F3 Knoxville

Core Mountain

JUCO

THE SCENE: 74 and awesome!
F3 WELCOME & DISCLAIMER

I am not a professional but will try to kick your butt like one.

WARM-O-RAMA:
Do a mini version without the incline and distance or reps of all the 18 different exercise and transition stations just to go over any weird or new exercises people might not know.

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Inchworms
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Inchworms
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

We ran out of time at Cross Mountain Climbers.  Hindsight suggests that to make the full workout we would do almost no warmup and just make sure everyone knows what the exercises are while we are ascending the mountain.

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

Did the COUNT-OFF & NAME-O-RAMA CIRCLE OF TRUST/BOM: on the walk back down the hill. Encouragement to live and know and use as a resource, the infinite God we know and love to get out of any pit or “stuckness” we feel we might be in. He designed all the stars and galaxies as well as the dna for every living thing and every element and atom — He surely can see a way through or out of our problems.