F3 Knoxville

Tag: Aladdin

Bermuda triangle 120

THE SCENE: warm with rain on the way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

5 cherry pickers

5 tempo squats

10 merkins
THA-THANG:
Mosey to the Bermuda triangle.

  • three exercises and must complete each exercise in order on a single pass.
  • V-ups, Merkins, BBS
  • all of the 30 count on a 4 count
  • bear crawl from one corner to another.

MARY:
30 shoulder taps

10 iron mikes
COUNT-OFF & NAME-O-RAMA
all accounted
CIRCLE OF TRUST/BOM:
called it because of the rain.

Succeed as bad as you want to breathe

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->Side strattle hops (4ct) x15
->Cherry pickers (4ct) x10
->Baby arm circle’s (4ct) x10
->reverse baby arm circles (4ct) x10
-some of these and some of those

->Mosey to the rock

Pair runs to the rock while the pax does a workout

-> Mosey to speed bump

THA-THANG:
->5 navy seal burpees or 10 burpees
->Run to pull up area
->10 pull ups
->Run down the hill
->15 jump squats

Mosey to the Rock

Plank (every ten seconds someone start run up to rock)

Tweet-E’s turn or Pee Rock workout

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is one message that I’ve heard from this guy named Eric Thomas aka the hip hop preacher that I’ve carried with me since I heard it back in college.

I try to apply this to all aspects of my life and hope you all can too. Whether it’s wanting to be successful in you faith, whether its wanting to be successful in your relationships, or be successful in your careers, you are going to have to want it as bad as you want to breathe. You can’t just kind of want it, you have to want it bad, and I think what you are doing our here with F3 is a great representation of wanting to be successful in your faith and fitness

MOLESKIN:

ANNOUNCEMENTS:

Hello my name is Kraken

THE SCENE: upper 60’s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Cherry Pickers x 5
  • Rockettes x 10
  • OYO stretches

THA-THANG:

Attack of the Kraken.   8 cones in a circle.  Pick a cone as your starting point, complete the exercise for that cone, then run around the circle with your CMU to the next cone.  Goal is complete 2 full laps (16 stations).

Lap 1 exercises:

  • CMU lunge to sign & back
  • 8-count body builder x 25
  • CMU deltoid raise x 50
  • CMU flutter kick (4ct) x 50
  • CMU goblet squat x 50
  • Spread eagle merkin x 50
  • CMU calf raise x 100
  • Nose wipers x 25

Lap 2 exercises:

  • Bear crawl around circle
  • CMU squat/press x 50
  • CMU overhead press x 50
  • CMU american hammer (4ct) x 50
  • Jump squats x 50
  • Diamond merkins x 50
  • Mountain climber (4ct) x 50
  • Shoulder taps (4ct) x 50

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
19 this morning:  Ski Dog, La-Z-Boy, Bowflex, Tweet-E, Nook (fng), Aladdin, Biscuits, Air Ball, Waxjob, Troller, Ribbed, Homebody, Ladyfingers, Driftwood, Mudpuppy, Turtle, Mayberry, Yo-yo, Bartman

CIRCLE OF TRUST/BOM:
Read from John 15 in which Jesus teaches by using the vine/branches analogy.  I focused my attention this morning on abiding in Christ.

MOLESKIN:

ANNOUNCEMENTS:
For those who drive to the Dog Pound via Concord Rd, a section of Concord Rd near the roundabout at Northshore will be closed from 7 p.m. to 6 a.m. on Aug. 5, 6, 9 and 10

Always searching

THE SCENE: Full moon, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct IC) x20
Windmills (4ct IC) x10
Baby arm circles (4ct IC) x10 and reverse
Tempo squat (4ct IC) x10
5 Navy seal burpees

Mosey to flag pole

THA-THANG:
(Where in the world is Doubtfire?)
America
25 merkins

Run to tennis courts
Russia
50 (4ct) Russian twists

Run to round basketball court
India
10 Hindu/Judo push ups

Run to splash pad
Bulgaria
10 each leg Bulgarian split squats

Run long cut to boat docs
Romania
Grab Coupon
20 (4ct down) Romanian dead lift

Run back to flagpole
America
10 Navy Seal Burpees

Repeat until we find Doubtfire or 6:05

MARY:
Abs until 6:15

Flutter kicks
Alt dead bugs
Plank (30 sec on/10 sec off)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 18:12-13
What do you think? If a man has a hundred sheep, and one of them has gone astray, does he not leave the ninety-nine on the mountains and go in search of the one that went astray? And if he finds it, truly, I say to you, he rejoices over it more than over the ninety-nine that never went astray.

Be appreciative of those who stick around you. I’m not saying the one that goes astray isn’t worth going after, but to understand what grounds you is important. I’ve heard this from another Q, but I feel that it is fitting. I am not original, I am a by-product of the people I surround myself with.

When you leave today, let someone who grounds you know they are appreciated.
MOLESKIN:
Welcome FNG Air Ball
ANNOUNCEMENTS:

Revisiting the backbone

THE SCENE: 72 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 5 count

plank for 30 seconds

squats 20 count
THA-THANG:
Mosey to Matterhorn doing some work along the way.

  • 5 burpess at first light pole
  • lounge from second light pole to end of gaurdrail
  • bottom of Matterhorn pair up
  • partner one does exercises as the other runs to the backbone and completes 10 Pull ups and runs back
  • 100 merkins
  • 200 squats
  • 300 v-ups
  • Wait for the 6 as the teams do man makers till the 6 is up

After completing we run up to the backbone.

  • Partner one runs up to the second light pole as the other does man makers then it’s their turn.
  • After two rounds we mosey to the bottom of the rock and run the steps.
  • mosey back to the AO
  • Lunge from star of gaurdrail to the 1st light pole.
  • jail brake to the AO

MARY:

  • revers pickle pounders 15
  • pickle ponders to time.

COUNT-OFF & NAME-O-RAMA
check and welcomed FNG Troller!
CIRCLE OF TRUST/BOM:
Gentle and lowly by dane ortland, I would recommend this book! It’s been a balm to my soul. here is a quote I wanted to read today but didn’t have time.

“We cannot present a reason for Christ to finally close off his heart to his own sheep. No such reason exists. Every human friend has a limit. If we offend enough, if a relationship gets damaged enough, if we betray enough times, we are cast out. The walls go up. With Christ, our sins and weaknesses are the very resumé items that qualify us to approach him.”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
bring cloths for mend house thursday for Mayberry to pickup.