F3 Knoxville

Author: Ribbed

Zealous for good works

THE SCENE: 52 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Abe vigotas

cherry pickers

Tennessee rocking chairs

seal claps

OH claps

Tie fighters forward and backward

THA-THANG:
Insert information about the workout.

  • Lap around the trail
  • 5 Burpees @ Stonehenge
  • 10 pull-ups @ BathHouse
  • 15 CDD @ dock
  • Run back to Stonehenge
  • Repeat dropping 1 rep each round
  • Fellowship Mosey to AO

MARY:

  • 2 rounds of Ring of Fire

CIRCLE OF TRUST/BOM:
Titus 2:11-14

Remember men, we are to be zealous for good works and be free from all lawlessness!
MOLESKIN:

ANNOUNCEMENTS:
2nd F at the Casual pint today at 3pm.

He is our Shepard

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
left over right

right over left

Cherry pickers 4x
THA-THANG:
Fellowship mosey over to the bearmuda triangle, we must bear crawl from corner to corner starting with 25 count around the triangle then 20 counts all the way down to 5.

  • Star Jacks – plank Jacks – Iron Miks
  • Merkins – inch worms – hand release merkins
  • Mosey back to the AO.

MARY:
10 sec of star gazers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 23 remember we have a shepherd who is always in control. 

 

Abe Vigoda with Pince Ali

THE SCENE: 64 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Abe Vigoda 10 count
  • Cherry picker 5 count
  • Squat 1 count

THA-THANG:
mosey over to the rock pile and pick up a rock. Partner up and get a rock together. We have 4 stations and each station has three exercises. One partner start by running up to the next station and back while you do as many as possible of the first exercise. Then the other partner does it while the first runs around and back. Finish the sheet and run up to the next station and run to the third station.

  • Station 1
    • Mountain climbers
    • OHP
    • Honkey Humpers
  • Station 2
    • Bear Crawls
    • Jump Squats
    • BBS
  • Station 3
    • Burpees
    • Iron mikes
    • Welsh Dragons
  • Station 4
    • Captain thor
    • Hand release merkins
    • Shoulder taps

MARY:
Ring of fire till Time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 19-22
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dog Pound AOQ Hand over tomorrow.

Counting and counting

THE SCENE: 58
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

4 burpees

15 grady corn
THA-THANG:
Insert information about the workout.

  • Mosey to the ice palace on the base line
  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

Mosey to the tenis courts

  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

MARY:
stretching and some pickle pounders and hello dolly
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:
Galations 5:1
MOLESKIN:

ANNOUNCEMENTS:
Prayer for WaxJob – Tweetie – Ribbed

Wisdom and Tubthumping

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tubthumping – SSH while the song plays and Burpee when the line “I get knocked down” sung.
THA-THANG:
Tabata-ish workout 50 seconds on and 10 second off (using the Tabata Timer App)

  • Bulgarian Splits Squats
  • Merkins
  • Shoulder taps
  • V-Ups
  • Spiced Rum Squat
  • Jump squat
  • Big Boy Sit Ups
  • Flutter Kicks
  • Around the clock Merkins

MARY:
stretching around our legs.
COUNT-OFF & NAME-O-RAMA