F3 Knoxville

Thank you Sir, may I have another?

THE SCENE: Comfortable and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mountain Climbers, Goofballs (Everyone’s favorite), Tie Fighters

THA-THANG:

Partner up

Run to 50 yard line – 10 side straddle hops and run back and take over for your partner.

100 merkins

100 BWS

100 lunges

50 BB

Once completed, 100 yards – 25 yards broad jump, 25 bear crawl, rinse and repeat.

Mosey to bleachers

25 step ups each leg

25 dips

Mosey back to field.

Find your partner again. 30 yards this time and 10 SSH

30 burpees

30 Carolina dry docks

30 snow angels

Mosey back to bleachers

15 step ups each leg

25 dips

Run the bleachers 1X

MARY:
American Hammers, WW2 sit-ups, Flutterkicks, Hello Dollys, reverse crunch, LBC and burpees until times up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Q3.6 “Manana is a crackpipe” Don’t procrastinate. Move.
MOLESKIN:
Prayer requests – Father’s Day weekend
ANNOUNCEMENTS:
F3 in the nude. Convergence.

The Return of No Glove Love

THE SCENE: Insert info about the weather, etc.

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires

Oscar Meyer FNG

A Wet Wednesday

THE SCENE: Mid 60’s and a gentle rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins, Downward dog, Upward Dog, cherry pickers, and a Jane Fonda Demo
THA-THANG:

Four Corners
Battle Buddy up, with someone who is similarly paced
Mosey to each corner and perform exercises at each location, rinse and repeat
Location 1 20 Merkins, 20 curb dips
Location 1a 10 Swing set pullups
Location 2 Grab a CMU, 20 Thrusters, 20 CMU Presses, 20 Curls
Location 3 20 Squats, 20 Lunges, 20 Calf Raises
Location 4 20 Snow Angels, 20 Jane Fondas, 20  LBC’s
We will do one lap together and they go at your own pace

MARY:
3 variations of Jane Fondas until time expired
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do your priorities match how you spend your time?  Time is arguably our greatest commodity.  It’s easy to say what our priorities in life are, but how we spend our time reflects the true importance.  Does your time spent on life activities reflect your priorities?  If not, how do you reconcile that?  I have teenage daughters that will be moving to college in the next few years.  Spending time with them now is a priority, but why do we waste time on smartphones and social media when the most precious things are right in front of us?  My challenge for myself, and anyone willing to take up the challenge would be to reconcile your goals and priorities against the way you spend time, and see if it is a true reflection, or needs some adjusting.
MOLESKIN:

ANNOUNCEMENTS:
Convergence planning, F3 in the Nude