F3 Knoxville

All Around JUCO

THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER  given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore.  At the four corners,

  • 20 merkins
  • 20 squats
  • 20 mountain climbers
  • 20 Freddie Mercury

Continue run around the back of the maintenance building to the grassy hill.  Run up the hill 5 times while zig-zagging around each tree.  At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.

Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC.  Run around the walk path and stop as instructed to perform exercises:

  • 10 burpees OYO
  • 20 Hello Dolly IC

Cut off the walk path at the large parking lot northeast of the school.

  • 10 8 Count body builders IC

Run to the next corner of the parking lot towards Hardin Valley road.  Perform exercise at the intersections.

  • 20 squat jumps
  • 20 star jacks
  • 20 iron Mikes
  • 10 burpees back at the shovel flag

MARY:
LBC smoker:  10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives.  They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.

Get Down With The Lost

THE SCENE:  60s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, TN Rockin Chairs x10,   Werkins x10, Merkins x10, Burpees x10, x9, x8, x7, x6, x5
THA-THANG:
Mosey to large student parking lot.

  • Get Ups to the song “Get Down on It” by Kool & The Gang: AMRAP for length of song
  • Horses: 9 parking lines total. PAX run as a group to each one, returning for the following exercises:
  • after line 1 – 2 4x4s
  • after line 2 – 4 4x4s
  • after line 3 – 6 4x4s
  • after line 4 – 8 4x4s
  • after line 5 – 10 2x2s
  • after line 6 – 12 2x2s
  • after line 7 – 14 Burpees
  • after line 8 – 16 Burpees
  • after line 9 – 18 Burpees

MARY:

Plank for entire length of song: So Will I (100 Billion X) by Hillsong United.  A little over six minutes.

COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Matthew 18:12, The Parable of The Lost Sheep.  Be willing to leave the 99 and go after the lost 1.  Be a good shepherd.  This is Christ-like, a great leadership trait, and ultimately pleasing to God.  It’s also part of our F3 philosophy of leaving no man behind.
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH coming up

In honor of Mom turning “72”!!

THE SCENE: Temp in the 60’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25

Merkins IC x 10

American Hammer IC x 20

Flutter Kicks IC x 17

For a total # of reps = 72
THA-THANG:

  • Mosey to rock pile to choose a coupon and return to yard area
    • With a battle buddy, completed 72 reps of each exercise with coupon
      • Squats
      • Overhead press
      • Curls
      • Pull ups
  •  Without coupons, Lunge x 40 then Bear Crawl x 32 across field
  • 4 corners:  High Knees, Squats, Crunches, Merkins x 18 each with 3 burpees in center of field between each corner.
  • Mosey to curb for Wheel of Merkin.  10 Merkins at each position on curb.
  • Mosey back to rock pile to deposit coupons.
    • Ring of fire of merkins

MARY:
Flutter kicks x 18

Box cutters x 18

Imperial walkers x 18

8 count body builders x 18
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go anywhere we represent someone.  Either our family, company, church, etc.  Through our speech, actions, attitudes, etc. let’s represent well.  More importantly, if we are followers of Christ, be aware that we represent Him and to make sure our words, attitudes, actions, etc represent Him well to others.
MOLESKIN:
Prayers for Soot as he’s deployed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Short Notice

THE SCENE: 44 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles 12 forward/back on 4 count

A little of this/that.   Michael Phelps

Cherry pickers x 5

SSH x 25 on 4 count

Tempo squats x 10

Tempo merkins x 10

THA-THANG:

  •  Mosey to the playground for some CMU work.  25 curls, overhead presses, BBS, Tricep extensions, bench press, rows.
  • Mosey towards the Big Ball.  3 laps around the pond with 4 stations of exercises.  5 burpees under the bridge, 10 big ball pull ups, 15 merkins on the bridge, 20 squats under the amphitheater.
  • Mosey to Candy Factory for Dora’s:  50 BBS, 100 merkins, 150  flutter kicks (4ct), 200 squats.  While partner performs exercises, the other Pax is running up the hill towards the art museum ( Bernie Sanders  the first half and sprint the second)
  • Mosey back to AO for Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg), 20 split jacks (10 each leg).

MARY:
Edward Scissor leg x 20 (4 ct)

Flutter kicks x 15 (4 ct)

Side to Side pickle pounders x 15 (4 ct)

 

COUNT-OFF & NAME-O-RAMA
3 HIMs

Q has no rhythm and Bearmuda Triangle Survival

THE SCENE: Overcast, Mid 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Candy corns – 30 IC (kind of)

Windmills 15 IC

Arm Stretches

Imp Walkers (20) IC

THA-THANG:
Mosey Down Steps – all the way to the path way at base of Everest

  • Bernie up back of Everest to Plateau
  • Bearmuda Triangle – 3 rounds-bearcrawlbetweeneachcone
    • 1st Round – 1 burpee at 1st cone, 2 burpee at 2nd cone, 3 burpee at 3rd cone
    • 2nd round – 4 strides, 4 merkins til 2nd cone, last cone 8 strides, 4 merkins
    • 3rd round – 8 bbs at first, 16 bbs at 2nd, 24 bbs at 3rd
  • Mosey back down to path at bottom of hill – 3 rounds with “Peoples Wall” at end of each (sit against fence for 1 minute) for a total of 3
    • station 1 – pulse squat x5 + squat jump x 5, station 2- 20 American Hammers, station 3 – 20 plank jacks, station 4- 20 lbc (4 ct)
    • station 1- 25 bbs, station 2- 20 bobby hurleys, station 3 20 decline merkins, station 4 – 20 imp walkers (4 ct)
    • station 1- 20 hello dolly, station 2- flutter kicks (4 ct), station 3- 20 bbs, station 4- 20 slow squats
  • mosey back up stairs to top stairs with hand rail- 20 heal dips heals parallel, 20 head dips, heal inward, toes outward
  • mosey to AO

MARY:
none.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all go through seasons of change, God decides when we will have each season, it is out of our control. Sometimes we may initiate a change of seasons, but God controls the pace. Some season changes come fast and completely upset your universe. This is God’s way and we cannot change it. We often question these changes, but it is futile to try and understand the reasons. No one is spared from these season changes – some will get alot, others more gradual, but no one is immune. We need to understand this is God’s way and we need to accept it. Psalm 104:19 “He appointed the moon for seasons: the sun knows his going down.”
MOLESKIN:
Pray for Sharpie and his wife Kerri
ANNOUNCEMENTS:
none