F3 Knoxville

Ruck Q

THE SCENE: 60, muggy, extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a lap

Stop at AO to get 2 60# sandbags

Ruck with sandbags to watt rd field

THA-THANG:
Sandbag toss across the field and back

1 pax farmer carry both sandbags while partner does 10 ruck squats then runs to catch partner A.  Switch and repeat for the length of the field and back.

Ruck back to AO.

MARY:
20 4 count flutter kicks with ruck press

20 BBS with front ruck

5 shoulder taps, 5 tempo merkins,  5 merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hey Buddy!

THE scene 

it was Saturday morning…
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Squats,merkins , monkey humpers , Peter Parker’s
THA-THANG:
Hey Buddy

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

MARY:
One minute pull up bar hang
COUNT-OFF & NAME-O-RAMA
5 buddies
CIRCLE OF TRUST/BOM:
Get right to live right
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Be Present

THE SCENE: Soggy but no rain, bit on the humid side 69degrees at circle up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSHX30 on 4CT, Baby Arm circles front/back/and overhead claps x10 each, Windmills x10, Tempo Merkins x10, Jog down and back in parking lot then mosey…
THA-THANG:
Mosey to front entrance of Asylum alternating between bear crawls and crab walks by light pole to the base of everest.  11 Poles total.

At Everest perform 1min of exercise then sprint up to Tree and back.  Exercises consisted of Merkins, Overhead claps, Mountain climbers, SSH, Carolina DD’s, and Squats

Once completed summit Everest with 15 tempo squats at top

Mosey back to AO

 

 

MARY:
Perform Captain Thor’s x26/Hello Dolly x20
COUNT-OFF & NAME-O-RAMA
7 HIM’s @qvc @snitch @crab-legs @music city @gibbler @hands
CIRCLE OF TRUST/BOM:
Shared article about a counselor from a Nursing home who shared what people at the latter part of their lives longed to go back and do.  What do they regret, if anything?  Almost all responded that they would go back to the time in their lives when they’re kids were home.  When life was crazy and uncertain.  Chaotic.  We always seem to be thinking about the next thing.  It is a challenge to stop and realize we are in a special spot in our lives.  To be present and in the moment.

Deck O Cards

THE SCENE: 70ish and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH Baby Arm circles
THA-THANG:

Deck O cards

13 Man makers to make up for the 13 cards we didn’t get through in the deck.

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Insert the WORD here.

Forgiving the Deck of Pain

THE SCENE: 9 brave souls came out today. Threats of rain, but dry-ish pavement in most places.  Wet grass and hills but a nice 70 degrees.
F3 WELCOME & DISCLAIMER

  • CRISS CROSS: We’ll be criss crossing the campus today – somewhat of a campus tour if you will.
  • CROW FLYS: It’s up to you to find the shortest distance between exercise stations.
  • JAILBREAKS: We’ll be doing a jailbreak sprint between each exercise…

WARM-O-RAMA:
No cadence. Silent count, more by time. Keep going until I say the next one.

SSH, High Knees, burpees, merkins, hand release merkins, wind-mills, cherry pickers, slap merkins, burpees.

THA-THANG:  The DECK OF PAIN

Each person takes a turn picking a card from a deck of 18 cards.  These cards have an exercise that is specific to a location around campus.  Sprint to that location using any trail, path, or road possible and do the exercise.  Once several people have finished the exercise, some one counts off a 30 second count and then another card is chosen.

Of the 18 cards we completed:

  1. Burpee Base Run ( 1 burpee per base on baseball diamond)
  2. 5 Stadium Hill Runs (on Success way)
  3. 30 Guard Rail Derkins (behind Maple Street)
  4. 3 Reverse Bear Crawl loop in front of ERC Building.
  5. Alternating Side straddles in Parking Lot 05 (go one full lot length)
  6. Bernie two lengths of the Welcome Way Parking Lot.
  7. 40 CMU Push Presses.

To find out what the other 11 cards are you’ll have to show up to JUCO when we do the rest.

MARY:
Jailbreak back to AO was Mary enough.

CIRCLE OF TRUST/BOM:
Peter asked Christ how many times he should forgive his brother and Jesus said 70*7 times.  As we celebrated Fathers day last Sunday this can be a challenge for some of us who need to forgive our fathers.  But all things are possible through Him who strengthens us.  If forgiving someone seems way beyond your capability … way beyond what your heart wants to do.. way beyond what you think is deserved … Then ask your heavenly Father to give you strength, courage and grow your heart so that you can obey him and forgive others.  I believe Jesus enjoys answering that prayer.