F3 Knoxville

Tag: Dart Gun

Haircut 100

THE SCENE: First REAL cold day. Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff, literally warm up stuff. Nothing special,
THA-THANG:
Mosey to the steps, stopping for some incline Merkins and SSHs.
start with 5 burpees, run up steps and hill to Dwayne Johnson and back, 4 burpees run up, 3 burpees run up etc Repeat till all finish.

Walkers walked to marina sign. Runners ran long way around doing a lap around the big island.
At sign start “Love plus One” Haircut 100s only hit in the 1980s.
start with 1 of the exercise and add one rep at each cone. Alternate run and Bear crawls each time. Exercises are:

  • Merkins
  • Squats
  • Dry docks
  • Lunges x2

once done mosey back to AO. Runners go up to Dwayne Johnson twice and walkers walk to the AO.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
15 including one FNG
CIRCLE OF TRUST/BOM:
Remember to Thank God on Thanksgiving. Don’t forget the reason of Thanksgiving.

ANNOUNCEMENTS:
Christmas party rsvp

Core Wheel

THE SCENE: Crisp Morning. Go to catch the tail end of the eclipse.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Side straddle hop in cadence
Broken wheelbarrows
THA-THANG:
Mosey to Large parking lot for –
Core Wheel

8 stations surrounding the core station.

Do your exercise run through the middle of the wheel stopping for the core exercise run clockwise to the next station after the one you just completed.

Rinse and repeat. (On round 2 we added an additional lap around the wheel.)

Core station all exercises x20:
Flutter kicks
American hammers
LBCs
Heels to heaven

8 Stations:
Burpees x 10
Bear crawl to the center stopping for core exercise mosey out
Squats x20
Merkins x20
Lunges x20 single count
Diamond Merkins x15
Squat Jumps x20
Mountain Climbers x20 each side

MARY:
A little more core.
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:
It’s getting to the time of year where we’re called to give more, be humbled by the abundance of what we have, and I encourage you to do both.

Smile more than normal. You don’t know who needs it.

Three things will last forever— faith, hope, and love ❤️— and the greatest of these is love ❤️.
1 Corinthians 13:13
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s and F3 Float in Oak Ridge Christmas Parade both December 11th.

Same parking lot different thang

THE SCENE: 45°F, Clear Sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20  
  • Merkins x10  
  • Imperial Walker x20  
  • Merkins x10
  • Imperial Squawkers x10
  • Merkins x10

Mosey to parking lot towards rec center

THA-THANG:
Kraken:
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x10
  • Cone 3 – Mountain Climber 4ct x10
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Supermans

Mosey back to SP

MARY:

  • Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Hound Dog, Kenjo, Butter Knife, Wanderer, Dart Gun, Zippy, Cosmo, Nadia, Curveball, Spotter, Data, Booster, Erector, Frenchie, Archie (QIC)

CIRCLE OF TRUST/BOM:
Check your Pride
Pride is often the route cause of conflict and it is important to be aware of it.
I have recently reflected on conflicts with my wife and have seen that my pride often is to blame.

MOLESKIN
Prayer Requests:

  • Hound Dog’s grandma past away
  • Booster parents are coming to town to visit and this is the first time they have traveled since the start of the pandemic

THE SCENE: First Frost on the Ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Lunges (forwards, backwards, side to side)
Moroccan nightclub 20
10 Windmills in cadence
THA-THANG:
Mosey to the big parking lot for Soccer Drills

  • Stopping for:
    Merkins x20
    Squats x20
    Flutter kicks x20
  • Soccer Drills
    Running in and out fo the parking spaces facing: forward, backwards, and side to side.
  • LBC x20
    Lunges x20 single count
    Burpees x5
  • Mosey to Tomo Poke stairs stopping for dips on the guardrail.
  • At the top
    Merkins x20 run around
    Squats x20 run around
    Flutter kicks x20 run around
  • At the bottom
    LBC x20 run stairs
    Lunges x20 single count run stairs
    Burpees x5 run stairs
  • Mosey to Hard Knox parking lot for Merkin Leap Frogs across the parking lot
  • Grab two rocks.
  • 20 curls
  • 20 dips
  • Rinse and Repeat

MARY:
Core workout: American Hammers, Heels to Heaven, and Plank with variation.
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:
I’ve got some friends I’m very close to, that are suffering right now. A lot of it’s self inflicted (addiction, alcohol, etc…) but they’ve reached out recently.

How do you handle that?

I’m trying to be a HIM a spiritual gangster. Like you guys! I pray for them multiple times a day. I try to get them involved with F3 (where they live). I ask them to serve food at a rescue ministry. I try to get them to count blessings and not your mistakes.

They have a lot going on for them, super talented, but don’t feel like it right now.

You might feel that way too. It’s OK. Know you are loved . I love you. More importantly God loves you.

Booster recently posted, “You can sit with me at church…”

“for all have sinned and fall short of the glory of God,”
“and all are justified freely by his grace through the redemption that came by Christ Jesus.”

Romans 3:23 -24

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bring your jackets! F3 Gathering at Judge Judy’s

Be a Good Driver

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
41 ℉ 83% 36 ℉ 6.1 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

Happy Jacks (5)
High Knees (15)
Abe Vigodas (10)
Cherry Pickers (3)

THA-THANG:
Mosey to CMUs.

On way, Burpeevators to 8.  (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.)

On to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.

No real time for Mary but some got in almost 10 or 10 American Hammers.

COUNT-OFF & NAME-O-RAMA
16 total.  8 Bootcamp/PT and 8 Rushers.

CIRCLE OF TRUST/BOM:

From Dredd’s blog The Collision Learner and Chapter Five from Minivan Centurion Good Drivers
“If a guy cuts you off in traffic, you can take that as “drop dead” and respond in kind. Or you can just assume that he is a bad driver and keep driving reasonably. If you choose the former, that means that you too become a bad driver and may provoke another negative response from him. A good driver wouldn’t do that because it might disrupt him from getting to his destination safely, which is the whole purpose in driving, to get where you are going in one piece.”
With your goals, don’t let the bad change you in a way that could keep you from where you want to end up.

 

MOLESKIN:
For our suffering friends and our student in intensive care and for their families.  For my mother and all of my family.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS: