F3 Knoxville

The Naircase

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

sshx2

mosey around park to show the stations

THA-THANG:

Dora style with a twist. One partner rolls a die to determine their exercise, the other does step ups until the partner returns. Exercises as follows

1) 5 sandbag over shoulder at grinder

2) 15 merkins at road

3) 5 burpees at pavilion

4) 10 BBS at bridge

5) 10 swing groiners at play ground

6) skip your turn, back to your partners roll

MARY:
No
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:
It takes discipline to be out here consistently. I’ve been lacking when I haven’t been on Q. Asked for help with accountability on this
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpees EMOM

THE SCENE: Warm! Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx10

THA-THANG:
Following exercises with 3 burpee EMOM for first 34 minutes

  • 100 thrusters
  • 50 baseline to baseline on basketball court
  • 100 merkins
  • 100 BBS

MARY:
Pax roulette. Overhead claps were popular
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:
There isn’t a person anywhere that isn’t capable of doing more than he thinks he can
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death by Dora episode 3: Revenge of the EMOM

THE SCENE: Cool morning at the speedway
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm circlesx10 each way
THA Thang

Dora style workout with EMOM timer going as well. Increasing merkins on the EMOM timer, adding one rep each minute. Dora as follows

  • 50 blockees
  • 150 iron mikes
  • 300 CMU squats

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:
Marriage is hard.
Divorce is hard.
Choose your hard.
Obesity is hard.
Being fit is hard.
Choose your hard.
Being in debt is hard.
Being financially
disciplined is hard.
Choose your hard.
Communication is hard.
Not communicating is hard.
Choose your hard.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death by Dora part 2

THE SCENE: Chilly but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm circles ICx10. Warm up mosey
THA-THANG:

Dora style workout with Death By Merkins going at the same time. Merkin EMOM timer, increase reps by one until you can’t complete the set in a minute and then reset to 1 rep and restart. Dora exercises as follows

  • 100 CMU squats
  • 200 CMU curls
  • 300 monkey humpers

MARY:
Flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The other day my daughter was asking to pick what she wanted to watch after school. I was expecting Octonauts or some other childrens show. But instead she asked to watch Star Wars, one of my favorites. She had never seen it before, but knew I like it. This goes to show how much the kids watch us and model after us and the importance of being a good role model.
MOLESKIN:
Safe travels to Avocado as he heads back to Egypt
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg day at the landing strip

THE SCENE: A little chilly. Summer can get here whenever it wants to
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Classic Nair warm up. A lap to the pavilion to the starting point for the beatdown
THA-THANG:
Three stations along the greenway, along the stretch from the pavilion to the bridge. We need a name for this area. Nasir’s runway has been suggested before, but I’m thinking the landing strip fits. Anyways, back to the back blast. At each station, do the exercise and continue on to the next. At the end, run back to the beginning and do another round. Repetitions increase each round, going from 2 to 4 to 6, etc. exercises as follows

  • Squats
  • Step ups
  • Monkey humpers

MARY:
Thigh masters x10 incase anyone didn’t get enough legs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“A disciplined mind leads to happiness. An undisciplined mind leads to suffering” the Dalai Lama
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.