F3 Knoxville

Feeling Lazy ?

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC, imperial walkers, imp squat walkers, merkins, monkey humpers , all 15-20 IC
THA-THANG:

Partner Up for Lazy Doras (no running)

Lazy Doras

100 merkins -One partner does 10 reps while the other planks, then switch

200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground

300 squats-P1 25 squats while P2 holds Al Gore

super 11s

1 cmu curl, 1 cmu triceps extension  over head , 2 cmu curl , 2 tri extension overhead , keep going till you get to 11 reps of each

11s, 1 big boy sit up , beat crawl 15 yards, 10 body builders , lunge back , 2 big boys, best crawl 9 body builders, etc…. until done

MARY:
Hello dolly x10 ic

slutter kicks x 10 ic

lbc x 10 ic

alterbatikg superman x 20 ic

madonnas x 10 ic
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
Success doesn’t come from what you do occasionally but what you do consistently
MOLESKIN:
Simplt put, be comsistent in everything you do. Keep pushing, keep coming out to F3, keep reaching out to sad clowns!  Keep on keeping on!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Eye-Hand mis-coordination

THE SCENE: Dog Pound, gloomy but a little cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Demos of Frogger Merkins, horse kicks
THA-THANG:
Mosey to the ice rink with a CMU. (Copying the wall jump I heard about.)

Split into partners,, one does frog walks  down bouncing a lacrosse ball switching hands and then does 20 merkins, goes back same way and does 40 shoulder taps.. Partner 2 jumps over wall and does 10 Curl-press-tris with CMU then jumps back over wall and switches with partner. Repeat (4 rounds)

line up on goal line. All bounce their lacrosse ball do one burpee and catch it moving length wise across rink. Repeat 4-6 times.

Run across Rink bouncing ball x4

Tweet E Audible: Donkey Kick Burpees holding ball between feet x10

BBS X25 bouncing ball between reps

mosey to the track with CMUs. . Run around track till you see a cone. Do that exercise. Then run to next cone. They are:

  • Shoulder tap merkins x10
  • LBCs x25
  • Frogger Merkins x10
  •  Horse kick leg ext x10 each leg
  • dry docks x20
  • Curl press tris x10

MARY:
Scissor LBCs, Flutter kicks, Peter Parker’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Discussed how sin can grab a hold of anyone regardless of  background, wealth, looks, ethnicity, intelligence and any other factor. Everyone struggles with something and the only way to get fully through it is with God’s help.  Be honest with yourself and ask for God‘s help. He will get you through it.

MOLESKIN:
We all know who is coordinated and who is not.

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

Hurricane at JUCO

Weather: cloudy, cool, waiting on rain

Welcome and Disclaimer

Warm-o-Rama

Cherry Pickers

Windmills

World’s Greatest Merkin

Mosey to the parking lot

  • Sprint to each line
  • 20 Merkins at each end

Bear crawl the building

Mosey to rock pile

Battle buddy up

Parking lot Dora 

  • 50 blocky Hurley
  • 100 tri extensions
  • 200 curls
  • 50 Blurkey

Rocks up

Burpee lunge past the  building

Mosey back to the AO

Tabata if time

  • Iron mikes 
  • Lizard hops
  • Tuck jumps
  • Donkey kicks

Watching “Up” this weekend with my kids 4/8, and the scenes about death came on.  Afterwards it was the questions from my 4yo:

Where is the girl?

What happens when we die?

What happens to or bodies?

What is heaven like?

Are their toys in heaven?

Do we have bed times in heaven? 

 

Me trying to put death into a system where a 4 year old could understand it is hard. But what I tried to explain is if we believe in Jesus, and ask him to be in our hearts we are superheros.  What I mean by that is if we believe in Jesus, we never die we live forever with Him in heaven. 

HIIT Me Baby One More Time

THE SCENE: IDK, 70’s and pleasant

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Suicide with burpee at each cone on hill before each round

5 rounds 30 seconds on, 10 seconds off

  • CMU OH press
  • Mtn climbers
  • Plank
  • CMU Goblet squat
  • Box jumps
  • Wall sit
  • CMU chest press
  • Hand release merkins
  • Low wide plank
  • CMU hammer
  • Single leg climbers alt every 5
  • Touch the sky

MARY:

Bear crawl suicide with merkin at each cone on hill
COUNT-OFF & NAME-O-RAMA
9 Men, including Steer who I couldn’t find a tag for.

CIRCLE OF TRUST/BOM:

Formula for Living:

Live beneath your means

Return everything you borrow

Stop blaming other people

Admit it when you make a mistake

Give clothes not worn to charity

Do something nice and try not to get caught

Listen more; talk less

Every day take a 30 min walk

Strive for excellence, not perfection

Be on time, don’t make excuses

Don’t argue, get organized

Be kind to unkind people

Let someone cut ahead of you in line

Take time to be alone

Cultivate good manners

Be humble

Realize and accept life isn’t fair

Know when to keep your mouth shut

Go an entire day without criticizing anyone

Learn from the past, plan for the future

Live in the present

Don’t sweat the small stuff

It’s all small stuff

MOLESKIN:
ANNOUNCEMENTS: