F3 Knoxville

Tombstone Toss

The scene: low 70’s & clear

F3 Welcome and Disclaimer

Warm-o-rama:
Merkins IC x 10
SSH IC x 10
Tempo Squat IC x 10
This / That stretches

Tha Thang:

Mosey to knee wall in courtyard
• 10 incline merkins, 10 decline merkins, run to bottom of stairs & back.
• Rinse & repeat x 3

Mosey to hill at back of property
• 6’s on the hill: burpees at bottom, squats at top

Mosey to coupon pile
• Pick out a rock
• Curls x 10, OH Press x 10, Tricep Press x 10.
• Rinse & repeat x 3

Mosey with rock to bottom of Sophomore
• Tombstone toss up the hill
• Throw rock as far as possible using a squat press motion
• Lunge to rock, then throw it again
• Rinse & repeat until all the way up the hill

Mosey back to AO
• Stop at each tree & alternate 10 merkins, 10 squats

MARY:
Ring of fire x 2: leg levers
In & outs (gas pumps) x 20
V-up roll-ups OYO x 10
Nose wipers x 10

Count off and name-o-rama

BOM:
Today is Memorial Day. Work hard, enjoy the day and be thankful for those men & women who have given their lives so that we have the freedoms we enjoy each and every day.

Cards at the pav-a-lon

The scene: 60ish and a few sprinkles

F3 Welcome and Disclaimer

Warm-o-rama:
Around the Worlds x 10 each direction
Figure 8s x 10 each direction
Burpees OYO x 10

The Thang:
• Deck of Cards – numeric value equals number of reps for the following exercises. Face cards count as 10. Ace = 11. Joker = 10 count rest. Run to top of hill and back every 10 cards or so.
o Diamond – stability ball merkins (merkin on a soccer ball)
o Hearts – Goblet squat with kettle bell
o Clubs – pull-ups
o Spades – heel ups (with soccer ball between ankles)

MARY:
Leg lifts (with ball) x 20
ABCs (with ball)
Inch worm out & back on ball

Count off and name-o-rama

BOM:
What does it mean to wait on God? The bible tells us many times to “wait on the Lord” – in most instances it is referring to the Lord’s return, but there are situations where it’s also talking about waiting on the Lord to move in a situation. What should we do while we’re waiting? When the Bible says to wait on God – the translations mean to wait with eager expectation, as though we know something is about to happen. We all have situations where we’re asking God for help. While we are waiting we should be doing everything we can to help ourselves: pray about it, be obedient to Gods word, and have faith & confidence that he will indeed move in his perfect time. In doing these things we take an active role in waiting instead of just sitting around passively.

Lats of love

Scene– sprinkles and 70

F3 welcome and disclaimer

Warm Orama-
Side straddle hop 15 count
Baby arm circles forward 10
Baby arm circle backwards 10
Cherry pickers 10
20 merkins
10 wide merkins
10 diamond merkins

The THANG
Mosey to Matterhorn
Lunge half way up the Matterhorn stop every 10 steps for 10 Merkins- mossy back down,
Bunny hop up Matterhorn stop every 10 hops for 10 peter parkers

Mossy to pavalon
5 10 15- 5 pull ups 10 dips 15 squats- 5 mins
Dora – (in honor of Abacus) 48 Pull ups 48 squats 48 merkins 48 dips

Mossy to AO- Wagon Wheel bottom of madahorn
At AO- Hold leg lift till 6 is up.

Ab Orama

Call outs- hold at 6 inches, half way up, hello dollys and flutter kicks

Name O-rama 

BOM
Police officers prayer
Lord I ask for courage, Courage to face and Conquer my own fears…
Courage to take me Where others will not go…
I ask for strength
Strength of body to protect others And strength of spirit to lead others…
I ask for dedication
Dedication to my job, to do it well, Dedication to my community
To keep it safe…

Give me Lord, concern For others who trust me
And compassion for those who need me…
And please Lord Through it all Be at my side…

Center Point Station

The Scene – 70 degrees
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
BAC Forwards and Back x 10 (IC)
Burpees x 10 OYO

Tha Thang
Place CMU’s at center of parking lot. Run from center to each corner of the parking lot doing the exercise listed. Come back to center point and do exercise listed with CMU.
Round 1
Center point – 50 curls
Corner 1 – 20 Merkins
Corner 2 – 20 CDD
Corner 3 – 30 Squats
Corner 4 – 20 BBS

Round 2
Center Point – 50 OH press
Corner 1 – 10 Burpees
Corner 2 – 20 Wide Merkins
Corner 3 – 25 Flutter kicks
Corner 4 – 20 Lunges

The PAX impressed me with the speed of completing 2 rounds. I thought another round would be acceptable but the PAX’s OCD kicked in because I didn’t have a third exercise listed at the four corners. A good Q always tries to accommodate all levels of the PAX during the workout. So Improvised to wind sprints.

Round 1
Sprint East, 50 curls at Center Point
Sprint West, 50 OH Press at Center Point
Sprint North, 30 Straight Arm Raises
Sprint South, 30 Bent Over Rows

Round 2
Sprint East, 50 curls at Center Point
Sprint West, 50 OH Press at Center Point
Sprint North, 50 Flutter Kicks
Sprint South, 50 LBC

Mosey to AO

Mary
I don’t think we had Mary

Count off and Name – O – Rama
Prayer Requests
Junk’s boy, Walkabout’s wife

F3 Dads and 2.0 PAX

The Scene: partly cloudy 75 degrees on the humid side

Warm up:
Mosey to upper lot
10 SSH
Mericans, amrap in 20 secs
A little bit of this little bit of that
Toe touches 10

The get to know you Mini kraken:
Split into 5 even teams
5 cones-1 min each, run lap after each minute
1) Favorite Sport-squats
2) Favorite Animal-planks or merkins
3) What you want to be-imperial walkers
4) Favorite Movie-shoulder blasters
5) Where you go to school and grade- inch worms

Run to bottom of hill:
Kids on Team have to carry one teammate up the hill however they want. Then return to bottom.
Repeat
Adults have to wait till all come back and they have to carry the whole team up

Mosey to bottom of steps:
Bunny hop to the top holding the rail if needed.
Walk down
Bear crawl to top
Walk down
Run to top
REPEAT

SSH increasing number at each parking lot line (13)
Suicides at each line (13)

Mosey back to hill:
2 charges up the hill and down

Mosey to AO

Count off
Name-o-rama

BOM
R+R=R
Respect + Responsibility=Reliable

What is Respect?
When you respect everyone from your friends, classmates, parents, adults and even enemies…people will respect you.

What is Responsibility?
When you take responsibility for yourself and the things that you are supposed to do, people know that they can trust you to do your best.

So when you have respect for others and you take responsibility for what you need to do, you become Reliable.

Reliable means that people know they can count on you to do what is right and what needs to be done. That they don’t need to worry about having to tell you two times to do something. Or wonder if it will get done. They know you respect them and that you want to do your best for them.
Your dads that brought you here today want you to be reliable. We want you to be the best person you can be. God loved you so much that he made you so that you can choose what you want to do. He put your dad in charge of teaching you the right way, to be respectful, to be responsible so that you can be reliable

Cool Down at the splash Pad!