F3 Knoxville

CMU Light Pole Circuit

THE SCENE: 65 Cool and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 10, Cherry Picker x 10, LBAC’s x 10, Imperial Squat Walkers x 10
THA-THANG:
CMU Light Pole AMRAP – Bridge to Bridge (Lunge Between Light Poles)

  • CMU Curls 10 , CMU Overhead Press 10, CMU Rows x 10, CMU Goblet Squats 10  – Each Light Pole

Bridge Recovery –  25 Big Boys, 25 Flutter Kicks, 25 WW2s

MARY:

On the way back to AO: Bridge Recovery –  25 Big Boys, 25 Flutter Kicks, 25 WW2s
Burpee x 5, Burpees x 2
COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Cropdust, Moses, Shrimpnet
CIRCLE OF TRUST/BOM:

“Don’t be overheard complaining…Not even to yourself.”

— Marcus Aurelius, 8.9

“I begin to speak only when I’m certain what I’ll say isn’t better left unsaid.” – MARCUS PORCIUS CATO

ANNOUNCEMENTS:
9/10 Beer Mile, October 22 Miles for Maryville,

Here am I! Send me.

THE SCENE: Cool and comfortable (for August)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Projectivator
2. Tempo Squats
3. Cherry Pickers
4. Tempo Merkins
THA-THANG:

  1. Mosey to the bell
  2. Read Isaiah 6:8:  And I heard the voice of the Lord saying, “Whom shall I send, and who will go for us?”  Then I said, “Here I am! Send me.”
  3. Ask for a volunteer.  They will run the loop while the group does merkins awaiting their return.
  4. Repeat this until each PAX has run the loop cycling through these exercises:
    1. Merkins
    2. Big Boys
    3. Squats
    4. Merkins
    5. Flutter Kicks
    6. Lunges
    7. Merkins
    8. LBCs
    9. Step Ups
    10. Merkins
  5. Run a lap together and continue to the playground
  6. 10ish pull ups
  7. 5 wallpies
  8. 20 inverted rows
  9. Run to the bell
  10. 20 Dippity-do-das
  11. Run another lap and finish at the flag

MARY:
PAX ab rotation

CIRCLE OF TRUST/BOM:
1. Isaiah 6:8-13
2. God asked for a volunteer.
3. Isaiah volunteered without hesitation and without knowing the task.
4. God sent him to send a dire warning to the people of Israel.
5. How hard would that message been to carry and deliver?
6. How is that message any different than the Great Commission? (answer: the Great Commission has hope)

ANNOUNCEMENTS:
AOQ change next Tuesday! Family workout September 3. Iron PAX!

Having the right stones

THE SCENE: Clear and 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Windmills, Tempo Squats, Toe Merkins.  Basically anything to avoid getting on the pavement and goose poop.
THA-THANG:
Choose your rocks wisely then a slow march around the parking lot while doing: Overhead claps, seal claps, curls, triceps, and holding T pose.

Incline, Decline Merkins, BBS run a lap x 3

Mosey over to big parking lot and Lunge to light 50 Squats, run to next 50 LBC, bear crawl to end and then reversed back with crawl bear, bernie and reverse lunges.

Mary in the poop free parking lot and jog back to flag.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watch our tongues, it can do harm or build people up.  Make sure we are using them for good.
MOLESKIN:
“what did you gain by regularly praying to God?” the man replied, “Little. But, let me tell you what I lost: anger, ego, depression, insecurity and fear.”

Sometimes the answer to our prayers is not gaining but losing.
ANNOUNCEMENTS:
Iron pax is starting on Fridays in September.

Killer B’s

THE SCENE: Not too bad. Still humid. Bright moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10, in cadence
  • Arm Circles x 9 one way, in cadence
  • Arm Circles x 9, the other way, in cadence
  • Cherry Pickers x 5, in cadence
  • Mosey through the park with a pause for 20 squats

THA-THANG:
Killer B’s (All workouts starting with the letter B!)

  • Start with 20 Bobby Hurleys
  • Bear Crawl to middle cone
  • 10 Bent-Over Rows
  • Bernie the last cone
  • 20 Big Boy Sit Ups
  • Broad Jump back to middle cone
  • 10 Blockees
  • Bernie back to first cone
  • Repeat
  • Eventually modified with Merkins (or Bmerkins) and Lunges (or Blunges) at certain stations

MARY:

Celebrated Espy with 41 LBCs and 41 Merkins (Espys request)

Toad offered 20 squats

Finished with 30 second Al Gore
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Selah – Intentional pause and reflect

Psalm 68:19 – Blessed be the Lord, who daily bears us up; God is our salvation. Selah
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Jump and Roll

THE SCENE: 70 degrees and calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SSH IC x20, Cherrypickers IC x10, Tie Fighters IC X10 each leg, mosey around campus

THA-THANG: (Teams of 2)

  • Teammate 1 rolled a dice (dice has preset workouts on it) on a table and performs the workout. If dice falls on the floor during the roll reps are doubled. If the wildcard is rolled the pax must put on a 30lb vest run to the pull up bars, perform 5 pull ups and run back.
  • Teammate 2 is jump roping while teammate 1 performs their exercise
  • Once teammate 1 completes their exercise they run to teammate 2 and they swap positions. Teammate 2 rolls, teammate 1 jumps rope and so on.
  • Continue pattern until recover is called

MARY: Cool down stretching

COUNT-OFF & NAME-O-RAMA: Rep Sleepy, Pennies, Doctor, Cow Patty, Banjo, Dodger, Doppelganger, Shenanigans, Master, Streaker, Austin Clark FNG (Pious)

CIRCLE OF TRUST/BOM: Build habits from the bottom up (Principles from the book Atomic Habits)

MOLESKIN:

ANNOUNCEMENTS:

  • 8/20- 5k or 10k walk/run for Hope Resource Center
  • 9/10 Beer mile at Moses’s house
  • 9/10- Memorial Stair Climb at Lakeshore Park