F3 Knoxville

Author: Stripped

Keep Moving

THE SCENE: Overcast. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC | Rockettes IC

THA-THANG:

Three circuits, each done three times (20/15/10):

Circuit1

  • Dips at Flag
  • Pull-ups at playground
  • Merks at tennis court
  • Shoulder taps at stinky corner
  • Mountain climbers to wait for six 

Circuit2

  • step-ups | Squats
  • Walking Lunges | Pickle pointers 
  • SSH for six

Circuit3

  • BBS | Vups 
  • Flutters | Box cutters
  • Crab toe touch for six

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS: Invite FNGs

PRAYER

No Stars, So No Gazing

THE SCENE: Beautiful & Clear, until workout time. No stars to gaze at…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Baby Arm Circles IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.


Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Dry Docks
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • LBCs

Station 4

  • Hand Release Merks
  • Single Leg Bridge
  • Imperial Walkers

MARY:

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog
  • Cobra Kai/upward dog
  • Pigeon Pose
  • Child pose
  • Downward dog
  • Upward

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Golden Rule

ANNOUNCEMENTS: HH. Waxjob. Q

PRAYER

11-Seven

THE SCENE: 63°. Fantastic.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • Imperial walkers

THA-THANG:

11s then 7s – Start at Splash Pad, complete 10 of first exercise, use the prescribed method to move to the bottom of the ramp, complete 1 of the second exercise, etc.

 

  • 1st Set: Pull-Ups & Burpees | Movement: Lunge
  • 2nd Set: Bench Dips & Box Cutters | Movement: Crab Walk

MARY: Nah

STRETCHES: 

  • Ab stretch (cobra kai)
  • Hamstring stretch 
  • Groin stretch (butterfly)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: CONSISTENCY 

ANNOUNCEMENTS: Fill that Q Calendar. Show out for Ribbed & Trunk.

PRAYER

Equalizer PreSAUP

THE SCENE: Wet.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • 10 Pull-ups

THA-THANG:

45sec on each exercise. 15sec rest. 3 rounds. Stations included:

  • Burpees
  • Box jumps
  • Walking Lunges
  • Air taps
  • Ssh
  • Shoulder taps
  • Bear crawl
  • Imperial walkers
  • Crab toe touches
  • Flutters
  • Mountain climbers
  • Crab walk
  • Inch worms w/ plyo merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:. James 1:19 – ​​Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry.

The Long Route to Unity

THE SCENE: Sticky. Clear. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | SSH IC
  • Mosey to playground.
  • 10 Pull-ups, 20 Merkins, 30 Squats

THA-THANG:

Do a lap.

Bermuda Triangle for legs. – Squats. Pickle Pointers. Monkey Humpers. 20 each plus 20 SSH at each corner. Lunge between stations. When finished, lunge in opposite direction to wait for six.

Run around stonehenge to dock.

Mucho chesto. Regular, wide, diamond, stagger left, stagger right—10 each. Rinse & repeat.

Triangle for legs. Half the reps.

Around stonehenge to loading zone for welsh dragon until PAX seriously discussed mutiny.

MARY: Tabata. 40on 15off

  • Low Plank | V-Ups | BBS | Box Cutters
  • Flutter Kicks | American Hammers | LBCs
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Paul wraps up his letter to the Romans encouraging unity. Rome was a melting pot—plenty of opportunities for discord, not unlike our context. Where can we bring unity?