F3 Knoxville

Author: Herbie

52 Pickup with Coupons

THE SCENE: 72 and steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Imperial Squat Walkers IC x15
  • Cherry Pickers IC x10
  • Tempo Merkins IC x10
  • Little of this, little of that

THA-THANG:

  • Mosey to the planters for Ascending Bear Crawls. Curb to curb, start with 1 derkin, crawl to other curb 2 derkins, till you have completed 10 derkins.
  • Mosey to the rock pile to find a coupon
  • Mosey while lifting our coupons high to the splash pad
  • 52 Pickup with coupons
    • Jokers & 2s – 15 Burpees (no coupons)
    • Aces – 1 lap around splash pad with our coupons held high
    • Suits (reps for value, face cards are 10)
      • Hearts – Tricep curls
      • Spades – Goblet Squats
      • Clubs – American Hammers 4ct
      • Diamonds – Curl to Overhead press
  • Mosey to rock pile to return our coupons
  • Mosey to AO

MARY:
Flutter Kicks IC x15
Hello Dolly’s IC x 15
Boat/Canoe to time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Trust in the Lord forever, For in God the Lord , we have an everlasting Rock.
Isaiah 26:4 NASB

MOLESKIN:

ANNOUNCEMENTS:

Back to Basics (reps + reps + reps)

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Tempo Merkins IC x10
  • Mountain Climbers IC x10
  • LBACs IC Forward & Reverse x10
  • Air Press IC x10

THA-THANG:
Mosey to the splash pad for our Back to the Basics work.

4 Rounds of:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Lunges
  • 10 Burpees
  • Run the loop around the splash pad

Mosey to planters for 11s – 2 count step ups & decline CCD.

Mosey to the AO

MARY:

  • Flutter kicks IC x15
  • Leg raises IC x10

CIRCLE OF TRUST/BOM:
I’ve been reading the book of James lately and was thinking about the first verse.

1 James, a servant of God and of the Lord Jesus Christ,

To the twelve tribes scattered among the nations:

Greetings.

James was the half-brother of Christ. Growing up together, knowing that Jesus was the Son of God, in my mind would have caused some sibling rivalry. But James grew up to not only follow Christ but to call himself a servant or bond-servant or slave of Christ. He willingly devoted his life, even unto death, to follow and serve his half-brother. How many of us can say we would willingly follow and serve our siblings? James is an example to us all for putting ourselves to the side and serving others. How can we take this servant attitude out into the world and serve not only our families but our friends, co-workers, or strangers on the street? We all need to be willing to step up and be servant leaders and set the example for our own children.

MOLESKIN:
Squat challenge – don’t forget to post your numbers.
ANNOUNCEMENTS:
Truckin to the Pound on Aug 25 and 3F at the Outlook on Sat. Aug 11.

Bricked Burpee Breakdown

THE SCENE: 75o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x12 Forward and Backwards
  • Tempo Merkins IC x10
  • Overhead claps IC x12
  • SSH IC x 15

THA-THANG:

Mosey to the splashpad with your bricks.

Do exercises (with bricks) adding 2 reps each round for 5 rounds (10 reps), then run lap (with bricks)

  • Squat Jumps
  • Plank Rows (reps for each arm)
  • Merkins
  • Froggers (In plank, jump feet up to hands and back out)
  • Goblet Squats
  • Overhead Press

Repeat in reverse (start with 10 reps of each, then 8, etc, finishing with 2)

Mosey to front of school and get in the grass for x10 Catilina Wine Mixers.

Mosey to planters for x10 dips x10 incline merkins, repeat.

MARY:

  • Flutter Kicks IC x10
  • Hello Dollys IC x10
  • James Bond 10count (Forward, Left, Right, Forward)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I don’t remember all that I said (really need to post these on the same day), but the general thought was that we need to always put the same face forward and be true to who we are with everyone.
MOLESKIN:

ANNOUNCEMENTS:

W.A.S.H. at the Splashpad

THE SCENE: 72o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Sprinkler x10 IC
  • Little Baby Arm Circles x10 IC Forward & Backwards
  • Tempo Merkins x10 IC

THA-THANG:
Mosey to the splashpad for a little W.A.S.H. With only 3 PAX, modify from normal partner. 2 PAX do exercises while one runs the walking trail around the pad. All PAX do all reps.

  • W – Wide Hand Release Merkins x50
  • A – American Hammers x100
  • S – Squats X150
  • H – Hip Thrusters X200

Rinse – Cliff Hanger Merkins – P1 does elevated merkin, P2 holds P1s ankles, P3 runs, flap jack until all have completed merkins

Repeat W.A.S.H. with 1/2 the reps

Mosey to AO for Circle of Pain – Ab focus
5 BBS, 4 LBC, 3 100s, 2 Side Crunches, 1 WWI sit-up

MARY:

  • James Bonds – 10 count straight, right, left, straight
  • Flutter Kicks x10 IC
  • Hello Dolly x10 IC
  • Dealers Choice – Mr. Wedgie
    • Circle of Pain – Merkins – start with 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What does the 4th of July truly signify? To most it is parades, cook outs, and fireworks (to freak out my dog and my youngest daughter). But if you take a minute to consider what the men who signed the Declaration of Independence did, you will see a small group of men stepping up to fight against an injustice to the people. They were fighting against unfair taxation and laws pushed upon them. It did not start as a massive movement, but as a few men that started a discussion about what could be done. Nothing in our lives ever starts out as a huge movement/action, it is all incremental. We have a discussion here, do something there, recruit a friend or neighbor next, etc. We need to focus on what matters and make slow, calculated, deliberate steps towards it and we will get there sooner than we think. Enjoy your time with your families on the 4th, but make sure you are focused on what truly matters.
MOLESKIN:

ANNOUNCEMENTS:
Don’t forget to log your distance for your workouts, runs, walks, bike rides, etc. at http://bit.ly/f3knox.

The Quarter Mile (Again and Again)

THE SCENE: 70o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x25
LBAC IC x10 (Forward and Backwards)
Tempo Merkins IC x10
Tempo Squats IC x10

THA-THANG:
Mosey from AO to the start of the Powell Greenway. Start with exercises, run .25 miles, repeat exercises at each marker till we reach the 1 mile marker. Turn around and come back to 0.0 mile marker repeating exercises at each marker.

  • 5 Burpees
  • 10 BBS
  • 15 Merkins
  • 20 Squats

Cut out the return to the 0.0 mile marker due to time constraint.

MARY:
Calf raises x15 OYO
Flutter Kicks IC x15
Boat/Canoe until time (about 45 secs)

COUNT-OFF & NAME-O-RAMA
6 HIMs, All tagged except for Boucher.
CIRCLE OF TRUST/BOM:
I’ve been reading about David before he became King, when he was just a shepherd boy. Accounts point to him being between 12-16, but he was responsible for many sheep (estimates put it around 140-150 sheep, with 20-30 goats as well). He was responsible for leading them to pasture so the could eat and drink. He was also expected to keep them safe. This meant that he was to be at the ready at all times during the trip to the pasture and while they were grazing. In this time he faced off against a bear and lion and won both those contests. While still a young man (by today’s standards) he was expected to face off against the champion of the Philistines because a prophet of God said so. This youngest son of Jesse went out to face the giant Goliath with only his familiar sling and some stones. Knowing that the army of Israel was watching (most likely a few of his older brothers as well), he went forth to this battle not in his own strength, but trusting in God’s strength and will. We all know the outcome of that story. We might not be facing actual giants daily, but sometimes things seem insurmountable and we have to trust the God has our back. Even with those who are in theory more capable (like the army of Israel), we must be willing to step and be the leaders we are called to be. Seek out the giants that are in your path and don’t back down, but seek the how to defeat them by trusting in God and seeking Him daily.

MOLESKIN:

ANNOUNCEMENTS: