F3 Knoxville

Tag: Charger

It’s Audible time in Tennessee

THE SCENE: Football season weathe, not really. Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Typical warm up
THA-THANG:

too dark for original plan and “bull in the ring did not work out so we audibled

Mosey to bleachers: 7’s of box jumps and shoulder tap merkins

mosey to field 3: Bear crawl tag football. Using the soccer box on one end of the field, team 1 has to get the ball across the line before team 2 tags them. Switch and repeat.

Did some sprints.

Mosey to field 2: two teams. suicides on lines. Pitching the ball at least once per line to a teammate.  If dropped all must run back  to start and then go back to where they were before drop. All must pitch and catch the ball.

did some more sprints. Alternated bear crawls and sprints at each cone for full length of field.

Mosey to field 1, split into two teams. One team at one end one at the other. Team must complete a +-20 yard pass to a sprinting receiver while team does merkins.  If ball is caught player returns to team and QB goes to receiver and teammate goes to QB. Once all have caught pass, move to mid field. (If dropped, receiver runs back to end line and goes out again) 2nd pass jump squats,sprint to midfield repeat with  Merkins and jump squatS. First team to get all caught and sprints back to start wins

MARY: no time

COUNT-OFF & NAME-O-RAMA
12 pax including (not tagged Speedy Smurf and I FNG (Lightbrite)
CIRCLE OF TRUST/BOM:
“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,”
‭‭Hebrews‬ ‭12:1‬ ‭NIV‬‬

MOLESKIN:
Pretty much the whole queue was made up as we went along except The three main things were done, but out of order and I just threw in a bunch of sprints, sevens, and other weird  Things
ANNOUNCEMENTS:
TTTP,

Crazy 48s

THE SCENE: 70s… Wet and muggy! Not raining though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo merkins x10 IC
Rockettes x15 IC
Tie Fighters x10 each way IC
Hindurkins x10 IC
Tempo CDD x10 IC

THA-THANG:
Insert information about the workout.
Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
48x 4-ct Flutter Kicks IC
2 rounds Row your Boat
7 4-ct LBCs until time up!
COUNT-OFF & NAME-O-RAMA
12 PAX with one FNG knocked out a total of 356 Merkins and Dry Docks, according to Cornhole and Cosmo!
CIRCLE OF TRUST/BOM:
Today is my second F3versary… All of your HIMs have been a real encouragement to me, and I look forward to embracing the suck with you every time I post. I love you guys!
MOLESKIN:
When I was planning this Q, I wasn’t sure about that last lap around the field… Only 6 reps? I was both pleasantly and unpleasantly surprised at the sufficiency of suck provided by those 6 reps!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2.0 Star Wars Q

  • Scene: sunny and hot

Welcome and Disclaimer 

Warm-o-rama

IC Imeperial Walkers

IC Han Solo Squats

IC SS droid hops

IC Boba Fett bends

The THANG

Speeder bike mosey alternating with

Down R2D2s

Jabba Merkins

Chewbacca crunches

Storm Trooper hangs

Vader chase, kids are “it”

Vader chase, dads are “it”  x2

Speeder bike mosey back to the starting point

Blaster Ball (formerly known as dodgeball)

BOMBS AWAY!!!  (Water balloon fight)

Name-o-rama

BOKids

God give us strength to do anything.  Even when times are tough or we are having a bad day God is always with us pushing us forward.  God watches over us and protects.

“I can do all things through Christ who gives me strength” Philippians 4:13

 

 

 

Leprechaun Hunt, 2.0s and Dads

SCENE: 52, sunny, and beautiful

Welcome and Disclaimer

Warm-o-Rama

IC SSH

OYO Hand release Merkins

OYO Hop like a kangaroo

OYO Walk like an elephant

The THANG

Leprechaun Hunt

Mosey to where the trees make it rain and do a reverse rain dance backwards around the trees x5 (splash pad)

Mosey to where the firemen slide and do your best fireman impression. (Playground)

Mosey to the place we have snack and walk the planks (Pav-a-lon)

Mosey to where we say the Pledge of Allegiance and hop like a frog x10 (Flagpole)

Mosey to Bend it like Beckham and plank while we wait on the PAX (soccer field)

Bear Crawl in traffic!  (Red light green light but the PAX bear crawls)

Leprechauns vs Shamrocks (sharks and minnows)

Mosey back to the AO

Kids choice of favorite exercise

5 burpees – Her Miney

10 BBS – Minnie

5 high kicks – Jaws

10 Merkins – Buckets

10 burpees – FNKid Wolverine

10 burpees – FNKid Wildcat

20 IC SSH – Charger

20 IC SSH – Blaze

10 Burpees – Slugger

5 Burpees – Haley

 

 

 

F3 Dads and 2.0 Super Bowl Shuffle

2.0 kids workout The Super Bowl Shuffle

The Scene: McFee Park perfect weather

Warm up:
SSH x 10
30 seconds of billy white shoes Johnson
Mericans 1/2 your age or more
Baby arm circles

The THANG

Split into two teams
Start course-zig zag w/brick “football”.
1) Burpees 1/2 your age
3 laps around turtle
2)Go to shade area-Hopscotch course
Zig zag again
At orange pole
3) 1/2 age mericans, squats, sit ups
Three laps around green pole then back to start where you squat or plank till 6 catches

Mosey to sign at top of hill w/brick
“Falcon” run down the hill and “Patriot charge” back up. Repeat.

Mosey to steps
Bear crawl steps in to top. Falcon run down hill and Patriot charge up. Repeat.

Falcon run to the soccer field
Team vs. team
One team has to get from one side of field to the other without being tagged. Switch.

5 players on each team does their best TD dance one at a time.

Patriot charge to AO
Supermans 10 seconds rest/repeat
One push up
Imperial walkers
One push up

BOM&K (Ball of Man & Kids)
Forgive others
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
‭‭Colossians‬ ‭3:13‬

Think of a book full of everything you have done in your life. The good pages, the bad pages and the ugly pages. Now think of what Jesus does for us as believers. He tears each one of those bad and ugly pages and burns them up never to be seen again. He forgets our sin, our shortcomings our selfishness.

How can we receive this gift and not do the same for others?

If someone has done something to you that you are still mad about, forgive them and move forward.