F3 Knoxville

Category: Brickyard

Tuesday with Leftovers

THE SCENE: 32 degrees and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers x 20 IC

Manly Arm Rotations x 10 ED EA

Mr. Spectacular x 10 IC

Seal Clap x 20 IC

OHC x 20 IC
THA-THANG:

Stink Bombs: Center cone with five cones in circle around. Partner up and perform number of reps for exercise (combined number). While Partner 1 does reps Partner 2 goes to center cone to perform one of three exercises. Each time P1 or P2 comes to center perform next exercise.

  • Center Exercises: 10 Mr. Spectacular, 20 lunges (10 EL), 30 SSH
  • Cone 1: 100 Burp
  • Cone 2: 200 OHC
  • Cone 3: 300 Merkin
  • Cone 4: 400 BBS
  • Cone 5: 500 Squat

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bible says “Do not be afraid” 365 times. So don’t be skeered and keep moving forward.
MOLESKIN:

ANNOUNCEMENTS:

If you’re legs work, then you didn’t

THE SCENE: Cool, not cold with a little bit of drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x ??? , Toy Soldiers x 20, Chinooks x 15 both ways, ISW x 15
THA-THANG:
Field of Dreams x 2 rounds

  • 1st base was squats then mtn climbers
  • 2nd base was merkins then bbs
  • 3rd base was lbc then plank jacks
  • home was 20 burpees then 20 man makers

Then we partnered and P1 did Iron Mikes while P2 Bernie Sanders 50 yards then lunged back.  Modified exercises for time slightly.  BBS, then squat jumps.

MARY:
Mosey back to AO but no time left.  Recover Recover

CIRCLE OF TRUST/BOM:
Lead your kids to Jesus by example, not by pressure.  Kids know when they are being pushed or pressured to do something.  Don’t force Jesus into their lives, the have to WANT him in their lives because they see him in OUR lives!

Naturday to 5K Part Deux

THE SCENE: 49 degrees and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat Reach Jumpers x 20, Seal Claps–>OH Claps–>Morroccan NC’s–>Baby Arm Circles (B) with no rest 20 x IC each, Cherry Pickers, Windmills and 5 Man Makers OYO
THA-THANG:
A lot of complaining that was ignored as this is a running Q….5 K course and every 1/4 mile we do an exercise and move up by 25:

  • at .00 mile 25 MKNS
  • .25 mile 50 Bonnie Blairs
  • .50 mi 75 Apollo Ono’s
  • .75 mi 100 calf raises
  • 1.00 mile 125 plank jacks
  • 1.25 mi 150 SSH’s
  • 1.5 mi 175 Freddy Mercuries
  • 1.75 mi 200 LBC’s
  • 2.00 mi 225 Imperial Walkers
  • 2.25 mi 250 Squats
  • 2.5 mi 28 Mtn Climbers
  • 2.75 mi 30 I forgot
  • 3.00 mi 31 OH Claps

MARY:
no time for that
COUNT-OFF & NAME-O-RAMA
Natty, Biohazard, Simmons, Oscar, Fast n Easy, Fob, Tuba
CIRCLE OF TRUST/BOM:
Let’s make 2021 way better than 2020, gather the men so we can continue sharpening
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sugar Cookie Shakedown

  • THE SCENE: Full moon 28 degrees
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH x 30 IC
  • 5 Burpees OYO
  • 5 Reglar push-ups
  • 5 Diamond push-ups
  • 5 close push-ups
  • 5 wide push-ups
  • 5 HR push-ups
  • 5 Burpees OYO

THA-THANG:

5 Rounds:

  • 30 Burpees
  • 30 yard lunge
  • 30 push-ups
  • 30 squat

2 Rounds:

  • 50 Jumping Lunges (25 EL), lap around track, 25 yard lunge

MARY:
Cap’n Thor

20 Flutters (4 ct)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You will never glory in God till first of all God has killed your glorying in yourself. Charles Spurgeon

Glory follows afflictions, not as day follows night but as spring follows winter; for the winter prepares the earth for spring. So do afflictions sanctified prepare the soul for glory. R. Sibbes
MOLESKIN:
The Q calendar is open for 2021. The opportunity to lead is available for another 12 months!
ANNOUNCEMENTS:

Bark bark bark bark bark

THE SCENE: Clear 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx30 IC

Tempo Squat x 15 IC

OHC x 40 IC
THA-THANG:
Run to Commerce Rd hill. Watch the curb!

Triple Nickle: 5 Rounds, 5 reps at bottom, 5 reps at top

  • BBS
  • Negative Merkin

Stupid dog woke the entire town at hill. Run back to PHS track/field to continue.

Burp Back w/o the mountain: Partner up. P1 does burpees while P2 runs to 50yd line and back. Complete 100 combined burpees.

Mosey back to AO

Blocks: Two Rounds – 20 box jumps, 20 step ups (EL), 20 Bulgarian lunges (EL), 20 BBS with feet on planters.

Lunge length of parking lot (hands on head) and Bernie on return.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Phillipians 2: 14-18 Read and apply
MOLESKIN:

ANNOUNCEMENTS: