F3 Knoxville

Tag: Canasta

A little ARMY TRAINING SIR

THE SCENE: Balmy 51 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: All In Cadence

SSH
Windmill
Tempo Merkins
Mt Climbers
Tempo Squats
Moroccan Night Clubs
Imperial Walkers

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THA-THANG:

Line up in formation – the F3 JUCO flight
Jody over to Heartbreak ridge (C-130 Rolling Down the Strip)
  • Low Crawl up the Hill (on elbows)
  • Freddy Mercury (25, IC)
  • Jog down the Hill
  • Flutter Kicks (25, IC)
Repeat 4x

 

Mosey to Brick Wall, Pair Up for Dora 1-2-3
  • 100 Derkins
  • 200 Dips
  • 300 Irkins (didn’t quite finish due to time constraints)

Jody back to the AO (Momma, Momma Can’t You See…)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Psalm 23

MOLESKIN:
Unit Cohesion – importance of F3, and a quick message about The LORD being our Shepherd.

Burpee Dan meets Fat Amy…

THE SCENE: It was a Balmy 16 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH X 20
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Cherry Picker x 10
  • Run 2 laps

THA-THANG:

Burpee Dan’s

  • Burpee Dan, down and back, down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1

Fat Amy
1- 50 Squats

10 Burpees
40 BBS
10 Burpees
Run to the top of the Hill
2 – 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the hill

3- 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the Hill
4 – 10 Burpees
40 BBS
10 Burpees
50 Squats

MARY:
Hands of Time

ANNOUNCEMENTS:
Bring snacks for Wesley House!

The Fabio

THE SCENE:25 and chilly

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Imperial squat walkers x10
  • Baby Arm circles forward x 10
  • Baby Arm circles backward x 10
  • Hand claps x10

THA-THANG:

  • Stop 1 – 5 Block-ees
  • Run to stop 2 and do 5 curls and 5 rows
  • Stop 2 – add 10 Hand Release Mericans (decline or incline)
  • Run to stop 2 and do 5 curls and 5 rows
  • Reverse up cardiac and do 5 curls and 5 rows at frist turn
  • Run to stop 3, 5 curls and 5 rows
  • Stop 3 – add 10 CMU squat press
  • Ruto to stop 4, 5 curls and 5 rows
  • Stop 4 – add 20 CMU flutter kicks (4 count)
  • Run to stop 5, 5 curls and 5 rows
  • Stop 5 – add 25 Bunny hops
  • Run to stop 6, 5 curls and 5 rows
  • Stop 6 – remove blockees
  • Stop 7 – remove Mericans
  • Stop 8 – remove squat press
  • Stop 9 – remove flutter kicks
  • Stop 10 – Finish with 25 bunny hops
Totals:
2 kilometers (sorry Kentucky tracked the distance)
25 Block-ees
50 Hand release Mericans
55 CMU Squat press
100 CMU flutter kicks
150 Bunny hops
35ish CMU Curls and Rows
Roxanne
Hold Al gore, when your hear Roxanne drop and do a Merican, when you hear red light do a “squat jump”
@Carney “Roxanne” is uttered 27 times and the words “Red Light” are uttered 26 times

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

“Integrity”
When faced with a difficult situation ask what is the right thing to do, then do it regardless of the consequences.
The godly walk with integrity; blessed are their children who follow them. Proverbs 20:7
Joyful are people of integrity, who follow the instructions of the LORD. Psalm 119:1
Special Thanks to Fabio who delivered 30 CMU’s to the Asylum

The Weatherman is a Liar (v1)

THE SCENE: Cold, wet, a bit icy. 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x BAC IC
Little bit of…
10x Sumo Shoulders IC
10x Hillbilly IC
10x Tempo Squat IC
10x Tempo Merks IC
5x Bodybuilders (8ct) IC

THA-THANG:
Shoulder Shredder (100 reps)

Stay in parking lot. PAX partner up along baseline:
Partner A: Run to other side, perform 2x bodybuilders, coming back: bear crawl 3 parking spaces, lunge 3 parking spaces, run back
Partner B: Flapjack (5 merks, 5 flutters, R&R)
Performed 3 sets of above

PAX mosey to picnic tables by concession stand

PT Pyramid:

  • 1 table row (pull-up), 2 merkins, 3 Big Boy Situps
  • 2 rows, 4 merks, 6 BBS, continue up the pyramid
  • …
  • 6 rows, 12 merks, 18 BBS, then back down the pyramid
  • …
  • 1 rows, 2 merks, 3 BBS

PAX mosey to large chapel area where FiA works out. Partner up:
Partner A: Bearcrawl forward to other side, crawl bear back, crab walk forward, crab walk reverse
Partner B: Flutter kicks
2 sets each

PAX mosey back to AO.

MARY:
Had 4 minutes left, so we did another Shoulder Shredder (100 reps)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about working/practicing things you hate doing (i.e. bear crawls & crab walks) to turn deficiencies into strengths.

ANNOUNCEMENTS:
Mend House workout on Wednesday 12/12
2nd F at Printshop on 12/19 (will send invite)

F3 Decks have arrived

THE SCENE: 48 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 25
Baby Arm circles forward and back x 10
Cherry Pickers x 8
THA-THANG:
Deck O Death
Face cards x 10
Ace’s x 15
Jokers – Run Everest or run stop-sign to stop-sign with rock
♠️Rock Squat
♣️Rock Flutter kick
♥️8 count man maker
♦️Squat Press
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Proverbs 24
1 Judge impartially
To show partiality in judging is not good’ (v.23b). For those who judge justly, ‘rich blessing will come upon them’ (v.25).
2 Speak honestly
An honest answer is like a kiss on the lips’ (v.26). Sometimes it is hard to speak the truth in love, but we need to be honest with one another. The best answer you can give to any question asked is an honest one!
3 Stay loyal
Don’t talk about your neighbours behind their backs – no slander or gossip, please’ (v.28, MSG). Anyone can stay true to your face but it is the people who stay true behind your back that really count.
4 Show restraint
The temptation to pay back those who have done us harm is very great. However, the writer of Proverbs warns against taking revenge: ‘Do not say, “I’ll do to them as they have done to me; I’ll pay them back for what they did”’ (v.29).
5 Work hard
The book of Proverbs often warns against laziness. ‘A little sleep, a little slumber, a little folding of the hands to rest – and poverty will come on you like a bandit and scarcity like an armed man’ (vv.33–34).
ANNOUNCEMENTS:
Fall festival
F3 Olympics

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