F3 Knoxville

Lunge-o-Rama

THE SCENE: 41 and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

Partner-Up (Size doesn’t matter)
300 Jump Rope Buy-In
DORA: 2 Rounds
Partner 1: Suicide Lunges on Tennis Court
Partner 2: Merkins, SideSquatSwing, Air Squats, KettleBell Swings
300 Jump Rope Buy-Out
Team Mosey – Short Run
Mosey to Flag, Circle-Up for Mary

MARY:
A little Mary…but not much.
COUNT-OFF & NAME-O-RAMA

Asylum Crushed by 5 Gents as we Pressed On

THE SCENE: Cold blistering 32 ͦ but a clear morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence, in position,

  1. 20 Side-straddle-hops, 4ct
  2. 15 Cherry pickers, 4ct

THA-THANG:
Starting out at the AO, went baseline to baseline, East to West,

  • 15 merkins to 1 Big Boy Situp, (-) 1 Merkin to (+) 1 BBS until 1 Merkin to 15 BBS

–Recover–

Mosey to the Playground for

  • 10 Burpee Box Jumps then
  • 20 BBS then
  • 20 Single Leg Lunges,
  • repeat 1x

–Recover–

Mosey to parking lot for some more fun…

  1. Run to first workout,
  2. 20 Merkins, run to next
  3. 20 Squats, run to next
  4. 20 Little Boy Crunches, run to next
  5. 20 Smurf Jacks, then 1 full lap, and repeat dropping to 15 reps on round 2…then 10 reps for round 3

–Recover– and Mosey back to the AO

Then it’s time to get on your six and lets do some…

Boat-Canoe and to finish up the Q we end with Hello Dolly in cadence.

COUNT-OFF & NAME-O-RAMA
5 Pax went strong,
CIRCLE OF TRUST/BOM:

When we are out in the world are we identified as having the Holy Spirit in us? Read from John 20:27: Then he said to Thomas, “Put your finger here; see my hands. Reach out your hand and put it into my side. Stop doubting and believe.”

When others see us, do they see Jesus in how we live and act? We can say all we want that we are followers of Christ, but our actions say more than our words. We need to wear the scars of Jesus; as in the passage, and emit the light of the Holy Spirit daily. When looking at us, we need to be able to be identified as a follower of Christ and wear his scars. It starts first with Family then to Friends and Co-workers.
MOLESKIN:
Included praying for my wife (whom has the flu) and for the Pax and F3
ANNOUNCEMENTS:

No Phish, Just Embracing My Inner Singing Cowboy in the Clouds with EDM Playing in the Background

THE SCENE: Warm 32 Farenheit
Warm up

Round the clock merkins x 5

High knees and butt kickers

squat and stretch

Some stuff on your own

That’s it, we got to it.

THA-THANG:
Insert information about the workout.

  • Mosey to track, 15 merkins IC, 1 Lap as fast as possible, Flutters after IC
  • Mosey to Indoor Rink, Lunge across, 10 burp skurps (burpees), 2 rounds of sprints
  • Indian run to the big hill (MatterEverest?), IC merkins, superman swims, and Flutters IC, Then we charged the hill
  • At the top, more swims, flutters, and merkins
  • Mosey to the base of the Tavern, 2 rounds of 5 turkish getups each leg with a trip to the rock (Now named Icculus), 50 calf raises, and some Hello Dollys IC
  • Mosey back to AO
    MARY:I  We saiddddd naaaaahhhhhh to Mary today. We got no time for her today.
    COUNT-OFF & NAME-O-RAMA
    20….. Where was this last time?
    CIRCLE OF TRUST/BOM:
    It is good to remember that often, ideas have people, not that people have ideas. Be careful when making decisions to avoid falling into the trap of attempting to justify decisions after making them.

    ANNOUNCEMENTS:
    Come out to The Wesley House Sunday and exercise with some young lads. Football is over and I know none of you watch hockey, so come out der.

Don’t forget your legs on the way out

THE SCENE: A chilly 30ish? degrees, Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10 IC
  • SSH x 20 IC
  • Worst Merkin Ever x 5 OYO
  • Tempo Squats x 15 IC
  • Baby Arm Circles Forward x 15 IC
  • Baby Arm Circles Backwards x 15 IC

THA-THANG:

  • 10 squats IC, sprint across lot, 2 burpees, sprint back
  • 20 squats IC, sprint across lot, 4 burpees, sprint back
  • 30 squats IC, sprint across lot, 6 burpees, sprint back
  • 40 squats IC, sprint across lot, 8 burpees, sprint back

Mosey around park ~0.8miles with Q says (simon says) at random – drop down, plank, hot feet, burpee, continue mosey (about 10 times)

7’s on the Grinder! – CMU curl/press/tri, lunge to bathrooms, merkins, lunge back

MARY:

  • Protractor
  • American Hammer x 15 IC
  • Flutter kicks x 30 IC

COUNT-OFF & NAME-O-RAMA
PAX Count 14
CIRCLE OF TRUST/BOM:
Jeremiah 31:2 — “The people who survived the sword found grace in the wilderness.”

Many of us face struggles frequently whether it be financial, work life, home life, etc, that makes us stumble or scared to move forward. If we can be persistent and push through our problems, we’ll always be rewarded in the end. Sometimes God tests our faith or wants to see how we’ll push through a problem to see what kind of person we are, and its our job to get through that test. He will reward us with grace in the end.
MOLESKIN:

ANNOUNCEMENTS:

SoKno event for Operation Enduring Warrior at 6pm(?) Wednesday

Oh The Humanity

THE SCENE: Clear, 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction
  • SSH x 25 IC
  • 10 Tempo Squat IC
  • 10 Merkin IC
  • Happy Jacks x 4 IC

THA-THANG:
Mosey around field to start point

Burpee Dan across field (1B: 4 lunge run back to start, 2B: 4 lunge run back to start, 3B: 4 lunge run back to start, 4B: 4 lunge run back to start)

Hindenburg Blimps: Four stations around field. Conduct exercise at each cone, sprint between each cone until back at start, begin next round. (Modified…it doesn’t spell blimp)

  • Round 1: 20 Lunges
  • Round 2: 30 BBS
  • Round 3: 40 Merkin
  • Round 4: 50 Squat

MARY:
Mosey to fountains. Flutter Kicks x 60
COUNT-OFF & NAME-O-RAMA
18 PAX: Frank, Pfeiffer, Steam, Tooth Fairy, Quarantine, Uncle Rico, Heisenberg, Savannah, Abort, Plunder, Swanson, G-6, Singlet, Quickbooks, Passport, Hang Tight, Manwich
CIRCLE OF TRUST/BOM:
F3 is a place to learn about leadership and we are encouraged by each other to lead. Take advantage of the opportunity to lead/Q. The brothers around you will support you. F3 is the lowest stress leadership opportunity  you will find.
ANNOUNCEMENTS:
Big Ball will be open on Saturdays starting 12/2/17!