F3 Knoxville

Tag: Choir Boy

Trust in the Lord, He is Your Shield

THE SCENE: Mid 50s and slightly chilly

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x25

LB Arm Circles each way x15

Cherry Pickers IC x5 

Tempo Squats IC x 10

THA-THANG:

Mosey to Splash pad and grab a buddy. One HIM does as many of the exercises as the other takes a lap. Each buddy repeats the exercise before moving to the next one.

  • Pull Ups or Knee Ups
  • Merkins 
  • Big Boys
  • Hello Dollys 
  • Lunges 
  • Squats 

Mosey to Tennis Courts and line up along the baseline. Each HIM takes turns bear-crawling down and back while the rest complete the exercises. Next HIM repeats with a new exercise for the group. 

  • Imperial Walkers 
  • Merkins
  • V-ups
  • Flutter Kicks
  • Squat Jumps 
  • Shoulder Taps
  • High Knees
  • LBCs 

 

MARY:

25 count of the following IC: Flutter Kicks, V-ups, Hello Dollys

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs

CIRCLE OF TRUST/BOM:

Gen. 15:1 “Do not be afraid, I am your shield; your reward shall be very great.” God and Abram have a conversation about the covenant between them. There is an odd ritual where a flame passes between the sacrificed animals to show that whoever breaks the covenant will suffer the same fate as the animals. 

God does not break His covenant with us, but He does suffer punishment for us by sending His son to die on the cross for our infidelities. 

Remember to ask God in prayer, today and every day to show us the areas of our lives where we do not trust in Him. Look to the Lord in His strength; Seek to serve Him constantly. 

Happy Father’s day Asylum Beatdown!

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS:

Squats and Squirts

THE SCENE: Muggy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry pickers

1 Burpee

left over right

right over left

THA-THANG:
Mosy to the first station. It’s a DORA with a Battle buddy and you have to complete all the items before you move up the next station. You must do one item while your partner runs up to the next station and back when they take a turn.

  • Squats
    Lunges
    Welsh Dragons

 

  • V-Ups
    Air Taps
    BBS

 

  • Merkins
    Pickle Pounders
    Monkey Humpers

 

  • CCD
    Hand Release Merkins
    Shoulder taps

 

MARY:
Ring of fire with Merkins till the end.

COUNT-OFF & NAME-O-RAMA

Link the workout for those who want to enjoy this on their Q.

https://1drv.ms/b/s!Akll34D0Rt7fgvN8Mc2xORxyQzbxNQ?e=3KJdGB

 

Skater Haters

THE SCENE: 60ish & delightful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC | Grady Corns
  • Tempo Squats 

THA-THANG:

40sec at each station. 20sec to move to next station. Take a lap after each round. 3 rounds. Stations included:

  • Pull-ups
  • Wall sit
  • Hand release merks
  • Squats
  • Burpees
  • Step ups
  • Diamond merks
  • Skaters (there was much discussion of the Q’s form, especially as compared to Aladdin’s textbook execution of this exercise)
  • Table Rows
  • American Hammers

MARY: 

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Malcolm Gladwell – Outliers. All about success. Great book.

Lays his points out through a series of really interesting vignettes—quick read. (Or listen)

Closes the book with this:

“The successful are those who have been given opportunities and who have had the strength and presence of mind to seize them.”

Reflect on the opportunities we’ve been given and how different life could have been 

Reflect on how well you’re leading yourself right now

But also reflect on who you know, who has what it takes to succeed and just needs an opportunity.

ANNOUNCEMENTS: Fill that Q Calendar. 7/24 CSAUP

PRAYER

Repeat 1st and 10s

THE SCENE: 60 degrees, clear with a heavy dew on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops

5 cherry pickers

10 LBAC forward and reverse

mosey to the football field

THA-THANG

1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 10 curls for the girls
  • 10 overhead press
  • 10 rows
  • Mosey to Stonehenge and back to rock pile
  • 10 curls
  • 10 overhead press
  • 10 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Fellowship Mosey to the AO

MARY:
Abdominal ring of fire

canoe with BBSU countdown from 5

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 27:1-3
MOLESKIN:
Prayed for Ribbed’s wife, Praise for Trunk’s wife passing her test, prayers for safe travels
ANNOUNCEMENTS:
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