F3 Knoxville

Recycle-a-Q

THE SCENE: 71 Degrees – muggy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Toy Soldiers IC x 10
  • Merkins IC x 10

THA-THANG:

  • The De-Escalator -(borrowed from Bartman) A list of 10 exercises. Complete round and run to end of the parking lot, complete round again but this time taking off the last exercise. Rinse and Repeat until there are no more exercises remaining.
  • 10 Clean & Press
  • 9 Weighted Squat
  • 8 Curls
  • 7 T-Merkins (Steamers for Tweet-E)
  • 6 Weighted Lunges ea leg
  • 5 Flutter Kicks w/ CMU above head
  • 4 Burpees
  • 3 Burpees
  • 2 Burpees
  • 1 Burpee

MARY:

  • Tank – Flutter Kick IC x 30
  • WaxJob – with a beautiful rendition of Row, row, row your boat
  • LBC IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When leading, if we put others ahead of ourselves and our own needs, the process is natural and fulfilling. If we are worried about how we will look, or how we will be perceived, we will be riddled with anxiety and our ability to lead effectively may be hindered.

Philippians 2:3-4

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others.
MOLESKIN:

ANNOUNCEMENTS:
See Weekly E-Mail!!!

Super Mario & Luigi Dora

THE SCENE: 8 Levels of the Mushroom Kingdom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry Pickers, Little Baby Arm Circle Planks ( 1 arm at a time), Lite 2 min jog

THA-THANG:
Bowser has taken Princess Peach so Mario & Luigi must work together to get through the 8 levels of the Mushroom Kingdom.

  • Level 1 – 1UP and Over (Thrusters with CMU) 100 / Bowser Crawls (Bear Crawl) 100ft, run back
  • Level 2 – Ground Pounds (Dips) 100 / Goomba Walk (Stay low like a squat and walk) 100ft, run back
  • Level 3 – Power UPs (Merkins) 200 / Long Jump (Broad Jump) 100ft, run back
  • Level 4 – Pulling Turnips ( 1 arm rows with CMU) / Star Run, 200ft run and back
  • Level 5 – Power UP Twist (American Hammers with CMU, 2ct ) / Bowser Crawls (Bear Crawl) 100ft, run back
  • Level 6 – Shell Throw (Kettlebells with CMU) / Goomba Walk (Stay low like a squat and walk) 100ft, run back
  • Level 7 – Block Buster ( 1 arm Bobby Hurly’s, alternate arms) / Star Run, 200ft run and back
  • Level 8 – Cheep Cheep Swim (Lay stomach down, alternate left leg and right arm up, then switch) 2ct 100 / Star Run 200ft run and back

MARY (done by Snorkel):
15 Hello Dollys, 15 Slutter Kicks, 15 Box Cutters, 1 min Lazyboy
COUNT-OFF & NAME-O-RAMA
All Tagged.
CIRCLE OF TRUST/BOM:
Don’t grow up.  Remember to have fun in life, play games, laugh, and enjoy our time here on Earth.

Keep that Winter Coat Off

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat x 10 IC

Baby arm circles x 10 IC ED

Tempo Merkin x 10 IC

8 Count Body Builders x 10 IC
THA-THANG:

Kraken Accumulator After completing each station run counter clockwise around loop and then begin at next station.

  1. Dry Dock x 5
  2. Jump squat x 10
  3. Hand release x 15
  4. Star Jumps x 20
  5. Flutter kicks x 25 (4 ct)
  6. Jump lunge x 30
  7. BBS x 35
  8. SSH x 40

Indian Run around lot.

Bear crawl Indian shuffle length of lot.

Indian lunge around lot.

Boxes

  • 10 Burpee box jump
  • 10 dips
  • 10 incline merkin
  • 10 decline merkin
  • 10 box jumps

MARY:
8 Count Body Builders x 30 IC

Flutter Kicks x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that you are more than humans. You are created in the image of God. You are heirs. Reflect your pedigree as you go into this day that you are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

So Many Brickees…

THE SCENE: Mild temp. Good humidity. No bad omens to help people guess what was coming

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
some light stretching
Grab two bricks
some Merkins, some squats, good mornings, etc. just checking that everyone’s body is working.

THA-THANG:
Run around the park. Stop at every 5th light post. alternate between “Brickees” (burbees with a brick in each hand), and some other work (WTFs, triceps, squats).

5 reps at 5th light post, 10 at 10th, 15 at 15th…50 at 50th

Back to grinder, keep your bricks
10x Merkins –> Lunge to next station
10x BBS –> Bear Craw to next station
10x 4ct Mtn Climbers –> Crab Walk to next station
10x Box Jumps –> Jog back to start
add 2 reps each time through

MARY:
Box cutters, Bricks up and down, bricks up and down with 6 inches, LBCs, superman/banana, etc.

COUNT-OFF & NAME-O-RAMA
All tagged, also one FNG (Hype)

CIRCLE OF TRUST/BOM:
Everybody point North with me (I point south). Everyone pointed south at first and then got confused and tried to figure out where north was by looking around.

What just happened? You all looked for evidence of where north was. At first you looked at me, but evidence of the sun contradicted my account.

When you are looking for truth, you don’t close your eyes and try to feel it out. You look for evidence, but you also have to test that evidence with other sources of truth.

My main source of truth is Jesus who made the claim, “I am the way, the truth, and the life”.

I challenge you all to test that truth claim and see how it holds up. And see how it changes the way you live.

ANNOUNCEMENTS:
Anniversary stuff coming up soon!

Upper Deck O Death

THE SCENE
70°
WELCOME AND DISCLAIMER
Check
WARM O RAMA
SSH X 15
4-count merkin x 5
4-count squat x 5
THA THANG
Mosey to Locust St garage
Run up stairs
Deck o death
Sprint parking lot, mosey back. Pull 1 card from each suit at a time. Repeat sprint and card pulls. Joker is bear crawl parking lot, mosey back. Face and Ace are 10.
♥️ clap merkins
♦️ jump squats
♠️ gas pumpers 4-count
♣️ decline dry docks
Run back down stairs and to AO.
MARY
ABCs
PAX
8 HIMs
BOM
en·dur·ance
noun
The fact or power of enduring an unpleasant or difficult process or situation without giving way.

When a person is able to accomplish or withstand a higher amount of effort than their original capabilities their endurance is increasing which to many personnel indicates progress.

We endure many hardships out here which builds or ability to do more next time. It works the same in all aspects of our lives. We endure the hardships that life throws our way with the help of friends and faith which enables us to withstand troubles and hard times down the road.
ANNOUNCEMENTS
F3 Anniversary weekend has a lot of good stuff happening.