F3 Knoxville

Back to Basics (reps + reps + reps)

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Tempo Merkins IC x10
  • Mountain Climbers IC x10
  • LBACs IC Forward & Reverse x10
  • Air Press IC x10

THA-THANG:
Mosey to the splash pad for our Back to the Basics work.

4 Rounds of:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Lunges
  • 10 Burpees
  • Run the loop around the splash pad

Mosey to planters for 11s – 2 count step ups & decline CCD.

Mosey to the AO

MARY:

  • Flutter kicks IC x15
  • Leg raises IC x10

CIRCLE OF TRUST/BOM:
I’ve been reading the book of James lately and was thinking about the first verse.

1 James, a servant of God and of the Lord Jesus Christ,

To the twelve tribes scattered among the nations:

Greetings.

James was the half-brother of Christ. Growing up together, knowing that Jesus was the Son of God, in my mind would have caused some sibling rivalry. But James grew up to not only follow Christ but to call himself a servant or bond-servant or slave of Christ. He willingly devoted his life, even unto death, to follow and serve his half-brother. How many of us can say we would willingly follow and serve our siblings? James is an example to us all for putting ourselves to the side and serving others. How can we take this servant attitude out into the world and serve not only our families but our friends, co-workers, or strangers on the street? We all need to be willing to step up and be servant leaders and set the example for our own children.

MOLESKIN:
Squat challenge – don’t forget to post your numbers.
ANNOUNCEMENTS:
Truckin to the Pound on Aug 25 and 3F at the Outlook on Sat. Aug 11.

Old Miss Lucy’s dead and gone

THE SCENE: The air was thick!
F3 WELCOME & DISCLAIMER: Nope, not a professional

WARM-O-RAMA:
Stretching feels so good.

THA-THANG:
Mosey to “painted steps” for 10 minute circuit of:

  • bear crawl down steps
  • forward lunge, side lunge, other side lunge, backward lunge (light pole to light pole)
  • 80%-90% run up the ramp
  • R&R

Mosey to parking lot towards the Tn River

  • select a coupon (challenge yourself)
  • squat to the lyrics of “Flower” (Moby)

Mosey to greenway along TN River

  • stop at every third light pole alternating between 10 merkins and 10 squats

Mosey back to AO

MARY:
This was my VQ – step up and lead if you have not done so!

COUNT-OFF & NAME-O-RAMA
including 1 FNG – Gesundheit
CIRCLE OF TRUST/BOM:
Run wild. To risk everything. To hold nothing back.
To lay it all on the line: your reputation, your success, your comfort.
It’s that moment when fear is overcome by faith. Live free.
It’s not the liberty to do whatever you want whenever and wherever you want,
But rather it’s living in accordance with the author of humanity
And finding freedom by connecting with the creator who conceived you.
Let the light flood into your eyes for the first time.
Feeling the blood course through your veins, finding the truest version of yourself
By knowing the one who knows you even better than you know yourself.
Love strong. Because you were first loved. Because without love we all perish.
Because the earth and the stars can and will pass away, but love, love will always remain.

from”Oh God Forgive Us” by For King and Country

ANNOUNCEMENTS:
Make sure to attend 3rd F this Saturday and the CSAUP on the 25th at the truck stop!

Core Mountain

THE SCENE: 74 and awesome!
F3 WELCOME & DISCLAIMER

I am not a professional but will try to kick your butt like one.

WARM-O-RAMA:
Do a mini version without the incline and distance or reps of all the 18 different exercise and transition stations just to go over any weird or new exercises people might not know.

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Inchworms
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Inchworms
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

We ran out of time at Cross Mountain Climbers.  Hindsight suggests that to make the full workout we would do almost no warmup and just make sure everyone knows what the exercises are while we are ascending the mountain.

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

Did the COUNT-OFF & NAME-O-RAMA CIRCLE OF TRUST/BOM: on the walk back down the hill. Encouragement to live and know and use as a resource, the infinite God we know and love to get out of any pit or “stuckness” we feel we might be in. He designed all the stars and galaxies as well as the dna for every living thing and every element and atom — He surely can see a way through or out of our problems.

 

Back to School Bash

THE SCENE: Gloomy
F3 WELCOME & DISCLAIMER:Done
WARM-O-RAMA:
Mosey to the outhouse and back

Plank x 12 IC

“Toe Touches” x 12 IC

“Bicycle” x 12 IC

THA-THANG:
DORAs- run to the outhouse and back to tennis courts while you and your partner complete 250:

  • Squats
  • LBCs, BBSU, HD, FK
  • Fence Jumps

Suicides on the tennis court and complete circuits of 10-20-30-40 squats, LBCs/BBSU/HD/FK, and fence jumps

Recovery laps x 2

Lunges across the tennis court

Plank x 15 IC

Recovery laps x 2

Sprints x 4

Mosey to outhouse and back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I shared some good news about the excitement of starting school for my daughter. Fun to see her love something and look forward to it. Enjoy life, seek contentment over fun but ain’t nothing wrong with having a little fun!
MOLESKIN:
Ocho- great work by all. Saw guys really pushing one another to get better, be better, do better.
ANNOUNCEMENTS:
F3 Dads Ca,p this weekend in Alabama!

All Around Day

  • THE SCENE: Warm and muggy and dry
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH
  • 10 Tempo Squats
  • BBAC forward and backwards
  • 10 Windmills
    THA-THANG:
    5 Corners – 20 reps and decrease by 2 each time through the workout
  • Corner 1
    • squats
    • flutter kicks (4 count)
  • Corner 2
    • Merkins
    • LBC
  • Pavilion
    • Table Rows
    • Irkens
  • Corner 3
    • Iron Mikes
    • Mountain Climbers (4 count)
  • Corner 4
    • CDD
    • 1 minute plank

COUNT-OFF & NAME-O-RAMA
30 PAX
CIRCLE OF TRUST/BOM:
So God created man in his own image, in the image of God he created him; male and female he created them. Genesis 1:27

  • how would your life look if you went through each day thinking/believing this?  How would your treat other people? neighbors? family? etc.

    ANNOUNCEMENTS:
    Third 5 August 11th

  • CSAUP August 25 – trucking to the pound