F3 Knoxville

Author: Ribbed

Quantity over Quality

THE SCENE: 44 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins

butterflies stretch

5 cherry pickers

20 SSH

THA-THANG:
Mosey over to the Triangle. One Thing then run to the next corner repeat until you have done all three corners and wait for the 6.

  • 20 4 count BBS and bear crawl up to the next corner and repeat
  • 20 squat press with a rock we got from the rock pile. Dung Beatle to the next corner and repeat
  • 20 Squats and lung to the next corner and repeat
  • 20 OHP and Bernie sanders to the next corner and repeat
  • 20 curls and Bernie sanders to the next corner and repeat
  • 20 SSH and run all around the triangle to the next corner and repeat
  • Walk to the OA with some fellowship time.

MARY:
Spend quality and quantity time with your kids and loved ones. No amount of “quality” time will replace you being in their lives. 

COUNT-OFF & NAME-O-RAMA

Route 66 classic

THE SCENE: damp but cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 4 count merkins

5 cherry pickers
THA-THANG:
Mosey over to the boat

  • route 66 starting at the first light do one of the exercise then run to the next light and do 2 of the exercise then run to the next light and do 3.. and so on to the 11th light. Then run to the end of the parking lot and do an core exercise until the 6 get’s there.
  • BBS
  • Squat Jumps
  • Merkins (Bernie sanders in-between each light)
  • Iron Mikes

Mosey back to AO

MARY:

10 4 count American hammers

leg holds 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:
MOLESKIN:
I believe in the doctrine of election because I am quite certain that if God had not chosen me, I should never have chosen him and I am sure he chose me before I was born or else, he never would have chosen me afterwards: and he must have elected me for some reason unknown to me, for I never could find any reason in myself why he should have looked upon me with special love. Charles Spurgeon 

Point out evidence of Grace in others lives today to encourage your soul and others.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!

Tabata at the equalizer

THE SCENE: 34 and cool with plenty of mist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 squats
THA-THANG:
mosey to the splash pad parking lot.

  • Tabata work out setup with 80 classics for background music.
  • 5 sets of 89 intervals – 40sec on with 20sec rests.
  • v-ups
  • suicides
  • jump squats
  • Merkins
  • monkey humpers
  • LBC
  • lunges
  • pickle pounders
  • Alternating side squats

MARY:
mosey to the flag for pickle pounders
COUNT-OFF & NAME-O-RAMA
all the things were said in the gloom.

HIMS Work at the Shamrock

THE SCENE: 38 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Proper form and timing for cherry pickers five times

Tie Fighters 10 forward and backwards

some of these some of those

 

THA-THANG:
Partner up and Mosey too the last station go over the workout items. It’s and DORA and for time set of exercises. Each station has three exercises. You do the 1st exercise while your partner runs up to the first next station and back. Then you run there and back. Then you do the second exercise on the sheet and wait for your partner to run back. Then you go, then you come back. Then the third exercise. Then when you come back from your run you and your partner run up to the second station. then you do the same thing up to the third station, then up to the fourth station then you come back down the ladder.

  • 1st station
    • Burpees
    • V ups
    • LBC
  • 2nd Station
    • Plank Jack
    • Monkey humpers
    • Wojo Squats
  • 3rd Station
    • Man makers
    • CCD
    • Hand Release Merkens
  • 4th
    • lunges
    • Box cutters
    • Alternating Side Squats

Called for time and fellowshipped back to the AO

MARY:
Reverse Pickle pounders – 45
COUNT-OFF & NAME-O-RAMA