F3 Knoxville

Author: hotsquat

Hot Mile Redux

THE SCENE: Strangely warm for December. 60⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles X15

High Knees and Butt Kicks down and back to 2nd (or 4th) baseline
THA-THANG:
Mosey with CMU to the Oval Office

Blockees, Curls, Climb ups, Thrusters, run a lap

Pyramind Style 5, 10, 15, 20

Work back down to 10 and repeat until 6 finishes

MARY:
Mosey back to the AO and Shoulder taps for time
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:
You have to enjoy the process before you can enjoy success
MOLESKIN:
I’ve been sick with the flu for the last week, and it has slowed down my cardio. Enjoying the process is what kept me going
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Core

THE SCENE: 

Nice Cool Morning at the Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lunges down and back to mid-court

High Knees down and back to mid-court

Karaoke down and back full court

THA-THANG:
Mosey over to the section of the Greenway between bridges

5 Cracken  Burpees
Big boys
Run to next Cone
Plank twist
Run to next Cone
Catalina Wine Mixers
Run to next Cone
Side Crunches
Karaoke to start

Pyramind Count 20, 30, 40, 50

MARY:
Thunder Burpees: burpee after every Thunder or Thunderstruck in AC-DC’s

PAX roulette: 20 LBCs

Leg Raise hold

Heel touches

COUNT-OFF & NAME-O-RAMA
Smuggler, Butterfingers, Hot Squat
CIRCLE OF TRUST/BOM:
0% will kill your progress, so even if it’s not your best it’s better than nothing

Rolling the Dice

THE SCENE: Crisp Cool Morning at the Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankenstein, High Knees, But Kicks down and back on the court. Cherry pickers and a Mosey around the pavilion.

THA-THANG:
10 blockies then roll the dice. Do whatever exercise you roll then repeat

1. Run the loop

2. 50 hop Kicks

3. 30 box jumps

4. 50 rows

5. 50 Curls

6. 30 overhead presses

MARY:
Flutter Kicks and Hello Dollys 20 count. LBCs cash out

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Peach, Veep, Moses, Smuggler, Scoutmaster, Webelo, Hot Squat
CIRCLE OF TRUST/BOM:
Short talk about being actively improving and learning, and remembering that no matter how experienced you are, you can improve.
MOLESKIN:

ANNOUNCEMENTS:

The Hot Mile

THE SCENE: Muggy Humid morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Carry CMU up to the track and 10 arm circles forward and backwards
THA-THANG:
Thrusters

Swings

Curls

Blockees

Start off with 5 reps of each then run a lap. Add 5 reps each lap. The goal is to do a mile

MARY:
Carry CMU back to AO and do Flutter Kicks and Hello Dollys X10 of each.
COUNT-OFF & NAME-O-RAMA
Smuggler and Hot Squat
CIRCLE OF TRUST/BOM:
Focus on the simple things to help take your mind off the more complicated stressful parts of life.
MOLESKIN:
I went on an outdoor survival trip this weekend and focusing on the essentials helped take my mind off the stressful parts of life
ANNOUNCEMENTS:

THE SCENE:

Cool September morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the tennis courts and back up to the Arsenal
THA-THANG:
3 Stations on the court

Inchworm to the 3 point line adding a merkin each time. At the station 25 Little Baby Crunches. Lunge back to baseline adding a dip each time. 50 kettlebell swings with CMU at baseline

Repeat Inchworm to half court and do 25 Hello Dollys. Lunge back and do 50 Goblet Squats with CMU.

Repeat Inchworm to opposite 3 point line and do 25 Plank Twists. Lunge back and do 50 rows with CMU.

Repeat with 40, 30, then 20 of CMU exercises

MARY:
Thunder Burpees.                                     Listen to “Thunderstruck” by ACDC and do a burpee every time they say Thunder or Thunderstruck

COUNT-OFF & NAME-O-RAMA
Scoutmaster, Rep Sleepy, Mr. Rogers, Butter Fingers, Hot Squat
CIRCLE OF TRUST/BOM:
Values vs Benefits

The physical fitness and exercise are benefits of training in F3, but the value is in the sense of accomplishment and fellowship with everyone.

MOLESKIN: