F3 Knoxville

Recycle-a-Q

THE SCENE: 71 Degrees – muggy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Toy Soldiers IC x 10
  • Merkins IC x 10

THA-THANG:

  • The De-Escalator -(borrowed from Bartman) A list of 10 exercises. Complete round and run to end of the parking lot, complete round again but this time taking off the last exercise. Rinse and Repeat until there are no more exercises remaining.
  • 10 Clean & Press
  • 9 Weighted Squat
  • 8 Curls
  • 7 T-Merkins (Steamers for Tweet-E)
  • 6 Weighted Lunges ea leg
  • 5 Flutter Kicks w/ CMU above head
  • 4 Burpees
  • 3 Burpees
  • 2 Burpees
  • 1 Burpee

MARY:

  • Tank – Flutter Kick IC x 30
  • WaxJob – with a beautiful rendition of Row, row, row your boat
  • LBC IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When leading, if we put others ahead of ourselves and our own needs, the process is natural and fulfilling. If we are worried about how we will look, or how we will be perceived, we will be riddled with anxiety and our ability to lead effectively may be hindered.

Philippians 2:3-4

Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.
MOLESKIN:

ANNOUNCEMENTS:
See Weekly E-Mail!!!

Dealer’s Pain

THE SCENE:

Cool, crisp fall morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x20 IC

Baby arm circles (forward and backwards) x10 IC

THA-THANG:
Mosey to soccer field on Watt Rd

Circle up at center of field for the Deck Of Cards

  • ♥️ 8-count body builders IC
  • ♦️ 4-count flutter kicks IC
  • ♣️ Merkins IC
  • ♠️ Squats IC
  • Aces – 10
  • Face Cards – 10
  • Number Cards – value
  • Joker – 50yd wind sprints

Mosey to goal line

100 yard wind sprints – 25%, 50%, 75%, 100% x2

Lunge to midfield

Mosey to baseline

Mosey to AI

MARY:
Dealer’s choice

Freddie Mercury x20 IC

Bridge

Starfish crunches x10

Side crunches x10 each side

COUNT-OFF & NAME-O-RAMA
10 PAX and 1 FNG – Plink – Joseph Gimness
CIRCLE OF TRUST/BOM:
Ephesians 2:1-10
MOLESKIN:
Let “But God” sit with you today