until 28 then decrease by 7 until you are back to 7 reps.

  • 7 – Burpees
  • 14 – Up and under (per side)
  • 21 – Rosalitas
  • 28 – Plank and Sprint – 4 count to 28 and then sprint to next cone
  • 21 – Superman/reverse superman (21 Mississippi count then roll to 6 for the same count)
  • 14 – Imperial Squat Walker
  • 7 – Mountain merkins (right, left, right, left) then 2 merkins; equals 1 rep.

MARY:
She wasn’t there today.
COUNT-OFF & NAME-O-RAMA
4 Pax
CIRCLE OF TRUST/BOM:

Pray for you enemies or anyone you don’t like for that matter. Matthew 5:4

MOLESKIN:
Prayed for Knoxville and Ladyjunk
ANNOUNCEMENTS:

It’s not my Birthday but we can party

THE SCENE: Early and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around the field.  tempo Merkins, cherry pickers, rockettes
THA-THANG:
Mosey to playground for 7s. Pull ups and 4-count LBCs.. in between, Run up to circle stopping at each cone to do a burpee.

Mosey to the splash pad for a kraken of 25 reps. Do exercise and then run around perimeter of splash pad. Exercises are:

  • Dips
  • OH presses
  • V-ups
  • Merkins
  • Step ups per leg
  • 10lb ball slams
  • lunges per leg

finish with Indian run to AO, and 10 decline, 10 incline and 10 dips x2 and 30 calf raises

MARY:
dealers choice: side crunches, hello Dolly’s , Freddy Mercurys
COUNT-OFF & NAME-O-RAMA

pax of 9

CIRCLE OF TRUST/BOM:

We’re all busy so don’t use “too busy” as an excuse for not doing something. Too busy just means it isn’t a priority. It’s not as important to you as something else.

Spend time in prayer, with your wife, kids mom etc.

MOLESKIN:

prayers for junk’s wife, butters family being sick, friends with losses and issues, Bartman’s daughter

ANNOUNCEMENTS:
TTTP, F3 Dad camp

Listen

THE SCENE: 69 degrees, 100% humidity
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:

SSH x 20 IC

Tempo Squats x10 IC

Michael Phelps OYO
THA-THANG:

  1. Mosey to rock/select rock and complete 2 circuits of 20 Overhead Presses, Curls, and LBCs. Run to AO and back between the circuit.
  2. Mosey to top parking lot- partner up and complete 20 BBSU and 20 Merkins.
  3. Mosey to back of DP (at the steps). Complete 7s- Squat Jumps and American Hammers.
  4. PAX completed 2 sets of 40ish yard sprints.
  5. Mosey back to rocks and R/R #1.
  6. Mosey to Tennis Court- 4 corners of Hello Dollys, Flutter Kicks, LBCs, BBSU.
  7. Completed 4 rounds of sprints.
  8. Mosey back to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership is a marathon not a sprint. Listen to understand, not respond.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Big 🏀 Biscuit

THE SCENE: 66 degrees, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles x 12 forward/back (4 ct)

Cherry Pickers x 10

A little this/that

Michael Phelps

SSH x 20 (4 ct)

THA-THANG

  • Big 🏀 Biscuit:  10 burpees, 20 merkins, 30 squats then 1 lap around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 4 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 1 lap around field.
  • Jack Rabbits circle around benches with dips, decline merkins, lunges while others finish

MARY:

Flutter kicks x 20 (4 ct)

American Hammers x 15 (4 ct)

LBCs x20

Boat Canoes

Hello Dolly’s x 20 (4 ct)

COUNT-OFF & NAME-O-RAMA

10 strong.  No FNGs

CIRCLE OF TRUST/BOM:
We make a living by what we get, but we make a life by what we give.