F3 Knoxville wants to REALLY make a difference in a Knoxville inner city kids life.
On Sunday Dec 3rd from 2pm-3pm, we will be doing a special workout with kids from the Mechanicsville and Broadway areas. All of the kids have no active fathers or positive male role models in their lives.
This is our opportunity to show them what real men are like.
We will have a fun workout, interact with the kids and let them see positive role models in action. There will be a 45 min workout with the kids where we will partner up for team building exercises and have a special BOM at the end. Many of the kids get very little if any gifts during the season, so the PAX will also be bring a small gift to give to their kid partner from the workout.
Category: 2.0s
Category for 2.0 workouts
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!
2.0 Star Wars Q
- Scene: sunny and hot
Welcome and Disclaimer
Warm-o-rama
IC Imeperial Walkers
IC Han Solo Squats
IC SS droid hops
IC Boba Fett bends
The THANG
Speeder bike mosey alternating with
Down R2D2s
Jabba Merkins
Chewbacca crunches
Storm Trooper hangs
Vader chase, kids are “it”
Vader chase, dads are “it” x2
Speeder bike mosey back to the starting point
Blaster Ball (formerly known as dodgeball)
BOMBS AWAY!!! (Water balloon fight)
Name-o-rama
BOKids
God give us strength to do anything. Even when times are tough or we are having a bad day God is always with us pushing us forward. God watches over us and protects.
“I can do all things through Christ who gives me strength” Philippians 4:13
Leprechaun Hunt, 2.0s and Dads
SCENE: 52, sunny, and beautiful
Welcome and Disclaimer
Warm-o-Rama
IC SSH
OYO Hand release Merkins
OYO Hop like a kangaroo
OYO Walk like an elephant
The THANG
Leprechaun Hunt
Mosey to where the trees make it rain and do a reverse rain dance backwards around the trees x5 (splash pad)
Mosey to where the firemen slide and do your best fireman impression. (Playground)
Mosey to the place we have snack and walk the planks (Pav-a-lon)
Mosey to where we say the Pledge of Allegiance and hop like a frog x10 (Flagpole)
Mosey to Bend it like Beckham and plank while we wait on the PAX (soccer field)
Bear Crawl in traffic! (Red light green light but the PAX bear crawls)
Leprechauns vs Shamrocks (sharks and minnows)
Mosey back to the AO
Kids choice of favorite exercise
5 burpees – Her Miney
10 BBS – Minnie
5 high kicks – Jaws
10 Merkins – Buckets
10 burpees – FNKid Wolverine
10 burpees – FNKid Wildcat
20 IC SSH – Charger
20 IC SSH – Blaze
10 Burpees – Slugger
5 Burpees – Haley
F3 Dads and 2.0 Super Bowl Shuffle
2.0 kids workout The Super Bowl Shuffle
The Scene: McFee Park perfect weather
Warm up:
SSH x 10
30 seconds of billy white shoes Johnson
Mericans 1/2 your age or more
Baby arm circles
The THANG
Split into two teams
Start course-zig zag w/brick “football”.
1) Burpees 1/2 your age
3 laps around turtle
2)Go to shade area-Hopscotch course
Zig zag again
At orange pole
3) 1/2 age mericans, squats, sit ups
Three laps around green pole then back to start where you squat or plank till 6 catches
Mosey to sign at top of hill w/brick
“Falcon” run down the hill and “Patriot charge” back up. Repeat.
Mosey to steps
Bear crawl steps in to top. Falcon run down hill and Patriot charge up. Repeat.
Falcon run to the soccer field
Team vs. team
One team has to get from one side of field to the other without being tagged. Switch.
5 players on each team does their best TD dance one at a time.
Patriot charge to AO
Supermans 10 seconds rest/repeat
One push up
Imperial walkers
One push up
BOM&K (Ball of Man & Kids)
Forgive others
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
Colossians 3:13
Think of a book full of everything you have done in your life. The good pages, the bad pages and the ugly pages. Now think of what Jesus does for us as believers. He tears each one of those bad and ugly pages and burns them up never to be seen again. He forgets our sin, our shortcomings our selfishness.
How can we receive this gift and not do the same for others?
If someone has done something to you that you are still mad about, forgive them and move forward.