F3 Knoxville

Tag: Halfday

Gift of desperation

THE SCENE: clear cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack’s × 10
  • Baby arm circled
  • Cherry pickers

THA-THANG:
On a track, one pax run counter clockwise with a weight pack. The other paxs run clockwise,  when the pax with the pack passed the others, he calls out an exercise for 20 reps.  When the pax with the pack gets back to the start, they drop the pack and the next person to pass it, picks it up and runs counter clockwise calling out exercises as they pass others. Continue until recover.

MARY:

  • Wheel of pain
  • Wheel of merkins
  • Flutter kicks
  • Lbc for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God is a good and gracious Father. He provides for us and shows us grace and forgiveness.  God will also allow pursue when we stray from Him. However, if we are stubborn, He will allow us to walk away leading to a place of hardship. But God’s love is unconditional and He will always meet us in our desperation.
MOLESKIN:

ANNOUNCEMENTS:
Bunch of stuff

Thanksgiving with the Girls

THE SCENE: Cold

F3 WELCOME & DISCLAIMER


WARM-O-RAMA

SSH x10, Tie Fighters x20, Cherry Pickers x10

THA-THANG:
Roll 1 six sided dice and perform corresponding workout

  1. Angie’s House- 20 Pull-Ups, 20 Merkins, 20 BBS, 20 Air Squats
  2. Helen’s House- 400m Run, 21 CMU Swings, 12 Pull-Ups
  3. Fran’s House- 15 CMU Thrusters
  4. Kelly’s House- 400m Run, 30 Box Jumps, 30 Squat Jumps
  5. Nancy’s House- 400m Run, 15 Overhead CMU Squats
  6. Grace & Isabel’s House- 20 CMU Ground-To-Overheads

MARY:

Light stretching

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Give thanks in all circumstances – Thessalonians 5:16-18

MOLESKIN:

ANNOUNCEMENTS:

  • Thanksgiving Day beatdown @ 6am
  • Christmas trees for Emerald Youth
  • 11/28 workday @ Emerald Youth
  • 12/3 Maryville Christmas Parate
  • F4 Wednesday 6:30am @ Momma’s Country Kitchen

Face The Consequences

THE SCENE: COLD!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers

SSH
THA-THANG:
Men had a choice. Long run or short run. After choosing run distance, men were asked to pick right or left hand. Right hand meant 15 burpees, 30 BBS, 30 squats. Left hand 10 burpees, 25 BBS, 25 30 squats. Long run had to do the exercises every 10th mile. Short run every light pole (17).

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have choices to make everyday, and we live with the consequences of those decisions good and bad.
MOLESKIN:

ANNOUNCEMENTS:

Let’s go on an adventure

THE SCENE: balmy 28 degrees with clear skies
F3 WELCOME & DISCLAIMER

WARM-O-ROMA

  • Side straddle hops IC x 20
  • Alarm clocks x 5
  • Baby arm circles F/B x 20
  • Tempo Merkin x 15
  • Tempo Squat x 15
  • Frankenstein to light pole

THA-THANG:

Mosey around the property to destination

Fire Drill @ soccer field

  • high knees pax calls fire drop roll right merkin, roll back left merkin back to high knees

howling monkeys

  • monkey humper x 10 wave then hold 2 rounds

Split pax in 2 misc exercises while other half run. Rinse repeat 10 or so times

Conquer Mount Brute. 10 merkins at top and bottom x 3

MARY:

  • Seal claps IC x 40
  • Overhead claps IC x 40
  • Plank for time

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:

Movember – prostate, testicular and mental health awareness month. I’m a hypocrite, are you? Live what we talk about in the gloom. Be there for one another. Ask another man how are you doing? When asked, be honest. It is not a comparison to does someone have a more deserving situation to share. We all struggle with something. There is no reason to do it alone. 

ANNOUNCEMENTS:
Christmas tree donations

emerald youth volunteer opportunity Nov 28

 

 

 

The illusion of luck

THE SCENE: cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Arm circles forward and backwards
  • Cherry pickers
  • Plank paper, rock, scissors

THA-THANG:
Flip a coin, if it is heads run 1 lap around designated track, if it is tails draw a card and do the exercise associated with the card.

  • Diamond = overhead press
  • Spade= goblet squat
  • Club =BBSU with press
  • Heart = we’re not worthy

MARY:
Shoulder stretch, Michael Phelps
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rock, paper, scissors, flipping a coin and drawing cards can all be seen a luck. However, luck is just something we tell ourselves when we do not understand the journey or the outcome. In truth, God has ordained out steps, He is with us in our journey and doesn’t leave us no matter the outcome.  Trust in Him, not in the illusion of luck
MOLESKIN:
Psalm 37: 23-24
ANNOUNCEMENTS: