F3 Knoxville

A ruff ladder to the top of the world put us in a good mood on the double

THE SCENE: It was a real humdinger

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC

THA-THANG:

Mosey to home base. ascending Ladder.  Do 1 station, run back to start, do 2 stations, run back to start, etc.

  1. Crunches
  2. Squats
  3. Lunges
  4. Single Leg Bridge
  5. Imperial Walkers
  6. SSH
  7. Flutter Kicks
  8. Monkey Humpers
  9. Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: yelp for help

That’s what it’s called

THE SCENE: 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side Straddle Hops
  2. Dynamic stretching (arm circles, leg swings, hip circles)
  3. High Knees
  4. Butt Kicks
  5. Lateral Shuffles

THA-THANG:
Partner up and mosy to the tennis court:

This workout is designed to be performed in a group setting, with individuals rotating between stations. Each station lasts for 1 minute, followed by a 30-second rest before transitioning to the next station. Complete the entire circuit 3 times for a full workout.

  1. Bobby Hurley: Focusing on proper form and explosive power.
  2. Bear Crawl Slides: Participants start in a defensive stance with feet shoulder-width apart and perform lateral bear crawls, maintaining a low position and emphasizing quick footwork.
  3. Carolina Dry Dock High-Fives: Partner up, face each other in Carolina Dry Dock positions, and perform Carolina Dry Docks simultaneously. At the top of the Carolina Dry Dock, high-five your partner with opposite hands. Alternate hands after each Carolina Dry Dock.
  4. Merkins for time: you know what to do
  5. Traveling Lunge Walks:
  6. Plank with Basketball Rolls: Partner up and face each other in plank positions. Roll a basketball back and forth between partners, using one hand at a time to maintain the plank position.
  7. Sprintervals: Set up cones or markers at increasing distances. Participants sprint to the first cone, touch the ground, sprint back to the starting point, and repeat for each cone.
  8. Wall Chair with Chest Passes: Partner up, and have one person perform a Wall Chair (Wall Sit) while the other stands a few feet away. The standing partner throws chest passes to the Wall Chair partner, who catches the ball and passes it back.
  9. Burp ‘n’ Ball: Set up a basketball hoop or use a wall as a target. Participants perform a burpee, then immediately jump up and touch the backboard or the designated target on the wall.

MARY:

  1. Slow Jogging or Walking
  2. Static stretching (hamstrings, quadriceps, calves, hip flexors, shoulders)

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:
Here is what ChatGPT4 has to say about Consistency. (not as good as what I said)

“Consistency refers to the quality of being uniform, stable, or constant in something over time. In various contexts, consistency can have different meanings:

  1. Behavior or habits: Consistency in behavior or habits means maintaining regular patterns, routines, or actions. For example, consistent exercise or consistent work performance demonstrate stability and reliability.
  2. Thoughts and beliefs: Consistency in thoughts and beliefs refers to having a coherent and logical set of ideas or values that do not frequently change or contradict each other.
  3. Quality or performance: Consistency in quality or performance means maintaining a specific standard or level of output over time, without significant fluctuations or variations. For instance, a product’s consistent quality ensures that customers receive the same experience every time they use it.

In general, consistency is often considered a desirable trait, as it demonstrates reliability, dependability, and predictability. It can build trust, enhance relationships, and contribute to personal and professional success.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s Cold Outside

THE SCENE: Fantastic December morning in the gloom. IN MARCH.
F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:
SSHs, Tempo Squats, Rockettes, LBACs forwards and backwards
THA-THANG:
Insert information about the workout.

  • 2 laps around the track
  • 10is Minutes of:
  • 10 merkins, 20 squats, 30 mountain climbers, 40 SSH
  • 2 more laps around the track
  • 10ish Minutes of:
  • 10 burpees, 20 lunges, 30 Freddie Mercuries, 40 SSH
  • 1 more lap around the track

MARY:
Flutter Kicks, Homer and Marges, Georgia Cheerleaders, Box Cutters, Missouri Cheerleaders, Side LBCs
COUNT-OFF & NAME-O-RAMA
10 PAX, No FNGs
CIRCLE OF TRUST/BOM:
Don’t let a chapter be the title of your book.
MOLESKIN:
Good luck to getting back into the usual routine! stay safe in your travels.
ANNOUNCEMENTS:
Haw Ridge sign ups, Grow Ruck informational tonight at 8:30 -> See Slack

Basic Bros

THE SCENE: A weirdly warmer 40 degrees, started misting at the end
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Windmills (not Rockettes)
Rockettes
Gradycorns
Mosey on to “the bathhouse”
THA-THANG:
Partner up for a good ol’ fashioned DORA, running around Stonehenge each turn

    • 200 Merkins
    • 200 Squats
    • 200 LBCs
    • 200 Dips
    • 200 Lunges left + right = 1 rep

Mosey to the rockpile, the real one

25 reps of each exercise below, running around the Bearmuda Triangle between

Burpees
Overhead Press
Merkins
Big boy situps
Squats

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
When things get crazy or complicated, remember the basics in life.
MOLESKIN:
Safe and happy travels, enjoy Spring Break with the family
ANNOUNCEMENTS:
Open Q this Wednesday! Prep work today at 5pm, Painting Saturday for Cardinal’s wife, EFHR 4/14 -> Sign on Up, Hardship Hill on it’s way Memorial Day

Take Your Time Putting Your Shoes On

SCENE: Cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC until all PAX had their shoes on 

THA-THANG:

Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.

Sevens – Squats at Circle ball court. Dry docks at Bath House.

Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.