F3 Knoxville

Author: hotsquat

Karate Kid Part II

THE SCENE: Nice humid morning in TN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side strech

Lunges, Add Front Kick, Add double lunge and double front

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strec

THA-THANG:

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strech

MARY:
5 side Crunches each side

15 flutter kicks

LBCs

15 hello dollys
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/BOI

We’ve been telling our instuctors at the school that additude is more important at the beginning than any thing else. The same is true with everything in life
MOLESKIN:
Always fun to share Martial Arts with the PAX
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hills, Hills, and More Hills

THE SCENE: 60⁰ a bit Chilly compared to 95⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X11

ARCHER SQUATS X10

TEMPO LUNGES X7

MOSEY OVER TO MTN VIEW
THA-THANG:
BERNIE UP TO STOP SIGN AND PYRAMID 15, 10, 5, 1, 1, 5, 10, 15

BURPEES, X-FACTORS 2 COUNT, BOBBY HURLEYS

RUN UP MTN VIEW TO CONES AND ADD CONE EACH ROUND

MARY:
MOSEY BACK TO THE GRINDSTONE
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:
ROCKY 3 IS GREAT BECAUSE YOU SEE HIM GO FROM BEING ON TOP TO BEING LOW. HE EVENTUALLY ADAPTS AND CHANGES HIM SELF AND GROWS FROM IT. THERES A QUOTE FROM ROCKY BALBOA THAT SUMS IT UP

“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!”
MOLESKIN:
I’VE BEEN STRUGGLING WITH STRESS AND LIFE CIRCUMSTANCES SINCE APRIL, AND IT’S TIME TO START ADAPTING AND WORKING TO GET OUT OF THIS RUT
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Release the Kraken

THE SCENE: 60s and humid. So Tennessee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LITTLE BABY ARM CIRCLES X10

SSH X10

WINDMILLS X5

CHERRY PICKERS X5
THA-THANG:
Kracken
15 Burbees
5 Muchos Squatos
3 bolt 45s
15 box cutters
25 merkins
20 X- Factors
20 mini Jax
30 big Boys

MARY:
Thunder Burpees for luck. Go bolts!
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:
Sometimes we make too many excuses
MOLESKIN:
I talked to my team at work about making excuses, and it caused me to look at myself. I’ve been making excuses for not posting, when it’s really just me fartsacking
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hot Mile

THE SCENE:

Mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

LBCS X10

CHERRY PICKERS X7

MOSEY OVER TO OVAL OFFICE
THA-THANG:
PYRAMIND COUNT WITH LAP IN BETWEEN 5, 10, 15, 20

BLOCKEES

GOOD MORNINGS

THRUSTERS

SWINGS

MARY:
MOSEY BACK TO GRINDSTONE
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:
WE CANT CONTROL WHAT’S GOING ON AROUND US. WE CAN ONLY CONTROL HOW WE REACT
MOLESKIN:

I HAD TO HAVE THIS CONVERSATION WITH A 14 YEAR OLD STUDENT, AND IT WAS A GOOD REMINDER OF THIS LESSON
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cha-cha slide part 2

THE SCENE: mid 50s. A great day for a beatdown

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15

ARCHER SQUATS X10

CHERRY PICKERS X10

IMPERIAL SQUAT WALKERS X7
THA-THANG:
5 kraken burpee by in

Cross overs to exercises

Big Boys

J-Lows

Catalina Wine Mixers

Side crunch

Cross over back to start 

Pyramind Count 20,30,40,50

MARY:

Thunder Burpees
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:
We have to be leaders in our F3 community if we are to become leaders in our greater community
MOLESKIN:
I Challenge anyone who hasn’t been on Q in a while to go and pick one up TODAY! Doesn’t matter when it is, but sign up for it
ANNOUNCEMENTS:
CSAUP TOMORROW!!!