F3 Knoxville

Tag: Bumblebee

Cedar street on repeat

THE scene:

Cool but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to cedar street
THA-THANG:
Sevens on cedar street hill. Shoulder taps at cross walk at bottom and squats at Redwood street. Any time you pass a PAX going opposite direction, 3 burpees each

 

MARY:
PAX roulette
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Mental toughness is to physical as four
is to one.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

35 for everybody

THE SCENE: 50ish, cool, crisp reaalll niiicee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH IC

”Sally” leg warmup!
THA-THANG:
Mosey to grassy hill between two swing sets with CMU. Partner up. Every pax does 35  reps of prescribed exercise in each round while other partner goes to swing sets and AMRAP as below. Partners rotate off of man performing 35 reps on hill. Exercises as follows:

Round 1:

Shoulder press x 35

BBs with or without CMU

CMU swings

Rifle carry with CMU to tag in partner at swing set.

Round 2:

Thrusters

3 burpee, 5 blockees

Bent over row

Rifle carry to tag in partner at swing set.

Head back to grindstone. Perform bear crawl inch worm to opposite baseline. Crawl bear inch worm back to starting location.

MARY:
Catalina wine mixer IC x 10

mountain climber x 10 IC

Hold iron cross x 10 LBAC IC

protactor at 35 degrees to hello dolly IC x10

Sidewinder over and back leg rolls x 10 IC

finished with pax roulette: leg raises IC, World War II, ankle taps, LBC for time

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
I was listening to sermon recently and it was about coveting and wanting more in your life than what you have. Be careful with these thoughts as they will steer you away from Gods plan. Be thankful for what you have. As my birthday comes this year, I have a peace and sense of thankfulness for all God has blessed me with. Although sometimes I want more, I have to sit back and realize what I have and what has been provided for me. Be aware today of those negative thoughts of coveting and wanting more in this life. Realize that God may have other plans for you than your own wishes.

MOLESKIN:
“For where your treasure is, there your heart will be also.” Matthew 6:21
ANNOUNCEMENTS:
None to mention

Blockees, Blockees, and more Blockees

THE SCENE: Chilly 55⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBCs X10

SSH X 20

CHERRY PICKERS X5

MOSEY AROUND PAVILLION
THA-THANG:
4 CONES REPS START AT 5 AND GO UP BY 5 TO 20 EACH ROUND. 5 BLOCKEES IN BETWEEN EACH EXERCISE

SWINGS

THRUSTERS

CHEST PRESSES 4CT

CLIMB UPs

 

MARY:
FLUTTER KICKS X 20

HEEL TOUCHES X 20

PICKLE POINTERS X10

PICKLE POUNDERS X1
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
UNDERSTAND THAT MOST OF THE TIME YOU’RE STRESSED WITH THE SITUATION NOT THE PERSON
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cardio heavy

THE SCENE: A nice bite in the air, but what stood out there was no one else running
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s all on point , cherry pickers, 21s all together
THA-THANG:

Thang 1

Mosey to stop sign by bathrooms

13 Perfect Merkins ( HR Merkin + shoulder taps) – run to top of stairs and back- repeat for time

Thang 2

Mosey to ceader hill

40,30,20,10 Merkins at base

Run to top of hill at Ray Ave  and back

Thang 3

Mosey to track

10,20,30,40 BBS

Run 100m

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Let’s move

THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins

cherry pickers 10

21s all on point
THA-THANG:

Thang 1- 20min

HR Merkin EMOM timer Dora mini- at apex towards pull up bars

every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop

CMU swings

Shine scraps

Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time

Thang 2 – 10

Core/Burpee kranken

5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps

-BBS

-Buprees

-Leg raises

-Burpees

-Superman’s

Thang 3

Mike Tyson

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

discipline is the engine that drives everything. Discipline is what shows up when you don’t want to

  • Simplicity is the foundation of Consistency

    Strong Routines are the framework of Consistency

    The Virtuous Leader focuses on

  • on bandwidth not perfection

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