F3 Knoxville

I Heard the Bells…..

THE SCENE: gloomy and 40 degrees.  perfect weather for a workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighter w/baby arm circles and tempo merkins and tempo squats and SSH
THA-THANG:

  • Mosey to rock pile w/2 rounds of exercies
    • squats w/overhead press
    • woodchoppers
    • curls
    • merkins w/rocks
    • flutter kicks
  • mosey to parking lot by playground (drop the lowest exercise after each lap
    • 10 squats
    • 9 plank jacks
    • 8 merkins
    • 7 box cutters
    • 6 monkey humpers
    • 5 burpees
    • 4 jump squats
    • 3 CDD
    • 2 diamond merkins
    • 1 burpee

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“I heard the Bells on Christmas Day” poem by Henry Wadsworth Longfellow.  written out of grief for wife and son.  Christmas is about hope through Jesus.  Reach out to your brothers who are suffering and Christmas is a tough time of the year.

Making The Holiday Family Rounds

THE SCENE: Clear, 40 degrees. Christmas lights all around
F3 WELCOME & DISCLAIMER 

No FNG’s, You know your body, you’re here on your own, modify if need be.

WARM-O-RAMA:
Jameis Winston Kicks 10; Mountain Climbers 10; Rikki Tikki Tavi 10, SSH 15, Baby Arm Circles 10, Chinooks 10

THA-THANG:
Mosey to Krutch Park while crossing pedestrian bridge performed lunges across it. Once at Krutch Park start out on left side of Market Street, Shoulder Taps 10x 4 ct, run down Market St to Union Ave for Mountain Climbers 10x 4 ct, cross the street for Merkins 10 OYO, run back down Market Street for Rikki Tikki Tavis 10x 4ct. Lap 2: Big Boys 10x, American Hammers 10x 4 ct, LBC 10 OYO, Oprah Winfrey’s 10x OYO. Lap 3:Squats 10 OYO; Lunges 10 OYO; Prisoner Squats 10 OYO; Monkey Humpers 10 OYO. Repeat Lap 1, then half of Lap 2. Mosey over and through the park. 1 minute plank, Olan Mills pause, mosey to parking garage. Wall sits while we each count off to 60. Mosey over to Big Ball stairs. Starting at top of stairs 10 merkins OYO, run to the bottom for 10 BBS, rinse and repeat. Mosey back to AO.

MARY:
20 flutters, 20 Oprah Winfreys, 1 minute plank

COUNT-OFF & NAME-O-RAMA
12 HIM’s coming to kick Monday square in the teeth!
CIRCLE OF TRUST/BOM:
I named each corner of the lap we ran as family members. We went to each turn of the lap together, did the workout together. We fought to be present, stay together, enjoy, put in the work. I encourage everyone during the holiday’s to fight to be present, have a great attitude, change your perspective. This could be the last holiday with any of your family members so be present and make some good memories that can last a lifetime.

MOLESKIN:

ANNOUNCEMENTS:

A Tennessee Wonderland

THE SCENE
48 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x25 IC
Chinook Squats 4ct x15 IC
Hillbillies 4ct x15 IC
Line up on curb
Rocky Balbos x15 IC
Merkins  x12IC
Rocky Balbos x15 IC
BAC Fwd x12 IC
BAC Bkwd x12 IC
Rocky Balbos x20 IC

Mosey to Candy Cane Lane (circular parking lot)

Halfway stop pause for some Grinch’s leg

The Grinch’s Legs

  • Squats x10
  • Fwd & Bkwd lunges (same leg then switch) x10 each leg
  • Side Lunges x10 each leg
  • Jump Squats x10

Rinse and repeat

 

Candy Cane Lane
Run to cone 6 and back each time.  First time stop at far cone, cone 6, and do exercise.  Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:

  • Cone 1 – Squats x15
  • Cone 2 – Diamond Merkins x15
  • Cone 3 – Tuck Jumps x15
  • Cone 4 – Froggy Squats x15
  • Cone 5 – Dry Docks x15
  • Cone 6 – Candlestick Burpees x15

Mosey back to Santa’s Workshop (playground)

 

Worker Elf 11s

  • Toy Builders (i.e. 8ct Body Builders) & Dips

Mosey to SP

 

MARY
Santa’s Jelly Belly

  • Reverse crunches x10 IC
  • flutter kicks 4ct 10 IC
  • V-ups x10 IC
  • Plank Jacks 4ct x10 IC
  • Rinse and repeat

ATMs

Right Side Crunches x20 IC
Left Side Crunches x20 IC
Dry Docks x25 IC
Rinse and repeat

 

COT
Number off and Name-O-Rama

 

 

BOM
“And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.”

1 Thessalonians 5:14

 

The pain train

  • THE SCENE: cool and misty
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    15 BLIMPS, 5 at either end of the parking lot and back to start point
    THA-THANG:
    Mosey to upper soccer field, start at one corner bear crawl to center field, then lunge to the other corner followed by 20 merkins, then back the other way ending with 40 merkins, and back again with 60 merkins.
  • Lap around the field
  • Start back at center field with 10 4ct iron mikes, burney Sanders across the field followed by 10 8ct body builders, then repeat this with 15 reps of each, then 20 reps. This evolution somehow broke cosmos calf muscle (which are the size of watermelons normally) so he was firemen carried from place to place from this point on.
  • Mosey to the concrete bleachers

20 decline wide grip merkins IC and 20 diamonds IC

  • Mosey to dooky hill

Crawl bear up the hill and complete 20 easy ups then run down and 20 4ct OH claps

X2

  • Mosey back to concrete bleachers

A second round of wide grip decline and diamond merkins

  • Mosey to AO

MARY:
we opted to stay dry and finish up with some ring of fire merkins and diamonds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I recently heard a statistic about Farragut high school that included the fact three students took their own lives in a single school year. I encouraged the PAX to daily challenge their kids to be different than most others in school and be kind to and stand up for their classmates who are being bullied.
ANNOUNCEMENTS:

Krakalaken

THE SCENE: 50s and damp

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

BAC forward and reverse x 10 each

tempo squats x 20

merkins x10

hill billies x 10

hill billy squat walkers x 20

mosey around the track to explain each exercise and each cone
THA-THANG:
THE Krakalaken!! Not the Kraken but the Kraken on steroids , KRAKALAKEN! Over 3 miles total running

  • 8 cones somewhat evenly spaced around the track
  • Track is about .37 mile long
  • stsrt at come one, do the exercise, run one complete lap around advancing to the next cone, do the next exercise . Completed 8 laps and the exercises were
  • Merkins x20, Star jacks x 20, monkey humpers x 20 on the 4ct, flutters x 20 on the 4 ct, Derkins x20, froggie squats x 20, WWII sit ups x 20, and 20 burpees
  • after that we moseyed to the b-ball court and played 2 rounds of gotcha

MARY:
Lbc x 20

rosalita x20

lazy boy for a minute
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Be anti fragile. You can be resilient but you are only surviving. If you are anti fragile , you will thrive and not just survive . Look up “black swan” in the lexicon or better yet, listen to the f3 podcast , 43 feet . Dred explains it wonderfully ! He breaks down , fragile , resilient, and being anti fragile

if interested in the specific podcast, let me know and I will send it

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