F3 Knoxville

Tag: Abacus

11’s

THE SCENE: Low 70’s I think…pretty nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 7
  • Burpees x 3
  • Tempo Merkins x 10
  • Burpees x 3
  • Tempo Squats x 10
  • Burpees x 3

 

THA-THANG:

  • 11’s on tennis court.   Bear crawl forward, crawl bear backward.  Dry Docks/Merkins
  • 11’s with pee rocks.  Lunge across & back with rock.  Flamingos/Goblet Squats
  • 11’s running across row of parking spaces.  Burpees/4-ct shoulder taps

MARY:

Tried a new exercise….it was a bust….plus it was 6:15

COUNT-OFF & NAME-O-RAMA
16:  Wagon Wheel, Flute Loop, Ratchet, Snitch, Shooter, Abacus, Waxjob, Booger, Wallball, Ribbed, Onesie, Junk, Mayberry, Frosty, Scooter, Bartman

CIRCLE OF TRUST/BOM:

Change.   It’s inevitable.   The question is how are you going to handle it?

MOLESKIN:

ANNOUNCEMENTS:

Guardians for Garrett kickball tournament coming up

Truckin to the Pound coming up

F3 Olympics / convergence event coming up

Letting things go

THE SCENE: Perfect Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x side stradle hops, oyo leg stretch, michael phelps, took a stroll to bathroom and back and finish with baby arm circles 10x
THA-THANG:
Head to boat docks.  7 cones set up.

  • 1st cone – 10 burpees
  • 2nd cone – 15 lunges
  • 3rd cone – 20 merkins
  • 4th cone – 25 squats
  • 5th cone – 30 shoulder taps
  • 6th cone – 35 baby crunches
  • 7th cone – 40 side straddle hops

We started and finished together each round.  Ran to 1st cone did 1st exercise, then ran back to starting point.  We waited until everyone completed.  Next round 1st cone then back to starting point then to 2nd cone and back to starting point.  Added exercise until we completed all 7 exercises.  Started to knock off each exercise (1st the burpees, then lunges) after each round but ran out of time.

MARY:
ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This week marks the first time that both my kids will be going to camp for a week.  As a parent you worry how they would do. These are the times to let go and let God take care of it.  Are we holding on to things that hold us back whether that is work, addiction, family, or money issues.  Present those things to God and he will do whats best for us.
MOLESKIN:
Each HIM got after it this morning.  Welcome our newest FNG Bluecross he absolutely killed it.
ANNOUNCEMENTS:
3rd F @ Outlook on 8/11/18, Trucking to the pound, kick ball tournament,

Gravity

THE SCENE: 64 degrees, 100% humidity.
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

Tempo Squats x 20 IC

Baby Arm Circles x 10 IC
THA-THANG:
1. BLIMPS- Rounds of 20-15-10-5. Each completed with a .33 loop run. Total distance for this= 1.22 Miles

BBSU

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

2. Sprints x 4

3. 11’s- Squat Jumps and LBCs from Pier to splash Pad

4. Sprints x2 w/ Merkins

5. Loop Run x2

MARY:
Proton led us in flutter kicks, proton parkers, and burpees. This was a mistake…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 questions: Who do you gravitate towards? Who gravitates towards you? Think about this.

MOLESKIN:

ANNOUNCEMENTS:

F3 Dads Camp in August!

Q-nniversary

THE SCENE: As expected. Hot. It’s summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today is the 1 year anniversary of my very first Q…
3x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
6x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
5x: Burpee, HR Merkin, Failure to Launch, Donkey Kick

THA-THANG:
Mosey to cones and partner up.
Broken wheelbarrow: only one handle. Other leg flaps in the breeze.
BW to first cone, 3 merkins. Second cone, 6 merkins. Third cone 5 merkins. Switch legs and repeat for cone 4, 5, 6.
Switch partners and BW back
Lots of modifying going on, including the Q. Next time switch partners too instead of just switching legs.

Grab 2 hand-size rocks and mosey to the maintenance building, stopping halfway for overhead reach with coupons x10 IC.

At the maintenance building, grab 2 landscape CMUs for Rock the Block merkins:
Start in plank with hands on 2 blocks (rough side up). As called, keep plank and rotate blocks forward, backward, in, or out followed by a merkin.
Follow Q until smoked.

Pair up in groups of 3. One man carries CMU to top of hill, one man keeps hand-size coupons, one man running.
Dora style exercises, 165 each. Makes Three hundred and sixty fives.
Top of the hill:
Fwd raise
Bent over row
Tricep Extension

Bottom of hill:
Flys
Side raise
Shoulder press

Mosey back to the AO, stopping halfway for overhead reach with coupons x10 IC.

MARY:
Dagnabbit, outta time!
COUNT-OFF & NAME-O-RAMA
Almost had 13 PAX on Friday the 13th… Until Trolley rolled in.
CIRCLE OF TRUST/BOM:
Nothing profound, just encouragement to step in and Q. The hardest part is signing up. After that, anyone will be happy to help you out however much you need. It’s good for us, good for you!
MOLESKIN:
Appreciate the Super Ocho folks rolling through today! Some of you guys are starting to look tired…
ANNOUNCEMENTS:
3rd F coming up soon! Details to follow.

Landline visits Kory Hill

THE SCENE: Dog Pound, early, dry and a nice temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MOSEY around the outhouse, SSH x20, 10 mericans, 15 SSH ,10 mericans, 15 SSHs, 10 mericans, 15 Mary Catherine gallager type SHH, 10 mericans, then 5 bad ass karate kid kicks!

THA-THANG:
Mosey to lot next to Matterhorn. 7 spots in a line spaced 10’ apart, across the lot. 7 cones across the lot from them at different lengths (20 to 70 yards ) complete exercise and run around cone across from it and back moving to next exercise. Repeat till the groaning level is sufficient.

  1. SSH x50
  2. Karate kid kicks x10 each leg
  3. squat jumps x25
  4. Merkins x40
  5. CMU curl and press x20
  6. CMU Tris and press x 20
  7. shoulder tap merkins x20

Mosey down Lot around to the docks. Mosey to Cory hill stopping at every other parking line for 1 merkin until reaching hill (20 lines?)

squat walk up Cory Hill, mosey down, Bernie squat up, mosey down, bear crawl up, mosey down …repeat flutter kick till 6 catches

mosey to AO

MARY:
Landline takes over with some pac-mans, box cutters, Peter Parker’s and side crunches
COUNT-OFF & NAME-O-RAMA 

CIRCLE OF TRUST/BOM:

Hope in God is real. Hope in things, people is nothing. There is hope in Jesus and he has given us the freedom from sin.

MOLESKIN:
Talked about being more intentional with bible reading. Keeping accountability.

had a great picture wearing our shirts for WAgon Wheels friend Bryan who is struggling with a medical issue
ANNOUNCEMENTS:
Going away party for landline tonight, kickball teams, F3 olympics