F3 Knoxville

Just AMRAP It

THE SCENE: Thick and Moist!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Carolina Dry Docks (IC x 10)
Burnie Sanders Back (100ft)
Inchworms (50ft)
SSH (IC x 20)
Broad Jumps (50ft)
T-Merkins (OYO x 10)
Burnie Sanders Back (100ft)
Rockette Line in lieu of Woodshack (IC x 10)

THA-THANG:

15 Min AMRAP
15 Step-ups w/knee to elbow each leg
20 Iron Big Boy Sit-ups (IBBS)
25 Merkins

12 Min AMRAP
10 Single Leg Sun Dials (each leg)
15 Knees to chest, feet to sky (compound crunch)
20 Ankle touches 2ct

10 Min AMRAP
10 Chest to bars
15 Iron Mikes 2ct
20 CMU overhead press

MARRY’S – LUCKY ROLL:
*Roll a dice for the exercise*
1 LBC (x40)
2 Burpees (x10)
3 Hello Dolly (4ct x20)
4 Plank Knee to Op Elbow (4ct x10)
5 Slutter Kick (4ct x15)
6 American Hammer (4ct x10)

COUNT-OFF & NAME-O-RAMA
11 Pax – Tagged to post

CIRCLE OF TRUST/BOM:
I drop the ball on this – my words were not put into sentences very well after this beatdown and I delivered a very confusing and non complete message…I owe it to the Pax – I will re-visit this message with a “part 2” on my next Q!

MOLESKIN:
The AMRAP layout really increases the intensity of the work-out.  Everyone was together doing the same movements and able to motivate one another for another level of intensity.  Multiple Pax caught the eyes of another in a moment of rest before digging deeper and pushing through!

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

Circuit of Life

THE SCENE: 72 and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x20 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x10 IC 4CT

Tempo Squat – x10 IC 4CT

Cherry Picker – x10 IC 4CT

THA-THANG:
Had to improvise due to the playground having lots of standing water.

Mosey to Duck Pond. 2 stations at duck pond about 100 yards apart.

Set a 1:30 timer for the exercise and a :30 to move to the other station. We did exercise 1, ran to other side of pond, exercise 2, run back, exercise 3, etc.

The goal was to do 3 rounds, we made it through 2.5 rounds. 

 

Excercise 1: Dips

Excercise 2: LBC

Exercise 3: Decline Mercs

Excercise 4: Ski jumps

Exercise  5: Bicycle Abs

Excercise 6: High Knees

Mosey back to AO

 

MARY:

Flutter Kicks

Boat/Canoe with Overhead claps to finish us out
COUNT-OFF & NAME-O-RAMA
3 – Herbie, Mr Wedgie, Wilson
CIRCLE OF TRUST/BOM:

“Your priorities aren’t what you say they are, they are revealed by how you live”

Bump and Run

THE SCENE: 72°F, Cool, but still plenty humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Merkins x5  OYO
  • Imperial Walker x15 IC 4-count
  • Merkins x10 OYO
  • Imperial Squawkers x15 IC 4-count
  • Merkins x15 OYO

THA-THANG:
Mosey to the Courtyard
Four Corners w/Bump

  • Cone 1 – Merkins
  • Cone 2 – Jump Squats
  • Cone 3 – Mountain Climber
  • Cone 4 – Smurf Jacks
  • 5th group run a loop around the courtyard and bumps the group at cone 1

Rinse and repeat

Mosey to the hill behind the service shed
11s- Merkins at bottom and Squats at the top

Mosey back to the SP
COUNT-OFF & NAME-O-RAMA
15- Chaco, Kenjo, Mandolin, Sparkler, Spotter, Trolley, Weedwacker, 5K, Judge Judy, Sty, Booster, Erector, Finger Food, Anchorman, Archie (QIC)

CIRCLE OF TRUST/BOM:
“But this I call to mind, and therefore I have hope: The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. “The Lord is my portion,” says my soul, “therefore I will hope in him.””
‭‭Lamentations‬ ‭3:21-24‬ ‭ESV‬‬
https://www.bible.com/59/lam.3.21-24.esv

DoraDora

THE SCENE: Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slingshot around lower loop with partner – farmer carry CMU’s while partner does 15 calf raises
THA-THANG:
Had 3 back to back Dora exercises but no one made it past the first two. oops.

  • 100 V-ups, 200 Squat Jumps, 300 Shoulder Taps – Karaoke down and run back
  • 100 CMU Swings, 200 OH Press, 300 Curls – Run down and back

MARY:

  • Captain Thor (up to 5)
  • LBC’s until end

COUNT-OFF & NAME-O-RAMA
13 Total
CIRCLE OF TRUST/BOM:

So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.

The golden rule is often taken into negative context… “If you don’t want to get punched, don’t punch others. If you don’t want to be talked down to, don’t talk down to others.” The Lord isn’t called us to stop doing bad things in order to not be treated badly, He calls us to do positive things in order to receive positive things.

If you want to be loved, go and show your love to others. If you want to receive gifts, give gifts to others.

Spend your time spreading positive things in life, not just avoiding the negative.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The House of Thy Friend

THE SCENE: Nice and cool in the dew
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC’s (10) FWD/BWD, Michael Phelps, 4Pt Cossack Squats (10) 4Ct, Spider Man Lunge (Fwd/Bck) 5 2Ct
THA-THANG:
On the hop to Mt. Krumpet!

The PAX alternated between running and Bernie’s up the hill.  Everyone hit the ground for the following exercises on the Q’s call, and jumped back up to continue charging the hill. (Down! ….Up!).  We were able to make it 12 rounds!

  • R1: Merkins (Run)
  • R2: LBC (Bernie)
  • R3: Dancing Bear (Run)
  • R4: WW2 Sit-ups (Bernie)
  • R5: Mtn Climber (Run)
  • R6: V-Ups (Bernie)
  • R7: Pickle Pounders (Run)
  • R8: Flutter Kicks (Bernie)
  • R9: Groiner (Run)
  • R10: Dry Docks (Bernie)

COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Espy, Goldfinger, Hammy, KY, Moses, Napster, Pinnocchio, RadioShack, Snorkel, Taco, Tin Man
CIRCLE OF TRUST/BOM:
This Q was all about keeping the PAX together and charging up the hill side by side.  I was trying to relate this to friendship and keeping your friends close.

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.                             -Dagobert D. Runes

 

Go often to the house of thy friend, for weeds choke the unused path.     -Ralph Waldo Emerson