F3 Knoxville

Author: Stripped

Equalizer Fun Run for Tennis Ball Safety

THE SCENE: Colder than the thermometer would have you believe. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

THA-THANG:

We took a trip around the track today. Stations included:

  • Incline Merks at Picnic Table
  • Box Cutters at the Stinky Corner
  • Step-Ups at Flag Circle
  • Big Boys at the Playground
  • CDD at the Soccer Entrance
  • Squats at the Tennis Tree
  • Imperial Walkers at the Tennis Court

Start with 20 reps. On each subsequent lap, we decrease rep count by 5. Head back up the ladder.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Leaders who own their mistakes make fewer mistakes. -C. Nieuwhof

MOLESKIN: Great group of HIMs today. Good mumblechatter.

ANNOUNCEMENTS: April 15. Passing the flag. Be there.

Fooled Again

THE SCENE: Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Rockettes, Grady Corns
THA-THANG:

Bermuda Triangle

  • 20 BBS, bear crawl up, 20 VUps, crawl bear down, 20 imperial walkers, mosey back to the start
  • Two more rounds, halving the reps each time
  • 20 Squats, lunge up, 20 GA cheerleaders (in School Zone’s honor), lunge down, 20 burpees (a real crowd pleaser)
  • A round of 10
  • Mosey to splash pad for elevens: 10 step-ups or box jumps at the pad, 1 pull-up at the bathhouse, etc.
  • Fellowship Mosey™️ to the AO

MARY:
Cherry pickers
COUNT-OFF & NAME-O-RAMA
13 HIMs. Great crew. Great morning.
CIRCLE OF TRUST/BOM:

Thankfulness.

MOLESKIN:
Normally our fellow park goers appear more interested in misdemeanor possession than grand larceny, but many PAX returned to find their keys missing. We will not comment further as the investigation is ongoing.
ANNOUNCEMENTS:
April 15 — Show up for a great day to celebrate The Equalizer ⚖️  and the passing of the flag to Ribbed, a true HIM.

The 80s Called, They Want Their Tabata Back

THE SCENE: Damp, Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and some other stuff
THA-THANG:

35on, 10off:


Dry Docks

Box Cutters

Rows or Pull-ups

Mountain Climbers or Planks

Diamond merks

Step ups or wall sits

Squats

Imperial walkers or crunches

Burpees or flamingoes

Vups

Lunges or dolly

 

Run around bath house and stone henge or plank up downs

Do it thrice.

MARY:
2-3 min of Mary, 2-3 min of stretching

BOM: Who’s carrying your mat?

Who Left Their Balls Out in the Rain

THE SCENE: Moist. Dark. Cool. Like a cave.

F3 WELCOME & DISCLAIMER (Heavy emphasis on the disclaimer.)

WARM-O-RAMA:

  • SSH IC | Grady Corns | BACs
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – three rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
    • Hold squat for six
  • Splash Pad -> Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 Imperial Walkers
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Elevens
    • Burpees on one end of tennis court
    • V-Ups on the other

MARY:

  • For mary, we all named our favorite orthopedic doctors.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Self-pity chisels into stone what discouragement whispers. –Carey Nieuwhof

ANNOUNCEMENTS: Rest, Convergence, Ice, Brolympics, Compression, Podcasts, Elevate

PRAYER

Partner Work at The Equalizer

THE SCENE: cool

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
  • Some other stuff

Ring of fire to 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM

PRAYER