F3 Knoxville

Author: hotsquat

I’m feeling 22

THE SCENE: Crisp 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X22

OVERHEAD CLAPS X22

CROSSOVERS DOWN AND BACK
THA-THANG:
22 burpees then do loop
Flutter Kicks
Toe touches
Hop Kicks

Heel touches
Lunge punches
Freddy Mercury 

Pyramid rep count for loop

22,44,66

MARY:
Overheard CLAPS X22

Little Baby Arm Circles both directions X22

LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Address problems quickly, but privately. Praise publicly
MOLESKIN:
Yesterday we had to sit out a girl with ADHD, and talk to her about following directions. Last night, her mom messaged me that both her and her daughter really appreciated not being scolded publicly. As a kid with ADHD she is used to always getting in trouble publicly. So, if a 10 year old girl can learn the values of handling issues privately, then I think we can too.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heroes vs. Villians 2nd try

THE SCENE: Crisp Cool Morning in the low 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Archer Squats

5 cherry pickers

5 tempo squats

5 tempo merkins

Mosey through heroes and villians loops
THA-THANG:
Fantastic Fours (1 WW2 3 Burpees, 2&2, 3&1)

Roll dice. Odds for heroes,  and evens for villians.

Heroes:

20 Spiderman Merkins

20 Daredevil dips

20 Hulk Squats

20 Wall Climbers

Villians:

20 Joker Jacks

20 Goblin Squats

6 Sinister 6s

10 Magneto Man Makers

Re run Fantastic Fours then repeat

MARY:
PAX roulette
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:
Most of us focus on our weaknesses so we can become well rounded. The problem with well rounded is that it makes you average. We need to be aware of our weaknesses, but also focus on our strengths.
MOLESKIN:
https://www.gallup.com/cliftonstrengths/en/252137/home.aspx

This is a strength finder assessment. I’d recommend doing the top 5. I found it to be worth it
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rolling the Dice part 2

THE SCENE: Crisp 28 degrees this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers X5

Little Baby Arm Circles X10

Tempo Squats X10

Mosey around the park back to the pavilion
THA-THANG:
10 blockees then roll the dice

1 Run Mosey
2 50 hop Kicks
3 50 rows
4 30 overhead presses
5 50 box jumps
6 50 curls

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:
A quote from Nirmal Purja, the man who beat the record for summitting the 14 highest peaks in the world.

“Sometimes when you think you’re f@%*ked, you’re only 45% f!%*ked”
MOLESKIN:
I wanted to mary today with thunderburpees because it puts you in a mindset of “I can’t do this” yet we did it anyways. One of the best things about F3 is it pushes us to not only become physically stronger, but mentally as well
ANNOUNCEMENTS:
Check the events page for details about the upcoming backpacking trip on Jan 22nd

Superhero Vs Supervillian

THE SCENE: First Snow! It was slushy and nasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Skipped the WARM-O-RAMA and headed for the pavilion to escape the sleet
THA-THANG:
Fantastic Fours: 1 WWII 3 BURPEES

2 WWII 2 BURPEES

3 WWII 1 BURPEE

Flip a coin. Head are hero exercises. Tails are villians. Pick one from the list.

Heroes:

Spiderman Merkins X20

Hulk Smash Squats X20

Wall climbers X20

Daredevil Dips X20

Villians:

Joker Jack’s X20 (Plank jack with merkin)

Goblin Squats X20 (release squat)

Sinister Sixes X6

Magneto Man Makers X10

Once done repeat Fantastic Fours and flip the coin again

MARY:
mosey back to the AO and did temp Squats, Lunges, and calf extension
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With great power, comes great responsibility.
MOLESKIN:
I love the new spiderman movie, seen it 3 times now. And one of the scenes that sticks out in every spiderman is when Peter is told “With great power, comes great responsibility.”

This line has stuck with me because ever since I was 15 I’ve had some sort of leadership role with my job teaching martial arts. Now not only do I lead students, but also a team of instructors, and  it isn’t always easy. However, I believe that is what I am here to do, it’s my power. So, whether it’s at work or at home, we all have the power to lead, and it is our responsibility to.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You’re the best around

THE SCENE: Chilly morning in the mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X13

Jab Cross Squat

add Front Kick

add Jump Front Kick
THA-THANG

Pt. 1

suicide set up (3pt, half court, 3pt, baseline) bear crawl there and crawl bear back.

Each stop: Hand release merkins X7, Squat Front kicks 4 count X7, Burpee jump front kicks X7

Pt. 2

Punching and kicking combo X5 in the middle. After doing the combo 5 times run to 1 of the 4 corners.

50 hop Kicks

30 decline push-ups

30 box jumps

100 plank Jack’s

Repeat on left side until you’ve it all the corners then switch to right side

MARY:
Partner Hamstring Stretch
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:
Went through the similarities between F3 and Martial Arts
MOLESKIN:
I’ve trained for 11 years in Martial arts, and for me it’s always been about life skills and the people I train with. The same is true with F3
ANNOUNCEMENTS:
Lunch Maryville Corner Market at noon