F3 Knoxville

Author: Rainbow

Escape the Asylum

THE SCENE: A bit muggy and 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get it going with 25 SSH on 4ct, 8 4ct Windmills, Cherry Picker x9, 20 Overhead Claps 4ct, Baby Arm circle front x11 Back x10

Mosey…
THA-THANG:
Mosey to stop sign at bottom of Asylum, 20 4ct flutters Mosey to Asylum building:

Bear Crawl up ramp, 25 dips at tables, 25 calf raises at steps, Lunge every other step up fire escape and run back down to stop sign at bottom of hill 20 4ct flutters…Rinse and repeat 5x’s.

Mosey back.

MARY:
Just enough time to knock out 15 SSH on 4ct.
COUNT-OFF & NAME-O-RAMA

9 PAX Total

CIRCLE OF TRUST/BOM:
Gods desire is for us to grow in him and be confident in the wisdom he provides as we draw closer.  He equips us with the wisdom to go out and take action.   Don’t live in fear afraid to make decisions.  He’s blazed our trail.
MOLESKIN:

ANNOUNCEMENTS:

The Sampler Platter…

THE SCENE: A bit humid and around 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Baby Arm circles front and reverse it x10x Cherry pickers x10, Tempo Merkin x10, then to curb for butt kickers 1/2 parking lot jog out rest, and skip 1/2 parking lot jog out rest.
THA-THANG:
Grab a CMU and circle up for 1 MIN AMRAP’s of 1. Curl 2. Overhead Press 3. Squats 4. Block Merkin 5.BB with Block

Mosey up little hill to dragon tail. 10 Tempo Merkins waiting on 6. Run halfway down, 10 Tempo merkins waiting on 6, at bottom of dragon tail do 20 Rocky Balboa on 4ct on curb.

Mosey to hill at base of new soccer field. 11’s with Smurf Jacks at bottom and Man Makers at top

Mosey back to cloud. Let Hands lead in set of 20 4ct flutters while picking up 6. Then do 6 Captain Thor’s Mosey back to AO

 

MARY:
Plenty of time left to cash out with ATM’s, Temp Squats x10, and finish with 40 SSH on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is a great metaphor for what God wants to do to us.  God wants to transform us over time into what he made us for.  As believers, we need to realize that our relationship with him will bring forth change.  True lasting change.
MOLESKIN:

ANNOUNCEMENTS:

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
THA-THANG:
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

MARY:
Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

Be Present

THE SCENE: Soggy but no rain, bit on the humid side 69degrees at circle up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSHX30 on 4CT, Baby Arm circles front/back/and overhead claps x10 each, Windmills x10, Tempo Merkins x10, Jog down and back in parking lot then mosey…
THA-THANG:
Mosey to front entrance of Asylum alternating between bear crawls and crab walks by light pole to the base of everest.  11 Poles total.

At Everest perform 1min of exercise then sprint up to Tree and back.  Exercises consisted of Merkins, Overhead claps, Mountain climbers, SSH, Carolina DD’s, and Squats

Once completed summit Everest with 15 tempo squats at top

Mosey back to AO

 

 

MARY:
Perform Captain Thor’s x26/Hello Dolly x20
COUNT-OFF & NAME-O-RAMA
7 HIM’s @qvc @snitch @crab-legs @music city @gibbler @hands
CIRCLE OF TRUST/BOM:
Shared article about a counselor from a Nursing home who shared what people at the latter part of their lives longed to go back and do.  What do they regret, if anything?  Almost all responded that they would go back to the time in their lives when they’re kids were home.  When life was crazy and uncertain.  Chaotic.  We always seem to be thinking about the next thing.  It is a challenge to stop and realize we are in a special spot in our lives.  To be present and in the moment.

11’S Are Heaven

THE SCENE: Clear and nice, 55 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with SSH x30 on 4ct, 4ct Windmill x10, Baby Arm Circles (thumbs up and down) x10, Cherry pickers x8, Tempo Merkin x10

 

THA-THANG:
Stayed in AO parking lot to start. 8 CMU’s on each end. Did 11’s starting with Curls and CMU Swings, running back and forth

Second set of 11’s in AO lot of Overhead press and squat

Mosey to playground

11’s there consist of Box jumps and 4ct LBC’s

Mosey to Little Hill

11’s there consist of DD’s Bernie every other trip up and Start jumps at top

MARY:
Back to AO finish with CMU extended flutters and Recover
COUNT-OFF & NAME-O-RAMA
8 HIMs IN Attendance at Asylum
CIRCLE OF TRUST/BOM:
God made us for work. Our vocation is a way to serve others and show others who Christ is.