F3 Knoxville

Author: Swanson

cat and mouse

THE SCENE: mid 30’s but not to bad once moving
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can

WARM-O-RAMA:
20 squats
10 4ct merkins
10 Baby arm circles (front and back)

THA-THANG:
Sand bag cat and mouse. The mouse(1 pax w/60# sand bag) would mosey around the park until the cats (everyone else) completed 5 merkins and sprint to catch up. R and R until we circled the park and reached the base of the hill at the new performance lawn where PAX completed the following circut.

1 PAX will care the sandbag to the top of the hill and complete 5 dead lift

into curls with the sandbag

everyone else completes the following exercises. PAX complete 1st excerise as many times as they can while the 1st PAX runs the hill, 2nd PAX on the hill with sandbag, second exercise in list:
Burpee
Hurpee (one burpee with 3 monkey humpers at the bottom)
8 County Body Builder
4 Count Merkin
Wolverine (one burpee with a peter park (left and right))
Simpsons
Inchworms

one all PAX had an opportunity to run the hill with the sand bag we went for a mosey to the performance lawn. at the performance lawn we held plank should to should and using our right hand, dragging the sandbag under the plank to the PAX on our right. R & R across the field and then we came back using our left hand dragging to the PAX to our left.

Once complete we circled up. Each PAX performed a cling to their right should and tossed the sandbag to the PAX on their left. R & R same exercise but shoulder the sandbag on the left and pass to the right.

 

mosey back to AO for MARY

MARY:
We had time for 3 minute ABS. 10 each flutters, lbc’s, box cutters, lbc’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
lead well!
MOLESKIN:

ANNOUNCEMENTS:

friday friyay

THE SCENE: cold, but dry
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
10 ea:
Merkins
Ssh
Bbs
Superman
Flutter kicks
LBC
Baby arm circles (both ways)

R & R

THA-THANG:

Mosey to the coupon pile at Nicholas Cage’s temple. Pick your coupon wisely!

Go to hill between the church and masonic temple

20 curls at bottom
Over head carry to top of the hill
20 coupon squats
Drop coupon
Run back to the bottom of the hill
20 merkins
Run to the top of the hill
20 ssh
Over head carry to the bottom of the hill

R and R

Mosey to the parking lot on Hotel

CMU Circut:
25 KB swings
20 OH press
15 squat press
10 curl & tricep ext
5 block burpee press

25 bbs

R and R (total three rounds)

MARY:
hold plank in front of CMU for no particular count.
move hands on top of CMU and perform 2 merkins
move back to ground, then to elbows, back to standard plan, to CMU and perform 2 merkins.

R and R

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
King, Queen , Jester
MOLESKIN:

ANNOUNCEMENTS:
Q 101 Saturday at Asylum

Turf in your Turf

THE SCENE: Cool and a little damp
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
Warm up mosey towards rail road tracks with leg burner every 30secs
10 squats
10 lunge (r/l = 1)
10 jump squats

Cross tracks carefully

Mosey to rock pile in corner of parking lot. Select two coupons to bring with you.
Mosey to soccer field. Stopping every 30 seconds for arm blaster
10 curls
10 front raises
10 tricep ext

THA-THANG:
On soccer field – Coupon bear crawl to mid field – Drop coupon and 80% sprint to other side

10 squats
10 lunges (l/r = 1)
10 jump squats

80% sprint to mid field pick up coupon and bear crawl to other end line

Carry coupon over head length of field at a 50% sprint – Drop coupons and complete:
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

Carry coupon over head length of field walk to 50% sprint – Drop coupons and complete
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

and just for giggles –  tunnel of love to each PAX crawled through three times

Mosey back to rock pile to drop coupons
Mosey back to AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Impostors are preoccupied with acceptance and approval. Becuase of their suffocating need to please others, they cannot say no with the same confidence with which they say yes. And so they overextend themselves in people, projects, and causes, motivated not by personal commitment but by the fear of not living up to others’ expectations.
***Impostor is the authors term for the false self that we portray to the world around us.
Brennan Manning – Abba’s Child
MOLESKIN:
2nd breakfast anyone?
ANNOUNCEMENTS:
Q 101 this saturday

Morristown launch in April

I will need a second breakfast

THE SCENE: perfect temp a few sprinkles
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:

Warm up mosey – two laps around park. Lap 1 stop at each corner and mid point of long side and do 10 merkins. Second lap do 10 squats at the same place.

THA-THANG:

Burpee + KB swing pyramid
1 ea, 2 ea, 3ea, so on until 10 ea and then back down – This Sucked!

50 mtn. climbers on a 4 count

21 box jumps, merkins, KB swings
R&R with
18 reps ea
15 reps ea
12 reps ea
9 reps ea
6 reps ea
3 reps ea

MARY:
3 minute abs – Flutters, Hello Dollys, Box Cutters, American Hammers, Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Repeat from Friday but basically don’t miss out on the important stuff by being too busy.
MOLESKIN:

ANNOUNCEMENTS:

I heart F3

THE SCENE: Steve said 29
F3 WELCOME & DISCLAIMER Complete
WARM-O-RAMA:

Warm up mosey to the doctors office parking lot. Mosey 20-25 paces, stop and rotate between 10 of the following exercises:
Squats
Merkins (4ct)
Rockettes

THA-THANG:

5 exercises with 20 reps each, r & r until all PAX have run the length of the parking lots twice. At the other end of the parking lot will be a 65# sandbag. PAX will cling and curl the sandbag to their shoulder and toss in front of them, alternating sides ( 3 times each side)
5 repeating exercises:
Squats
Merkin, (4ct)
Lunge (20 total)
OH claps (4ct)
High knees (20 total)

Mosey two laps around the duck pond, avoid the ducks and duck crap, during the mosey PAX will complete an EMOM – 5 each of merkins, squats, burpees. After 5 of each exercise continue for the remaining time left in the minute running the lap. 10 count rest after each run.

Mosey to the Regions Bank parking lot. Where there will be coupons. Complete 10 reps of each exercise in order 1-11-1

Curls
Squats
Chest press
Front raise
Tricep ext
Lunge (10 total)
KB swings
Bent over rows
Bench press
Flutter kicks with coupon OH
Burpee press

MARY:
burpee pyramid. Start with 1 burpee and build to 5 and then back down to 1, quick 3 count between each round
LBC – 25 on 4 count
Boat/Canoe with over head claps and flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Our controlled frenzy creates the illusion of a well-ordered existence. We move from crisis to crisis, responding to the urgent and neglecting the essential – From Abba’s Child by Brennan Manning
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.