F3 Knoxville

Category: Big Ball

Geology Rocks!

THE SCENE: Hot and Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x25, Baby Arm Circles x10, Merkins x10 (4ct), Tempo Squat x15

THA-THANG:
Mosey to Methodist Church, get a battle buddy and every person get a rock

  • Line up on one side of parking lot and complete 20 squats, 15 lunges, 10 jump lunges with rock
  • Partner Wheelbarrow across lot. Then do 20 merkins, 15 Carolina Drydocks, 10 diamond merkins
  • Sprint back and repeat (trade roles on the wheelbarrow)
  • Mosey to Walnut St. hill with rocks
  • One partner at bottom of hill does squats w/ rock while other runs to top with rock overhead and does 1 rockee (burpee w/ rock). Come back down hill and switch while other partner runs to top and does 2 rockees. Repeat until you get to 10 (each partner runs hill 5xs)
  • Recover at top of hill and do 50 LBCs and 50 American Hammers with rocks
  • Mosey back to AO and return rocks on the way

COUNT-OFF & NAME-O-RAMA

 

Rise Up to Fall Back

THE SCENE: Cool and Dark… and a little grassy
WARM-O-RAMA:
Side-Straddle-Hops, Baby Arm Circles, Arm Stretches, Cherry Pickers, Windmills, 8-Count Merkins
THA-THANG:
Ring-of-Fire Merkins to 7

Buddy Bear Crawls (2x per PAX) + 25 Squats (4x)

Descending Sprint + Burpee Cardio Ladder

Tunnel of Love (2x)

MARY:
Row, Row, Row your boat (and canoe)
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Train your body, mind, and soul! You always fall back to the level of your training, so rise up and get better!

Old Miss Lucy’s dead and gone

THE SCENE: The air was thick!
F3 WELCOME & DISCLAIMER: Nope, not a professional

WARM-O-RAMA:
Stretching feels so good.

THA-THANG:
Mosey to “painted steps” for 10 minute circuit of:

  • bear crawl down steps
  • forward lunge, side lunge, other side lunge, backward lunge (light pole to light pole)
  • 80%-90% run up the ramp
  • R&R

Mosey to parking lot towards the Tn River

  • select a coupon (challenge yourself)
  • squat to the lyrics of “Flower” (Moby)

Mosey to greenway along TN River

  • stop at every third light pole alternating between 10 merkins and 10 squats

Mosey back to AO

MARY:
This was my VQ – step up and lead if you have not done so!

COUNT-OFF & NAME-O-RAMA
including 1 FNG – Gesundheit
CIRCLE OF TRUST/BOM:
Run wild. To risk everything. To hold nothing back.
To lay it all on the line: your reputation, your success, your comfort.
It’s that moment when fear is overcome by faith. Live free.
It’s not the liberty to do whatever you want whenever and wherever you want,
But rather it’s living in accordance with the author of humanity
And finding freedom by connecting with the creator who conceived you.
Let the light flood into your eyes for the first time.
Feeling the blood course through your veins, finding the truest version of yourself
By knowing the one who knows you even better than you know yourself.
Love strong. Because you were first loved. Because without love we all perish.
Because the earth and the stars can and will pass away, but love, love will always remain.

from”Oh God Forgive Us” by For King and Country

ANNOUNCEMENTS:
Make sure to attend 3rd F this Saturday and the CSAUP on the 25th at the truck stop!

Another unneeded garage sale

THE SCENE: 70 and rain in the forecast, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunge x12 IC
Shoulder taps x12 IC
Monkey humpers x10 IC
SSH x20 IC

THA-THANG:
Get keys in the bag and mosey south toward 11th Street parking garage.  Once inside the garage, circle up for a super easy 3 minute workout.  Workout consists of alternating planks: high plank (front leaning rest/merkin position) for 15 seconds, followed by low plank (resting on elbows) for 15 seconds, then flapjack every 15 seconds until 3 minutes are up.

Slow mosey up the ramp to the next level of the parking garage for a Hot lap around that level.  Each exercise is a way to move to the next corner.  Jack rabbits wall sit while waiting on the 6 to complete each leg of the lap.  Exercises as follows:

  • Bear crawl
  • Duck walk
  • Burpee beam jump (at each overhead concrete beam, stop and do a burpee, on the jump portion you jump up and touch the beam overhead)
  • Inch worm

Mosey up another level for the four corners routine.  Simple run between each exercise.  Exercises as follows:

  • Box cutters x20
  • Alternating hand merkins x20 (10 each hand.  Start with one hand on the curb and one hand on the ground and perform a merkin, switch high and low hands each rep OR do 10 with one hand high then switch for the remaining 10)
  • Bobby Hurleys x10 (deep deep squat jumps – squat down and put palms flat on the deck, pause then jump)
  • Jump lunges x20 (10 each leg)

Rinse and repeat for three laps around.  Recover and 10 count.  Begin mosey back to start point.  Pause for squats while waiting on Preacher who took a wrong turn in the garage.

MARY:
Captain Thor up to 3:12
COUNT-OFF & NAME-O-RAMA
19 strong including 1 FNG: Passport, Soot, Swanson, Preacher, Amazon, Reverb, Quarantine, Red Writer, Guano, Jenner, G6, Gutenberg (FNG), Singlet, Butterfly, Moana, The Voice, Careless, Petey, Abort
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Expect the Unexpected

THA-THANG:

25 reps Rock Presses

10 reps 4-ct Flutter Kicks

50 reps Rock Squats

5 reps Burpees

Exercise Dice Ladder

  • Roll Dice. Do exercise.
  • Mosey to other side of field.
  • Do an 8-Count Merkins (increase by one rep every time until you reach 8 then go back down the ladder)

COUNT-OFF & NAME-O-RAMA
22 PAX

CIRCLE OF TRUST/BOM:
Expect the unexpected in life. Obstacles can be seen as roadblocks or opportunities for growth.

ANNOUNCEMENTS:
4 AUG- 2nd F at Anders

11 AUG- 3rd F at Overlook

18 AUG- Kickball

25 AUG- CSAUP