F3 Knoxville

Tag: Gmail

Get the Balance Right

THE SCENE: Clear, warm, very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Mkns x 10, Tempo Sqts x 10, Thai Fighters IC (B) x 10, Seal Claps IC x 12, OH Press IC x 10, Cherry Pickers, OH Claps IC x 20, Real Cherry Pickers x 10 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back lot for Stations, everyone starts at a different station, complete the ex and reps and run to next station until complete

  • BBS x 50
  • Kettle Swings x 25
  • Bobby Hurley’s x 25
  • 4 Ct Mtn Climbers x 50
  • Man Makers x 25
  • OH Press x 50
  • Plyotramp 2 ct. side hops x 25
  • MKNS x 50

Indian Run to AO passing the flag

11’s at Planters:  Tri-Dips & Box Jumps

MARY:
Flutter Kicks x 25 IC, LBC’s x 25 IC, Gas Pumps x 15 IC, Hello Dollies x 20 IC, Capt Thors, Freddy Merc’s x 20 IC, Ring of Fire Mkns (3 rounds)
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Geppetto, A-Rod, Gmail, Fast-n-Easy, Natty
CIRCLE OF TRUST/BOM:
Ecclesiastes 8:15

“I arise in the morning torn beween a desire to improve the world and a desire to enjoy the world,” EB White

Get the Balance Right…Depeche Mode, RIP Andrew Fletcher
MOLESKIN:
listen to that voice in your head (the good one)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Holiday Stretch

THE SCENE: Clear 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 IC
  • ISW x 15 IC
  • Manly Arm Rotations (MARs) x 15 ED IC
  • 5 Burpee OYO
  • Windmills x 10 IC

THA-THANG:

  • Bottom Feeders (11s): Push-ups/Squats. Duckwalk across driveway to school.
  • Black Jack: At start point do 1 BBS then run to second point and do 20 Flutters (2ct). Rinse and repeat 2/19, 3/18, 4/17, etc.
  • 7 of Diamonds (but in a square): 4 stops for reps.
    • Rd 1: 7 Burpee at each stop
    • Rd 2: 14 ISW at each stop
    • Rd 3: 21 Push-ups at each stop

MARY:
Not invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you training? Why do you stay in shape? So you can….stay engaged, stay focused, and be successful in all you do. Don’t quit. Our example of endurance comes from our Savior. He knew what was coming, knew it would be excruciating, and went to the cross anyway. He carried it all knowing WE were worth every step.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard – back and forth and around in circles

THE SCENE: Gloom, feeling more humid imo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
the norm – SSH, Claps, lunges and cherry pickers
THA-THANG:

Bataan Death Crawl
Bear Crawl in a line. Last guy does 5 burpees then runs to catch up, tagging the last guy for his burpees on the way to the front of the line.
Sprint (1 of 2)
First finisher counts out loud after crossing finish line. The following sprinters must listen & remember there lag number as they cross finish.
Circuit
SSH, 100 count
Squat thrusters w/ CMUs
Shoulder Taps
Lunges
Sprint (2 of 2)
To start, first finisher of first sprint will count down from prev. run longest lag number + 5sec., when you hear your number start your sprint! – count down with push ups.

MARY:
Flutter Kicks, planks, box-cutters, BBS & gas pumps

CIRCLE OF TRUST/BOM:
“For many of us, there’s a gap between the compass and the clock – between what’s deeply important to us and the way we spend our time.” – Steven Covey It’s easy to proceed without a plan and procrastinate the things that matter. Let’s ask ourselves, what is our aim. Where do we want our families to be, our kids, our church, our health. “Where there is no vision, the people perish… Proverbs 29:18

Running Around in Circles

THE SCENE: Clear, moderate
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC moving in circles x 25, Sumo Squats 3 CT IC moving in circles x 21, 5 CT Tempo MKNS moving in Circles x 20, Windmills IC x 10, Chinooks (B) x 20 IC, LBAC’s (B) IC x 10
THA-THANG:
Mosey to Bojangles for 20 Bobby Hurley’s then off to Norm Hill, where we do 25 BBS (30 for those that started early), sprint to top of hill for 10 Hand release MKNS and Al Gore until 6 is up.

  • Return run towards Brickyard, stop at RR tracks for 50 mogul hops over the tracks
  • Run to First Horizon for some teller bear crawl laps x 2 and hold plank for the 6
  • Run to AO to pick up coupons (Bricks)
  • Run to splash pad and perform 3 rounds of:  25 each (OH Press, Curls, Rows, Double TRi’s) Lap 1.  Lunges, 2. Toy Soldier steps 3. Broad Jumps (bricks always in hands)
  • Return to AO

MARY:
Ring of Fire, American Hammers 4 CT x 20, Angle Leg Holds (80, 60, 40, 30, 20, 10 degrees and finshi into 10 Hello Dollies,  Merkin Ring of fire 5 rounds, Flutter kicks til time.
COUNT-OFF & NAME-O-RAMA
Spladle, Gmail, A-Rod, Fast n Easy, Simmons, Herbie, Spellcheck, Natty, Hamm
CIRCLE OF TRUST/BOM:
Romans 12:2 Make your vision clear.  and Ephesions 4:29 Be careful using sarcasm in a leadership position
MOLESKIN:
Prayers for the CSAUP crazies and Natty tearing up the roads
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hanging out with all my friends at the Brickyard

THE SCENE: spotty showers, not cold but extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Temp Squats, Arm circles, Claps and Mosey
THA-THANG:
3-11s:

CMU Swings Derkins w/ CMU
Dips on CMU CMU hops Burpees
Thrusters – squat into CMU press CMU Toe Taps (2count)
Partner Up:
Alternate Farmer Carry and Exercises:
100 BBS
200 Mountain Climbers
300 CMU Presses

Mosey
MARY:
Flutter Kicks, hello dollies, Side planks (30 count) and Froggers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Easter. Let’s reflect on his saving work and how we can lean on it more and on ourselves less.
MOLESKIN:
I cut the parter work down to 25% to have time for some Mary.
ANNOUNCEMENTS:
none.