F3 Knoxville

Author: Swanson

FNG Parade

THE SCENE: low 40’s but warmed up quickly

F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:
a little bit of this and a little bit of that, side straddle hop, and I can’t count to 8 and do a body builder at the same time!
THA-THANG:

  • Disclaimer
  • Warm up
    • Side Straddle hop – 25
    • Stretching
  • 8 count Body builders – 5
  • Mosey to the big ball
  •  Circuit 1 – lap around pond after circuit with bear crawl down stairs, R & R
    • Toe touch sit ups – 12/15
    • Plank – 30/45 sec
    • Jump squats – 12/15
    • CDD – 12/15
  • Circuit 2 – lap around pond after circuit with bear crawl down stairs, R & R
    • Squat thrusters – 12/15
    • Bear crawl shoulder taps – 12/15
    • Plank row – 30/45 sec
    • Hello dolly – 12/15 4 count
  • Circuit 3 – lap around pond after circuit with bear crawl down stairs, R & R
    • Frog squats – 12/15
    • Flutter kicks – 12/15 4 count
    • Plank one arm – 30/45 sec
    • Pull-ups – 12/15
  • Mosey to fountain
  • Name o rama
  • Circle of trust

MARY:
7 FNG’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
practice being present in someones life. take time to listen to what is going on.
MOLESKIN:

ANNOUNCEMENTS:

Run, Run Rudolph

THE SCENE: cool and damp
F3 WELCOME & DISCLAIMER no professionals here
WARM-O-RAMA:
20 – side straddle hop

10 – baby arm circles

some light stretching of the arms and legs

THA-THANG:

  • Catch me if you can mosey to the amphitheater (Indian Run with last person dropping to do 5 burpees and then catching back up with the group
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey to parking lot below the painted steps
  • beep test – cones separated by 20m (65 ft) on a timer that beeps at decreasing interval. those who dont make the cone by the beep drops out and does burpees until the last PAX cannot complete
  • catch me if you can mosey to rock pile on Neyland
  • squats to Moby’s flower
  • Catch me if you can mosey back to painted steps parking
  • Beep test (round 2)
  • catch me if you can mosey back to amphitheater
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey back to AO

MARY:
we had 15 seconds left and we were toast
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – prepare yourself for the Christmas Season
MOLESKIN:
ANNOUNCEMENTS:

Big Ball Ladder

THE SCENE: Cold and Frosty
F3 WELCOME & DISCLAIMER: Yup, still not a professional!
WARM-O-RAMA:
20 SSH IC

15 Merkins IC

15 HillBilly’s IC

THA-THANG:
Mosey to the base of the Big Ball

Ladder from 1 to 10 to 1

at the base of the Big Ball 1x the rung of the ladder – Pull-ups

at the first landing of steps 3x the rung of the ladder – Merkins

at the top landing of steps 5x the rung of the ladder – LBC

MARY:
make sure to explain that once you climb the ladder, you have to come back down!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
do the right thing, not the convenient
MOLESKIN:

ANNOUNCEMENTS:
mend house on Wednesday and Friday. 3rd F on Saturday

Big Ball Circuit

THE SCENE: cool but warmed up quickly
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
25 – Side Straddle Hop, A little bit of stretching, and I cant count to 8 while doing body builders
THA-THANG:

  • Disclaimer
  • Warm up
    • Side Straddle hop – 25
    • Stretching
  • 8 count Body builders – 5
  • Mosey to the big ball
  •  Circuit 1 – lap around pond after circuit with bear crawl down stairs, R & R
    • Toe touch sit ups – 12/15
    • Plank – 30/45 sec
    • Jump squats – 12/15
    • CDD – 12/15
  • Circuit 2 – lap around pond after circuit with bear crawl down stairs, R & R
    • Squat thrusters – 12/15
    • Bear crawl shoulder taps – 12/15
    • Plank row – 30/45 sec
    • Hello dolly – 12/15 4 count
  • Circuit 3 – lap around pond after circuit with bear crawl down stairs, R & R
    • Frog squats – 12/15
    • Flutter kicks – 12/15 4 count
    • Plank one arm – 30/45 sec
    • Pull-ups – 12/15
  • Mosey to fountain

MARY:
7 FNG’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
be present in someone’s life. take the time to find out what is going on.

Old Miss Lucy’s dead and gone

THE SCENE: The air was thick!
F3 WELCOME & DISCLAIMER: Nope, not a professional

WARM-O-RAMA:
Stretching feels so good.

THA-THANG:
Mosey to “painted steps” for 10 minute circuit of:

  • bear crawl down steps
  • forward lunge, side lunge, other side lunge, backward lunge (light pole to light pole)
  • 80%-90% run up the ramp
  • R&R

Mosey to parking lot towards the Tn River

  • select a coupon (challenge yourself)
  • squat to the lyrics of “Flower” (Moby)

Mosey to greenway along TN River

  • stop at every third light pole alternating between 10 merkins and 10 squats

Mosey back to AO

MARY:
This was my VQ – step up and lead if you have not done so!

COUNT-OFF & NAME-O-RAMA
including 1 FNG – Gesundheit
CIRCLE OF TRUST/BOM:
Run wild. To risk everything. To hold nothing back.
To lay it all on the line: your reputation, your success, your comfort.
It’s that moment when fear is overcome by faith. Live free.
It’s not the liberty to do whatever you want whenever and wherever you want,
But rather it’s living in accordance with the author of humanity
And finding freedom by connecting with the creator who conceived you.
Let the light flood into your eyes for the first time.
Feeling the blood course through your veins, finding the truest version of yourself
By knowing the one who knows you even better than you know yourself.
Love strong. Because you were first loved. Because without love we all perish.
Because the earth and the stars can and will pass away, but love, love will always remain.

from”Oh God Forgive Us” by For King and Country

ANNOUNCEMENTS:
Make sure to attend 3rd F this Saturday and the CSAUP on the 25th at the truck stop!