F3 Knoxville

Author: Stripped

Moon Kraken Through at the Equalizer

THE SCENE: 70ish. 90% humidity. Full-ish moon. So refreshing.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC
  • Grady Corns IC
  • SSH IC
  • Burpees x5

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges
  • BBS
  • Dips
  • Squat Jumps
  • Diamond Merks
  • Flutter Kicks (4ct)
  • Monkey Humpers
  • Shoulder Taps (4ct)

MARY:

  • Cobra Kai

STRETCHES:

  • No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Many are the plans in a person’s heart, but it is the LORD’s purpose that prevails.” Proverbs 19:21

MOLESKIN: Great work today. Solid group of HIMs.

ANNOUNCEMENTS: Fill up that Q calendar.

11s for Days

THE SCENE: Toasty Warm, Humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC
  • Baby Arm Circles IC | Tempo Squats IC

THA-THANG:

Simple Q today: a pair of 11s.

  • 10 Merkins at top. | 1 Squat Jump at splash pad.
  • 10 BBS at crosswalk | 1 Dip at splash pad

MARY:

  • Pickle Pounders | LBCs IC
  • Flutter Kicks IC | Freddie Mercurys IC
  • Hello Dolly IC | Peter Parker

STRETCHES:

  • Butterfly | Hamstring 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

ISI. Two questions: Who is sharpening you? Who are you sharpening? If you don’t have an answer to one of those, it’s time to be more intentional about relationships.

MOLESKIN & ANNOUNCEMENTS:

Show up Monday for a Choir Boy birthday Q

What a Bear

THE SCENE: 70ish° , 90ish% humidity. So refreshing.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • SSH IC
  • Rockettes IC
  • Grady Corns IC

THA-THANG:

Mosey to tennis court. Descending four corners. Do 10 each of four exercises, one in each corner. Run the long sides, bear crawl the short. After each lap, drop the rep count by one. Exercises were:

  • Burpees
  • Merkins
  • Squat Jumps
  • Box Cutters

MARY:

  • Pickle Pounders IC
  • LBCs IC
  • Hello Dolly IC
  • Cobra Kai OYO

STRETCHES:

  • Butterfly
  • Hamstring
  • Overhead tricep stretch

COUNT-OFF & NAME-O-RAMA

Nine PAX

CIRCLE OF TRUST/BOM:

I recently asked my 5yo “What’s your favorite Bible story we’ve read recently?”

”Day one.”

”What’d you like about that?”

”Well, it was dark and then God said let there be light and there was & that’s pretty amazing.”

This was a good reminder to me that amazing encounters and experiences are all around, I just don’t always pay attention.

MOLESKIN & ANNOUNCEMENTS:

CSAUP at Dog#
MealTrain

Father’s Day Six-Pack

THE SCENE: 70°. 90% humidity. Gloomy, but not gloomy enough.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Not quite warm yet. Did some 7s on the basketball courts: Box Cutters & Hand-Release Merkins

Brought my dad bod & a six-pack of stations at the splash pad to celebrate Father’s Day. PAX rotated through stations and completed AMRAP of the prescribed exercise until the man at the BBS/Dips station completed 20 reps & called “next”. Rinse & repeat. Few miles, many smiles. Stations included:

  • BBS | Dips
  • Calf Raises | Mtn Climbers
  • Flutter Kicks | Merkins
  • Squats | SSH
  • V-Ups | Burpees
  • Box Jumps | Dry Docks

MARY:

  • American Hammers IC
  • LBCs IC

STRETCHES:

  • Groin
  • Hamstring

COUNT-OFF & NAME-O-RAMA

6 PAX

CIRCLE OF TRUST/BOM:

Offer Forgiveness – Seek Forgiveness  – Model Forgiveness

MOLESKIN & ANNOUNCEMENTS:

Monday Morning Ladder at the Equalizer

THE SCENE: Mid sixties & gloomy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry-picker IC
  • Tempo Squats
  • Windmills IC
  • Baby Arm Circles IC
  • SSH IC

THA-THANG:

Dusted off an old Mouthwash beatdown & tweaked it just enough to pretend it was my own.

Mosey to Splash Pad. Descending Ladder.  Do ten exercises, take a lap, and drop the top one. Do 9 exercises, take a lap, and drop the top one.  Etc…

  • 10 — Pickle Pounders (4ct)
  • 9 — Lunges (each leg)
  • 8 — Diamond merkins
  • 7 — Jump squats
  • 6 — CDD
  • 5 — BBS
  • 4 — Iron Mikes (each leg)
  • 3 — Ultimate merkins (4-ct)
  • 2 — Step-Ups w/ Knee Raise (each leg)
  • 1 — Burpee

MARY:

No time for that this morning. Having too much fun with the ladder.

COUNT-OFF & NAME-O-RAMA

8 PAX

2 FNGs: Yo-yo & Road Trip

CIRCLE OF TRUST/BOM:

We’re living history right now; our kids or grandkids will read about 2020 in their history books. They’re going to ask you what it was like to be alive in 2020? And you’ll tell them. Then they’re going to ask, “what did you do”?

And so the question I’m wrestling with, that I think we should all be wrestling with is how do we want to be able to answer that question? I want to be able to tell them I did more than eat a lot of frozen pizza, like some tweets, and go to bed early. I think we should all aspire to more.

MOLESKIN:
Great effort today & great to have two FNGs.

ANNOUNCEMENTS:
Let’s get that Q calendar filled up!