F3 Knoxville

Pyramid Scheme

THE SCENE: A nice reprieve from 2 days of rain with plenty of humidity to go around.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop x 20
  • 1 Burpee
  • Imperial Squat Walker x 15
  • 2 Burpee
  • Merkin x 10 (4 ct)
  • 3 Burpee
  • Baby Arm Circles x 15, Over head Clap x 10
  • 4 Burpee
  • TN Rocking Chair x 15

THA-THANG:

Mosey to the lower parking lot, See Skunk, Stop abruptly, fast mosey…

Pyramid Scheme.    Partner up with someone of similar speed.  Run in the opposite direction and every time you meet do 25 of the following exercises with the exception of burpees which are x 10

  • lap 1 merkins
  • lap 2 merkins, superman
  • lap 3 merkins, Superman, mtn climbers
  • lap 4 merkins, Superman, mtn climbers, Bobby Hurley
  • lap 5 merkins Superman mtn climbers, Bobby Hurley and burpees
  • lap 6 Superman, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap

Mosey to the Cloud.

  • 7’s with Box jumps and Bulgarian squats

Mosey through the start point to the base of baby Everest….sike.  No, we are not going to circle up for mary.

  • Grinders x 3 
    • Sprint up the hill 2 burpees
    • Reverse up the hill 4 burpees
    • Sprint up the hill 6 burpees

MARY: Flutter kicks by 30, BBS x 20

CIRCLE OF TRUST/BOM:
Be Proactive in life not Reactive.   If you only react to the day you will be subject to the circumstances that come your way.   Working out in the am before the sun comes up ensures you will get it in.   We can proactive in our spiritual lives and relationships as well.   “Play the ball before the ball plays you”

GetUpOffaThatThing

THE SCENE: 70°F, Started out dry and ended with a light sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 IC
  • Cherry Pickers x10 IC
  • Burbees to James Brown- Get Up Offa That Thing

THA-THANG:
Two minutes each Station (30 sec break between stations, 2 rounds)
Partner up and spread out among the stations.
Station      Shuttle Exercise       Exercise On Spot

  • 1         Sprint                  Burpees
  • 2         Lunges                 Merkins
  • 3         Bear Crawl             Flutter Kicks
  • 4         Sprint                  Burpees
  • 5         Broad Jump            Dry Docks
  • 6         Crab Walk              Heels to Heaven

MARY:

  • Flutter kicks x20 IC
  • Plank Jacks x20 IC

COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Kick-flip, Bartman, Abacus, Rocket, Chaco, Commission, Peek-a-boo, Gump, 5K, Waxjob, Archie (QIC)

CIRCLE OF TRUST/BOM:
We are in the season of Pentecost. As Christians, we have the Holy Spirit to help us carry on the mission. On the original day of Pentecost, the Holy Spirit enabled Christians to communicate to people of many different languages. That lead to the follow word from Peter:
“And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit. For the promise is for you and for plpyour children and for all who are far off, everyone whom the Lord our God calls to himself.” And with many other words he bore witness and continued to exhort them, saying, “Save yourselves from this crooked generation.” So those who received his word were baptized, and there were added that day about three thousand souls.”
‭‭Acts‬ ‭2:38-41‬ ‭ESV‬‬
https://www.bible.com/59/act.2.38-41.esv
As Christians today, we need to maintain an awareness of what work the Holy Spirit has for us to do. Empowered by the knowledge provided in the Bible, carry on God’s plan in the lives of the people around you.

Bomb Biscuit

TTHE SCENE: a little wet and 68°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 4-count Squats IC

10 4-count Merkins IC

Arm Circles fwd/back x 10 each
THA-THANG:
PT:

10 Pull-ups

20 Derkins

30 Box Squats

Run quarter mile loop up to 4 times and back down.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:
Been thinking this week about how to actively pursue my wife. Setting time aside each week to take her out on a date, just the 2 of us. Making out with her regularly.
MOLESKIN:
Got 4 miles, 80 pull-ups, 160 derkins and 240 box squats.
ANNOUNCEMENTS:

Yee Haw

THE SCENE: Perfect, damp and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thing player

 

SSH

T Merk

T Squat

Baby arm circles

Cherry Pickers

THA-THANG:

Mosey to Sophomore Hill

4 corners for 3 sets (40, 30, 20, 10 reps each set)

SETS 1,2,3: Merkins, Monkey Humpers, BBS

11s at the nearby parking lot

Burpees and Peter Parkers (Thanks Rocket!)

 

MARY:
Lil bit of flutter kicks and Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Marcus Aurelius

For not observing the state of another man’s soul, scarce was ever any man
known to be unhappy. tell whosoever they be that intend not, and guide not by reason and discretion the motions of their own souls, they must of necessity be unhappy.

MOLESKIN:
Good work guys, I was strugglin during the 11s!
ANNOUNCEMENTS:

Sparkle

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thang ya know

SSH

T Squat

T Merk

High Knees/Butt Kickers

45 secs OYO stretch
THA-THANG:
Partner mosey to the blue court (Not the tennis court Sparky)

One partner wall sits while the other bear crawls to the other end and does 5 blockees, then runs back

Complete 5 cycles

Next we mosey’d to the lot next to the blue court.

11s blockees + dry docks

And that was ittttt

Small amount of Mary at the very end

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was the anniversary of the invasion of Normandy. I shared two stories from a book (Feet of Clay) written by a POW that was freed in Poland by the Russians shortly after Normandy. The POWs witnessed civilians being murdered outside of combat zones. So, I wanted to share that not only should we be grateful for those that serve and sacrifice in combat, we should also be thankful that our communities are not torn apart by conflict. We are not stuck between two powerful nations with destructive ideologies like those in Eastern Europe (and of course elsewhere in the world).
MOLESKIN:

ANNOUNCEMENTS: