F3 Knoxville

Tag: Erector

The Gorilla meets Top Gun

THE SCENE: Rainy! high 40s
F3 WELCOME & DISCLAIMER

done as suggested 


WARM-O-RAMA:

   •    Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Because of rain we modified.
Mosey to senior center: Modified gorilla complex, With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a quick mosey to pool center wall. Rinse and Repeat 8 Times.
Mosey with block to dip bar, get some reps in. head to covered stage for modified top gun:
Perform 10 reps each of 5 standing coupon exercises squats, lunges, deadlifts, kettle ball for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every minute on the minute when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises.
Returned coupons to recruiting center and mosey back AO.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Blocky meets the track

THE SCENE: high 40s beautiful morning
F3 WELCOME & DISCLAIMER

done as suggested

WARM-O-RAMA:

 Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
  • downward and upward dog
    •    Stretch on your own 30 seconds

THA-THANG:

Stair circuit: Two lines carry blocks to school track. Leave half the blocks at one end of track and bring rest to steps. Do circuit with partner one exercise while partner two runs the stairs twice. Curls, triceps, one arm row left then one arm row right.
Blocky track workout: we are calling this build the blocky.
  1. carry blocks to north end of track. Therefore there are blocks 200M apart (north and south end of track). At north end, partner 1 starts with 15 presses while partner 2 runs track backwards for catch-me-if-you-can. After the presses, partner 1 sprints to catch partner 2, where they both turn forward and mosey to second set of blocks. Thus its a sprint from 100 to 200M depending on the exercise and partner. When u catch him, mosey together to south end of track (total run of 200m). Then, 2 count Flutters to 15. Partner switch and repeat.
  2. For the second circuit, repeat the above but do 10 thrusters. everything else the same.
  3. for third circuit, repeat the above but do 5 full blockys.
*Possible modifications for next time, can have cones at 100M, so even if you don’t catch your partner you can turn and mosey. can add a blocky count down, 4 then sprint, 3 then sprint … until 1.
On run back to AO, we did 5 sets of 5-rep blockys with timing determined by next person in run line.

MARY:

1 minutes for Mary, did hello dollys and leg lifts.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

talked about self reflection first thing in the morning to ask yourself what the 3-things that need to get done today. Then a second reflection at mid-day or even to reflect on what worked or didn’t work in achieving those 3-things.

MOLESKIN:

ANNOUNCEMENTS:

We didn’t melt…

THE SCENE: A wet 55 degrees.
F3 WELCOME & DISCLAIMER
Good morning!
You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!

WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Side straddle hop in cadence 20
THA-THANG:

  • Mosey to the large parking lot w/ the person up front falling off for 2 burpees after a 5 count
  • Soccer drill on the curb
  • Walking lunges to the next line 1 burpee
    Bernie back

    Sprint two lines 2 burpees
    Bernie back

    Bear crawl back to the 2nd line
    Flutter Kicks x20
    Repeat from new starting point

  • Mosey with the person in the back weaving to the front to the coupon pile
  • 10 Blockees run up the stairs and do 5 pull ups
  • 20 Thrusters run up the stairs and do 5 pull ups
  • 30 Curls run up the stairs and do 5 pull ups
  • Flutter kicks in cadence
  • Mosey to the flag stopping for flutter kicks and Freddy Mercury

MARY:
Mucho Chesto

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:
So what’s the #1 commandment? Put God first.
What did Jesus say was the 2nd most important commandment?
Love thy neighbor as much as you love thyself.
Why is this so difficult?! That’s a question. Why?!
Our neighbor doesn’t necessarily mean our next door neighbor. It could be anyone we encounter.
The truth is, we don’t know what someone is going through and a simple act of kindness or a smile can be a game changer.
I challenge you to be kind to everyone you encounter this week. Volunteer your time to help someone , give blood, a simple smile can go a long way. Do it even if you don’t get a “Thank you” or a smile back. That’s not why you’re doing this!
MOLESKIN:
Matthew 22:34-40
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pelli Pond Circuit

THE SCENE: A bit cool for this time of year, but all good

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Windmill
Merkins
Mt Climbers
Catalina Wine Mixer
Tempo Squat
Captain Thor
Burpos

THA-THANG:

Indian Run/Last Man Up
– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixer
— Station 3 = 10:40 Captain Thor
— Station 4 = 20 Merkins
4 laps

MARY: No Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov 6:16-19
16There are six things that the Lord hates,
seven that are an abomination to him:
17 haughty eyes, a lying tongue,
and hands that shed innocent blood,
18 a heart that devises wicked plans,
feet that make haste to run to evil,
19 a false witness who breathes out lies,
and one who sows discord among brothers.

MOLESKIN:
Anger should be controlled except in the area of sin; we should hate sin as much as God does.  Direct your anger towards sin (not the sinner) and realize how important that is in part of the sanctification process – abhor sin in the way our Father does and we’ll be less likely to repeat it.

 

My 2nd VQ

THE SCENE: 50°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the front of the rec center

Four Corners
Round 1
C1: Squats x20, C2: Pull-ups x5, C3: Flutter Kicks x40 single count, C4: Merkins x20
Repeat 3 times

Round 2
C1: Flamigos x10 each leg, C2: Balls to the Wall x30secs, C3: Plank x30sec, C4: Dry Docks x20
Repeat 3 times

Round 3
C1: Single leg squats x10 each leg, C2: Pull-ups x5, C3: Heels to Heaven x20, C4: Diamond Merkins x20
Repeat 3 times

Indian Run back to SP

COUNT-OFF & NAME-O-RAMA
5K, Butter Knife, Kick-Flip, Spotter, Erector, Wheelchair, Mailbox, Betty, Wanderer, Guardrail, Hound Dog, Booster, Pelosi, Commission, Sunrise, Dart Gun, Archie (QIC)

CIRCLE OF TRUST/BOM:
I missed my Marathon goal and I have had to process through it. I was very disappointing but I have to decide how to respond.

First keep things in perspective:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy‬ ‭4:8‬ ‭NIV‬‬
https://www.bible.com/111/1ti.4.8.niv

Second, when the results matter more than a marathon time, do your best and leave the results up to God:
“Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.”
‭‭2 Timothy‬ ‭2:15‬ ‭NIV‬‬
https://www.bible.com/111/2ti.2.15.niv