F3 Knoxville

Tag: Cledus

Factory floor Conveyer

THE SCENE: Cold 37o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x30 IC
  • LBAC x10 IC Forwards & Backwards
  • Tempo Squat x15 IC
  • Tempo Merkin x10 IC
  • Cherry Pickers x10 IC
  • Little of This, Little of That

THA-THANG:
Mosey to the long lot and grab our CMUs. Conveyer with 5 stations. Lunge between stations 1-5. Station 5 is the push station. Run from Station 5 to 1. 2 rounds R1/R2

  1. Curls/Swings
  2. Overhead Press/Hammers
  3. Tricep Extensions/Bench Press
  4. Goblet Squats/Elf on a Shelf
  5. 5x 8 Count Man Makers

MARY:

  • Flutter kicks
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man in the Arena – Teddy Roosevelt. http://www.theodore-roosevelt.com/trsorbonnespeech.html

MOLESKIN:

ANNOUNCEMENTS:

Death Star Remix

THE SCENE: Brisk, but sharp and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15                                 LBAC IC x 15 (reverse)                                 Chinook IC x 15                                             Tempo squats IC x 15                                    SSH IC x 15

THA THANG:

  • Mosey to the backlot.
  • 8 cones spread out (a good running distance) apart
  • 1st cone: 30 Burpees, 2nd: 30 Carolina Dry Docks, 3rd: 30 BB sit-ups, 4th: 30-2 ct. Mountain Climbers, 5th: 30 LBCs, 6th: 30 SSH, 7th: 30 Merkins, 8th: 30 Squats
  • Run to the 9th come in middle, complete Circle of Pain (5 merkins, 4 diamond merkins, 3 wide arm merkins, 2 ranger merkins, 1 Superman merkin) = Death Star destroyed
  • Since there were 2 Death Stars, complete the exercise again.
  • Mosey back to AO

MARY:
Flutter Kicks IC x 20                                    11s – 10 hop-ups to 1 dip                                One lap around parking lot                      World War II sit-ups                                       Captain Thor’s IC 1:4                               Boat/Canoe

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5:7‬ ‭NIV‬‬
Spoke about anxiety during the week with work issues and family issues and importance of trusting God with all of our fears and stresses.

Singing in the Rain

THE SCENE: 57 Degrees and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Tempo Squats, Tempo Merkins
THA-THANG:
Millenial: 100 Reps then Run 100 Meters – Do this 10 Times and a total of 2000

The Reps: SSH, Lunges, Merkin, Barrier Jumps, Mtn Climbers, Flutter Kicks, Squats, BBS, Jumping Lunge, American Hammer

MARY:
Circle of Pain, Flutter Kicks

MOLESKIN:
The type of man that comes to F3 is the type of man that holds himself to a high standard. When screw up we can be very hard on ourselves. Remember God’s grace and accept that grace.

Keep that Winter Coat Off

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat x 10 IC

Baby arm circles x 10 IC ED

Tempo Merkin x 10 IC

8 Count Body Builders x 10 IC
THA-THANG:

Kraken Accumulator After completing each station run counter clockwise around loop and then begin at next station.

  1. Dry Dock x 5
  2. Jump squat x 10
  3. Hand release x 15
  4. Star Jumps x 20
  5. Flutter kicks x 25 (4 ct)
  6. Jump lunge x 30
  7. BBS x 35
  8. SSH x 40

Indian Run around lot.

Bear crawl Indian shuffle length of lot.

Indian lunge around lot.

Boxes

  • 10 Burpee box jump
  • 10 dips
  • 10 incline merkin
  • 10 decline merkin
  • 10 box jumps

MARY:
8 Count Body Builders x 30 IC

Flutter Kicks x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that you are more than humans. You are created in the image of God. You are heirs. Reflect your pedigree as you go into this day that you are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

VQ Burpee Day

THE SCENE: Clear and Rowdy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-IC x 25, mtn climbers -IC x 20, Imperial Squat Walkers- IC x 25, plank jacks – OYO x 25
THA-THANG:
Burpees were a staple!

  • Burpee Dans across a standard parking lot curb to curb up to 10 burpees
  • Butkus – 45s step up with 15s rest x 5
  • 5 cone modified suicide ladder – 5 cones over appox 100 yards.  1st cone 30 SSH, 2nd cone 30 SSH +20 squats, 3rd cone 30 SSH + 20 squats + 15 burpees,  4th cone 30 SSH + 20 squats + 15 burpees + 10 BBS, 5th cone all  + 5 HR merkins, rinse and repeat

MARY:
Hello Dolly- IC x 30,  American Hammers – IC x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This Q was way harder by myself on Sunday.  It was much easier with the group.  Life is the same way.  So many times we try to do things on our own and we don’t rely on God.  We try and try ourselves and when we fail, then we turn to God.  We need to put God in everything we do and rely on him to carry us and let his will be done, not ours.  Life is much better with God in it, and not doing it by ourselves.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.