Free Fall – Page 4 – F3 Knoxville

The Return of No Glove Love

June 21, 2023 Mermaid

THE SCENE: Insert info about the weather, etc.

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires

Oscar Meyer FNG

Let’s Just Get Through It

May 24, 2023 Curveball

THE SCENE:
Low 50’s. Kind of quite perfect.
F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

SSH 20
Willie Maze Haze/Cherry Pickers IC
Imperial walkers IC 20
Graddy Corns IC 20
Little baby arm circle IC 20
Reverse baby arm circle IC 20
Shoulder taps IC 20
Mosey
Sprint follow by Monkey Humper IC 20
Sprint follow by Burpees 10
Sprint follow by handstand merkins 10 with partner (2 rounds)

THA-THANG:

Mosey to pull-up bars. Using pull-up bars as first station. Add three more stations about 25 yards apart. In a line so that 4th station is 100 yards out. Then starting at pull-up bars. Do the following:
1st – 10 Pull-ups
2nd – 10 Burpees
3rd – 30 Prisoner squats
4th – 30 Merkins.
R&R three times.

Mosey to pavilion (picnic tables). 2 rounds of 20 Dips, 20 Durkens, and 20 step-ups

Mosey back to flag.

MARY:

AMRAP ab exercises of: ”AWFL” 10 each 2 times through.
-American Hammer
-WWII Sit-ups
-Freddie Mercury
-LBCs

2 Supermans for last minute.

COUNT-OFF & NAME-O-RAMA
15 Good Men.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Anchorman’s Grandmother’s 80th birthday celebration; For my father’s loneliness and situation in Indiana; For Curry’s 20th anniversary and many more.

ANNOUNCEMENTS:

Plant Trees

May 9, 2022 Betty

The Scene

Beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators (Dumpster Dive picked to start from 5)

Cherry Pickers

Runners Lunge w/ reach

Tempo Squats

Merkins

Challenged everyone to go for at least one more rep above what they think they could do during this workout. We are capable of more than we think.

Tha-Thang

Mosey to the CMU Pile and grab one that we will work with throughout the beatdown

We set up around the parking lot for 3 rounds of each exercise with a run around the median in between. Exercises as follows:

3×20 walking lunges (After 20 walking lunges, leave cmu, run around the median back to where you left off.)

3×10 thrusters (Between each thruster take 2 steps) median run between each round

3×10 Big Boy Situps (Knuckles to ground behind your head, heel tap at the top) median run between each round

Some 10 counts were sprinkled in by various HIM’s

New dock work up next

While group 1 went through a plank variation the second group laid down on the ground next to the dock then got up and immediately got onto the dock. 3 rounds then tap a HIM doing a plank to let them know it is their turn. The below planks were completed in the three rounds:

Standard Plank

Crab Plank

Freestyle plank

Grabbed our CMU’s and headed back toward the CMU pile

We circled up and complete 4 rounds of the following:

40 Rocky Balboas

10 CMU swings

We then moseyed back to the AO.

Mary

We had enough time for 1 minute of flutter kicks

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

“A society grows great when old men plant trees whose shade they know they shall never sit in.”-Greek Proverb

I changed the quote a little since none of us are old. “A society grows great when wise men plant trees whose shade they know they shall never sit in.”-Greek Proverb

Challenged everyone to break out of any self-centered loops we find ourselves in a begin to lay the groundwork for the next in line, even if we won’t reap the benefits of our labor.

MOLESKIN:

ANNOUNCEMENTS:

Monday Funday

April 13, 2022 Betty

The Scene

Beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice.

100 Inch Worms

200 Heel Elevated Squats

300 Little Mermaids (Did not get to these)

Mosey to the parking lot by Cedar Bluff and get 20 Little Mermaids in so we got a taste of the 300

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers and a 10 count pickle pounders before crossing and heading to the AO. (We did not get any honks)

BLIMPS in the FIA parking lot

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Matthew 27:22-44

If we downplay the sin in our lives then we are cheapening the grace God has given to us.

MOLESKIN:

ANNOUNCEMENTS:

Fridaythe13x13x.13

November 17, 2020 Betty

The Scene

Perfect Gloom

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

Thai Fighter Arm Circles

Seal claps

Merkins

Tempo Squats

Bear Crawl F/S/B/S/F

Motivator

Tha-Thang

Mosey to track and field hill

13 one heel elevated squats

Bear crawl to curb, run up hill, recover down and hold plank until everyone returns

…..

Down to 1 by 3’s

Mosey to CMU pile stopping halfway for 10 BBS/Glute bridges

13 exercises – 13 reps – .13 mile run

We only got through exercise 8

Merkins

BBS

CMU Box Jumps

CMU Swings

Overhead Press

CMU lunges

Carolina Dry Docks

Mountain Climber Knee Taps

Freddy Mercury

Curb Dips

CMU Squats

Curls

Burpees over CMU

Mosey to AO switching between Bernie and mosey

Mary

Imperial Walkers for 45 seconds

COUNT-OFF & NAME-O-RAMA

17 HIM’s

COT/BOM

Joshua 1:9

“Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.”

Isaiah 41:10

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”

MOLESKIN:

ANNOUNCEMENTS: