F3 Knoxville

Author: Neutron

Neutron’s Ladder

THE SCENE: Clear & Calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Side straddle hops x 10 IC (3 CT)
• Mountain climbers x 10 IC
• Burpees x 10 OYO

THA-THANG:

JUCO-Manjaro Ladder

  • Partner up
  • 18 cones
  • Starting at the bottom of the hill,  run to 1st cone and back while partner does pushups (1st set), squats (2nd set), or LBC’s (3rd set).
  • Switch and repeat.
  • Once second person completes an up-and-back, the pair “steps up one rung” and starts the process over at the next cone until you reach the top.

MARY:

Flutter kicks and box-cutters.

CIRCLE OF TRUST/BOM:
As the school year starts back up and you find yourself running all over town (school, ball field, birthday party, Lowes, a work trip, etc), take a moment to slow down and make sure you find time for what’s important.

Wheel’O Bear Crabs

THE SCENE: Calm, hazy, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Pushups x 10 IC (3 CT)
• Cherry Picker x 10 IC
• Big boy sit-ups x 10 OYO

THA-THANG:

Wagon Wheel:
Six cones set up in a large circle with one in the middle. Start in the center, bear crawl to the edge, do 20X Carolina Dry Docks, Crab Walk back to center, move one spoke clockwise, repeat by alternating Carolina Dry Docks and Squats for each perimeter cone. Complete two revolutions.

Mosey to sophomore hill – form single file line and toss a soccer ball overhead to the guy behind you. Once the ball reaches the end guy run to the front of the line and repeat.

Sophomore hill:
7’s – Iron Mikes and Monkey Humpers.

Mosey back to AO – repeat soccer ball line.

MARY:
Hello Dolly IC 4 CT
Flutter Kicks IC 4 CT
Side Crunches IC (left & right sides)

CIRCLE OF TRUST/BOM:

Over the weekend I was stung by a wasp that had built it’s nest under a table that I had already moved several times that day. After further inspection of my deck I found an additional 4 nests in various places very close to where my family and I regularly hang out. It was a reminder that danger is always lurking just beneath the surface, therefore, it’s important to always be on guard.

John 10:7-10 NASB

So Jesus said to them again, “Truly, truly, I say to you, I am the door of the sheep. All who came before Me are thieves and robbers, but the sheep did not hear them. I am the door; if anyone enters through Me, he will be saved, and will go in and out and find pasture. The thief comes only to steal and kill and destroy; I came that they may have life, and have it abundantly.

Wagon Wheel

THE SCENE: Clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Windmills Forward X 10 (4 CT)
• Windmills Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad Stretch x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• Toe touches – 30 seconds
• Big boys sit-ups x 10 OYO

THA-THANG:

Wagon Wheel

Set up a series of cones in the shape of a wagon wheel. Each PAX starts in the center and then runs down a “spoke” to the edge, does the exercise for 26 reps, then runs back to the center. Moving clockwise around the wheel, PAX was challenged to get as manny spokes as possible in 30 min.

Spokes

  • American Hammers
  • Burpees
  • Crunches
  • Diamond push-up
  • Flutter Kicks
  • Carolina Dry-docks
  • Squats
  • Hand release push-up

MARY:

Hello Dolly
Flutter Kicks
Superman Swimmers
Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Exodus 20:3-5

3 Thou shalt have no other gods before me.

4 Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above, or that is in the earth beneath, or that is in the water under the earth.

5 Thou shalt not bow down thyself to them, nor serve them: for I the Lord thy God am a jealous God, visiting the iniquity of the fathers upon the children unto the third and fourth generation of them that hate me;

Island Hopping

THE SCENE: Mid 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops X 20
• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Peter Parkers x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO

THA-THANG:

Island Hopping – 12 parking lot islands have been number with a corresponding exercise. PAX have to run to find island #1, do the exercise then find island #2 and so on… This was repeated 2X.

Island#   Exercise
#1 20 Mercans
#2 15 Big Boy sit-ups
#3 50 Seconds Al Gores
#4 20 Star Jacks
#5 5 Narrow Squats
#6 20 Crunches
#7 10 Burpees
#8 15 Iron Mikes
#9 20 Superman Swims
#10 40 Mountain Climbers
#11 10 Tempo Squats
#12 Lunge back to #1

Line touches (4 total lines) – w/ an exercise at each line – Repeat 2x

• Baseline to first line – 10 Burpees
• BL to 2nd Line – 15 Star-jacks
• BL to 3rd Line – 20 Merkins
• BL to last line – 25 Squats

 

MARY:

Dolly IC 4 CT
Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT
Boat and Canoe
Ring of Fire

CIRCLE OF TRUST/BOM:
Taking a learning from the story of Jonah in the Bible – God calls us to love those who are hard to love.

Wet N Wild

THE SCENE: Wet and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Side Straddle Hops X 20
• Cherry Pickers X 10 (IC) 4 CT
• Mountain Climbers x 20 (4 CT) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO
• Mosey around to Pond Parking Lot

THA-THANG:

Pond Parking Lot:

4 rounds of 4 exercises at 4 stations

• 10 Burpees – OYO
• 15 Star-jacks – OYO
• 20 Merkins – OYO
• 25 Squats – OYO

Mosey to the sunken ship.

Sunken Ship

• 10 Box jumps and 15 American Hammers
• Repeat for 5 rounds
• Mosey to the hill in back

MARY:

Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT

CIRCLE OF TRUST/BOM:
Being consistent with the small things in life will eventually add up to something great.