F3 Knoxville

Author: Rainbow

Hurry Up…We’re Waiting!

THE SCENE: Not sure the air temp, but it was humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out with 20 SSH, Thai Fighters, Tempo Mtn Climbers, Tempo Merkin, and Windmills
THA-THANG:
Grab a CMU and head to the bottom of Baby Everest.

10 cards with 10 exercises. (Freddie Mecury’s, Curls, OH Press, CMU Squats, Plank, SSH, Bobby Hurley, Lawn Mowers, Block Merkins,   One designated runner picks an exercise and runs a loop up dragon tail and back down baby everest while the rest of the pax does an AMRAP of the chosen exercise until runner gets back.  The quicker the runner, the faster the pax is done with said exercise.  Everyone ran once around the loop.

Put up CMU’s and performed a merkin ladder in the parking lot. Spot one was one merkin…and so on.  Lunge between spaces.  10 spots total 55 total merkins.

Finished up with a little route 66 up the dragon tail with squats as the exercise of choice.

Back to AO

 

MARY:

Had time to do 30 4ct Freddie Mercury, 25 4ct LBC’s , and ca$hed out with some ATM’$
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 22:37-39

Don’t over complicate things.  God asks us to do today.  Today is our focus.  God has each of us exactly where he wants us today.  We are right where he wants us and we are to love him with all our heart, soul, and mind.  AND…love our neighbor as ourselves.

MOLESKIN:

ANNOUNCEMENTS:

Short Circuit

THE SCENE: Thick and Humid 71 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As always 25 SSH on 4CT then 10 Windmills on 4ct, baseline jog down 10 tempo merkin, jog back 10 tempo squat, jog back baby arm circle forward x8, finish up with jog back down baby arm circle reverse x8
THA-THANG:
Mosey to middle parking lot perform 5 rounds of

Round 1- Fake Burpees x10 run down and back

Round 2- Fake Burpeesx10, Merkin x25  run down and back

Round 3- Fake Burpee x10, Merkin x25, Lunge x50 run down and back

Round 4- Fake Burpee x10, Merkin x25, Lunge x50, Big Boys x100 run down and back

Round 5- Fake Burpee x10, Merkin x25, Lunge x50, Big Boys x100, Squats x150 run down and back

Mosey to pavilion

3 rounds of 20 table row/20 dips

Mosey to the bottom of little everest- Bernie up/5 monkey humpers at top

Back to AO

 

 

 

MARY:
Finished out with 25 Freddy Mercury on 4ct and LBC AMRAP for final minute…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 22:37

You must love the Lord your God with all your heart, soul, and all your mind.  This is the first and greatest commandment.  A second is equally important: Love your neighbor as yourself.

Don’t over complicate what we are here to do.  Christ lays it out for us in Matthew.  In all that is going on and all the craziness Christ asks us just to love.  Love our neighbor as ourselves.  This simple task will go so much further than we ever thought it would to initiating change.

 

Back to Cardiac

THE SCENE: Foggy and around 60 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4CT, Thai Fighters L and R 10x4CT, Tempo Merkin x10, Cherry Pickers x8, Windmills x10 4ct
THA-THANG:
Grab a CMU and head to Cardiac.

At top of Cardiac-20 Curl, 20 OH Press, 20 Lawn Mower, 20 Block Merkin

At middle of Cardiac-20 Freddy Mercury, 20 Frog Crunch, 20 Heel Touch, 20 LBC

At bottom of Cardiac-20 Squat, 20 Alt Lunge, 20 Monkey Humpers, 20 Skaters

Back to top, rinse and repeat.

MARY:
Back to AO. Out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember, we are all going to go through difficult stuff in life and it may not make sense.  We might want to bail.  Remember that Christ is with us through it.  Our life here is fleeting and we are “temporary residents”.  Heaven is our reward.
MOLESKIN:

ANNOUNCEMENTS:

The Dr. Fauci

THE SCENE:

nice morning, around 40 degrees at circle up

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 4CT x25, Seal clap 20 4CT, OH Clap 20 4CT, Cherry Pickers x8, Windmills x8, and Rocky Balboa’s 20 4CT on curb

THA-THANG:
Start with Thruster Ladder w/CMU in parking lot start at 10 at spot one, Then 9, and so on to 1

Mosey to Baby Everest 4 trips of Lunge half way, Bernie half way, 20 squats on top

Mosey to Pavilion for 4 rounds of 20 table row, 20 dips

Mosey to Playground 3 rounds of 10 box jumps 20 BBS

Mosey 2x around both lower parking lot to tail of dragon

Route 66 starting at 1st Light pole at cross walk doing Mtn Climbers

Back to AO

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mother Teresa-“I don’t pray for success, I pray for faithfulness”

What does it look like to prioritize being faithful over all else?  It’s hard not to get caught up in thinking worldly about things, but Christ is asking us to be obedient with a heavenly view.

 

Circles in the Dry

THE SCENE: Constant rain and around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab a CMU and head to pavilion for 30 SSH on 4ct, Thai Fighters 10 R, 10 L, Cherry Picker x10, Tempo Merkin x10, Windmills x10, OH Clap and and Seal Clap 4ct x10
THA-THANG:
Since it was raining AGAIN… we decided to stay under cover and do the following:

Legs

  • 10 Apollo Ono
  • 10 CMU step up
  • 20 CMU Squats
  • 20 CMU Calf Raises
  • 5 laps around building

Chest/Back/Arms

  • 10  CMUOH Press
  • 10  CMU Lawn Mower Row
  • 20 CMU Curl
  • 20 Dips
  • 5 laps around building

Abs

  • 10 CMU 4CT Flutter
  • 10 CMU American Hammer
  • 20 Heel Touch
  • 20 LBC
  • 5 laps around building

Ended at a bit over 2 miles in the dry with trips around building. Ended up in time to circle up.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

2 Corinthians 9:8

And God will generously provide all you need.  Then you will always have everything you need and plenty left over to share with others.

Be grateful for what God has given us.  Watch the words that come out of our mouths.  Practice gratitude.
MOLESKIN:

ANNOUNCEMENTS: