F3 Knoxville

Category: Quacken

I heart F3

THE SCENE: Steve said 29
F3 WELCOME & DISCLAIMER Complete
WARM-O-RAMA:

Warm up mosey to the doctors office parking lot. Mosey 20-25 paces, stop and rotate between 10 of the following exercises:
Squats
Merkins (4ct)
Rockettes

THA-THANG:

5 exercises with 20 reps each, r & r until all PAX have run the length of the parking lots twice. At the other end of the parking lot will be a 65# sandbag. PAX will cling and curl the sandbag to their shoulder and toss in front of them, alternating sides ( 3 times each side)
5 repeating exercises:
Squats
Merkin, (4ct)
Lunge (20 total)
OH claps (4ct)
High knees (20 total)

Mosey two laps around the duck pond, avoid the ducks and duck crap, during the mosey PAX will complete an EMOM – 5 each of merkins, squats, burpees. After 5 of each exercise continue for the remaining time left in the minute running the lap. 10 count rest after each run.

Mosey to the Regions Bank parking lot. Where there will be coupons. Complete 10 reps of each exercise in order 1-11-1

Curls
Squats
Chest press
Front raise
Tricep ext
Lunge (10 total)
KB swings
Bent over rows
Bench press
Flutter kicks with coupon OH
Burpee press

MARY:
burpee pyramid. Start with 1 burpee and build to 5 and then back down to 1, quick 3 count between each round
LBC – 25 on 4 count
Boat/Canoe with over head claps and flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Our controlled frenzy creates the illusion of a well-ordered existence. We move from crisis to crisis, responding to the urgent and neglecting the essential – From Abba’s Child by Brennan Manning
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Round and Round

THE SCENE: Light Rain, 62°F, Feels like 63°F, Humidity 93%, Wind 7mph from SSW
F3 WELCOME & DISCLAIMER

Just me.

WARM-O-RAMA:
Started mosey.
THA-THANG:

  • Run a lap.
  • At pavilion, do 25x merkins
  • Repeat

Completed 12 laps (4 miles), 300 merkins.

MARY:
Walk to truck.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

AMRAP for fun

THE SCENE: Partly Cloudy, 41°F, Feels like 38°F, Humidity 86%, Wind 5mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Squats 10x IC
  • Little of This, Little of That

THA-THANG:

  • Mosey around the park to shelter.
  • AMRAP (As Many Rounds As Possible)
    • Start with 5 reps and increase by 5 each round
    • Burpees
    • Squats
    • Mountain Climbers
    • Merkins
    • BBS
    • Flutter Kicks 4ct
  • With a few minutes left, mosey to the main pavilion

MARY:
Hello Dollys
Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:

ANNOUNCEMENTS:

Weird number circuit in the snow

THE SCENE: Cold as snot around 32-37. Snowing somewhat. Wet ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

BAC x10 ea

This / That

Cherry Pickers x10
THA-THANG:
Indian Run around park with 40#, 30#, and 20#. Front three guys have the babies. Last guy does 5 merkins and runs to catch up. 1 lap.

Mosey to church lot.

  • Lunge halfway across lot. Bearcrawl back.

Circuit time! I used a 6-station circuit around the lot that was arranged in a weird pattern to keep people on their toes. 20 reps at each station. Do 2ct if it requires. The three babies were also involved. If you get to a station that has one, do 10 reps of anything you want with that particular baby. If someone else is using it, feel free to move on or wait til they’re done.

  • station 1 – LBC
  • station 2 – kobra kais (bear crawl to 3)
  • station 3 – mountain climbers
  • station 4 – jump squats (bear crawl to 5)
  • station 5 – imperial walkers
  • station 6 – HR merkins

MARY:
Flutters x20 for time.
COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Abort, Filter
CIRCLE OF TRUST/BOM:
Be good to one another. Take care of one another. Mental illness sucks. You never know what someone is going through. Have compassion and take folks out to do things – you can make a positive impact.

Jane

THE SCENE: a little chill in the air, but just right once moving.
F3 WELCOME & DISCLAIMER Check!
WARM-O-RAMA:

Ssh – 25
Merks – 10 4 count
Squats – 20

THA-THANG:

Mosey to Jane Allen  all PAX take turn carrying sandbag PAX not carrying sandbag will do 5 merkins and then run to catch the PAX carrying the sandbag, PAX switch when the group catches the Sandbag.

Bottom of Jane Allen – Sandbag will be carried to the top by each PAX. In the mean time, the other pax will be rotating between the following exercises.

As many as you:
Burpee
Hurpee (burpee with 5 pickle pounders at the bottom)
8 count BB
Wolverines (burpee with a merkin and then a peter parker (both sides))
Merkins 4 count
Simpson’s (start with legs 6inches of ground (Homer). left legs straight up (marge). twist side to side (Mr. Burns)
Inchworms

R & R but only half way up Jane Allen

Return mosey the same way we came carrying the sandbag, group doing 5 merkins, run to catch up.

MARY:
no time left
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
look for those to be in community with
MOLESKIN:
first time out using my new sandbag. I think I will call here Jane!
ANNOUNCEMENTS:
none