F3 Knoxville

Family workout:remember God’s promises

THE SCENE: nice and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 10 baby arm circles
  • 10  side saddle hops
  • 10 mountain climber
  • 10 superman

THA-THANG:

  • Relay race
  • Tug a war
  • Floor is lava had to use the monkey bars to cross the lava
  • Climb an slide
  • Bear soccer: while bear crawling had to move a yoga ball up a hill. The other team attempted to keep it down
  • Hot potato : 2 minute timer, pass a 12 pound Kettle ball around the circle as many times possible

MARY:
COUNT-OFF & NAME-O-RAMA
Some of them: Chicken Lady, Go Kart, Kitten, Nerf, Buttercup, Sunflower, Race Ace, Skywalker, Optimus, Cheetah Speed, golden eagle,  (plus FNGs: 5) Juggernaut, Peregrine falcon, and Golden Eagle, Nutcracker, wolf, Dinger.

CIRCLE OF TRUST/BOM:
God will always keep his promises. A way he shows that is by creating a rainbow.. yesterday with the heavy rainstorm  several us saw a single,  double,  and even a triple rainbow
MOLESKIN:
ANNOUNCEMENTS:

Friday eve:Floor is Lava

THE SCENE: clear brisk 50 degrees morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 lumberjack , 10 inchworm, 10 merkin nightclub ,10 cherry pickers

THA-THANG:
Floor is lava: 10 safe zone with different exercises , one tagger with yoga ball. The tagger hits a runner . Runner 10 merkins an becomes tagger.

  • 10 round the world
  • 5 burpees
  • 10 CMU thrusters and 10 CMU biceps
  • 20 ball slams
  • 10 incline merkins
  • 20 rope whips
  • 21 preacher curls
  • 4 tricep bends
  • 15 goblet squats

5 Minute  EMOM ( every minute on the minute) 30 seconds  exercise 30 second  rest.

1. Mountain climbers

2. Weighted American hammers

3. Heavy big boys

1 minute  20:20:

20 seconds pull up leg lifts

20 seconds  pull up leg hold

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:
Insert the WORD: God us amazing Father who always listens to us

Happy Friday eve workout

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

Insert information about the warmup.

DDYP: dynamic resistance stretching

THA-THANG:
Insert information about the workout.

Relay race with tire flips, Devil press 6 reps, Rope wips 6 reps, pike walk around box

AMRAP:  partner up 8reps the swap

  • 2minutes  hollow hold , hop over using Cmu
  • 2minutes partner 4 toe touches squat holding CMU
  • 2minutes partner plank pop overs

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1Peter 3:1-7 PRAYing for your wife by showing empathy with all she does throughout the day and what God has called her to do.

 

MOLESKIN:

ANNOUNCEMENTS:
CSAUP in two weeks