F3 Knoxville

Tag: Fast-n-Easy

A Patient Ascent Up Jucomanjaro

THE SCENE:  42 Degrees and Clear Sky, Perfect weather for a VQ

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro with “Stops” along with the way.

Stop# 1 (Bottom)

  • 5 Burpees, 15 Tempo Squats (IC), Lunges (10 each leg), 10 Bobby Hurley’s

Stop# 2 (3rd Sewer Grate)

  • 15 Merkins, 15 Big Boys, 10 Flutter Kicks (IC), 50 Mtn Climbers

Stop# 3 (Turn Out)

  • 5 Burpees, 15 Tempo Squats (IC), Side Lunges (10 each leg), 10 SSH (IC)

Stop# 4 (Concrete Block)

  • 20 Shoulder Taps, Plank (45 seconds), 20 LBCs, 10 Freddie Mercury’s (IC), 15 Merkins

Stop# 5 (Top)

  • 10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, Plank (45 Seconds), 20 Plank Jacks

Mosey back to AO

MARY:

10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, 15 Merkins, 10 Flutter Kicks (IC), 10 Body Builders, Peter Parkers

COUNT-OFF & NAME-O-RAMA

15 HIMs got better today with 1 FNG (Salad Bar)

CIRCLE OF TRUST/BOM:

PATIENCE – One of the major issues I have is my lack of patience.  This is true for many different things whether we are talking about dealing with people I know, the general public, neighbors, sports, etc.  Lately, I feel like my patience is being tested constantly and God is letting me know that I have a lot more work that I need to do.

Colossians 3:12 – Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.

Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer.
MOLESKIN:

ANNOUNCEMENTS:
Food drive

Emory Road Barkely…

THE SCENE: Dark and Chilly…but clear skies.  If you look just about Powell High you can see Venus…or was it Uranus???
F3 WELCOME & DISCLAIMER

Disclaimer was embedded into the Warm-O-Rama

WARM-O-RAMA:
Little Baby Arm Circles

Side Straddle Hop

Tempo Squat

THA-THANG:
Emory Road Barkley

Three laps up and down Emory Road with stops for exercises

  • Powell High – 10 Manmakers – cause that’s what Clark Duncan does to all of us
  • Frontier Phone Company (not sure how they stay in business) – 15 Mtn Climber
  • First TN Bank – ATMS – 15 shoulder taps, 10 hand release Merkins, 10 Merkins
  • Orange Pearl Spa – 20 Monkey Humpers cause they feel soooo gooooodd
  • Car Wash – WMD x 10 reps
  • Skate Park – 20 Squat Jumps

We split into two groups of five; did Man makers together each time and ran opposite ways around the loop…switching directions each time.

Had more time to go so we went WINDOWS to the WALL

  • 45 sec Window sits by the entrance to the school
  • 15-25 Derkins with your feet up on the wall

MARY:
Ab work with Hello Dolly, Flutter Kicks, Bruce Lee, and Boat/Canoe
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Thanksgiving week…be thankful for our blessings…we are called to return our blessing back to God and to bless those we encounter.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Picture Day on Tuesday AM

Don’t skip hill day!

THE SCENE: Rain 40 degrees. Everyone was happy to be there
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x 12 IC

SSH x 30 IC
THA-THANG:
Mosey to hill on Commerce Road

Hill Pyramid: Reps = 5-10-15-20-20-15-10-5

  • Top of hill = merkin
  • Bottom of hill = Jump lunge (each leg)

Burp Back Mountain: Partner Up

  • P1 Nur up hill and run back down
  • P2 does burpees until partner returns then flapjack.
  • Run hill twice

Brickeverest: Lunge one step then squat. Alternating legs until stop point halfway up hill.

Mosey back to AO

MARY:
8 Count Body Builders (man makers for Belding) x 10 IC. Two rounds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From John 6:22-59 Don’t just seek Jesus when you are needing something. He provides us more than just “bread”. He desires a relationship with you. Don’t come running to him for the candy and cookies and wander off. Have a relationship with him so that when challenges come into life you already know where to turn.

MOLESKIN:

ANNOUNCEMENTS:

I see a theme here…..

THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
windmills 10

2 burpees

Imperial Walkers 10

4 burpees

tempo merkins 10

6 burpees

Lil baby arm circles 10

8 burpees

SSH 10

10 burpees
THA-THANG:

cones of “fun”  pretty sure that stood for ( F U Nate)

sprint 20 yrds  10 BBS

sprint 20 yrds 10 merkins

sprint 20 yrds 10 Freddie Mercury

sprint 20 yrds 10 CCD

sprint 20 yrds 10 burpees

Rinse and repeat

mosey to the side

Brickyard BearCrawl 10 ppl, so crawl to 10 merkins

5 burpees

Back to top of the cones of FUN

5 burpees Skip 20 yrds

5 burpees Lunge 20 yrds

5 burpees Hop 20 yrds

5 burpees Crawl Bear 20 yrds

5 burpees Burpee Broad Jump to the start

Mosey to the stop sign 5 burpees

mosey to the 5mph sign…5 burpees

light pole to light pole Bernie

mosey to the A/O 4 Corner

corner 1 5 merkins,

corner 2 5 mrks, 10 bbs

corner 3 5 mrks, 10 bbs, 15 Squats

corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start

5 Burpees

MARY:
Flutter Kicks IC 10

Hello Dolly IC 10

Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!!  if you write it down, you are 42% more likely to complete your goal

Proverbs 22:6  Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Soggy Bottom Boys

THE SCENE:  65 and wet!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA. 

The number was 10

morrocan night club 10 then 1 burpee

baby arm circles up 10 then 2 burpee

baby arm circle down 10 then 3 burpee

windmills 10 then 4 burpee

imperial walkers 10  then 5 burpee

mtn climbers 10 then 6 burpees

tempo squats 10 then 7 burpee

tempo merkins 10 then 8 burpees

SSH 10 then 10 burpees

THA-THANG:
Ascension with 4 corners

1burpee

2merkins

3BBS

4CDD

5MTN Climbers

6squats

7handrelease merkins

8bobby hurley

9flutter kicks

10SSH

Decend the workout.

 

MARY:
Boat canoe

hello dolly

2 burpees (just because)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 is better than 1.   Find your #2, or be that #2
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.