F3 Knoxville

Tag: Herbie

Conformer or Transformer

THE SCENE: 52 with light drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, OHC, Little of this and that, Toy Soldiers, Bone the Fish
THA-THANG:
We did 1/4#er with burpees

Mosey to FB field.  Started with 10 burpees then ran to the 25.  Do 25 Merkins.  Backpedal to goal line and do 10 burpees.  Run to 50 and do 50 squats.  Backpedal to goal line and do 10 burpees.  Run 75 yards and do 150 Mtn Climbers.  Backpedal to goal line and do 10 burpees.  Run to far goal line and do 100 SSH.  Backpedal to other goal line and do 10 burpees.  We did Cpt Thors while waiting on the 6.  We then did Burpee Dans the length of the field.  Lunge 10 yards, do 1 burpee, lunge 10 yards do 2 burpees, lunge 10 yards do 3 burpees……..and so on.  Then we had to get back to the start so we went back but bear crawl instead of lunge.  We did SSH waiting on the 6.  We had a few minutes left so we did 25, 30, 35, 40, 45, and 50 yard wind sprints.  Mosey back to AO.

MARY:
Ran out of time

COUNT-OFF & NAME-O-RAMA
arod, fast and easy, simmons, oscar, herbie, mr wedgie, hamm, boogaloo, natty, tractor, biohazard, tuba

CIRCLE OF TRUST/BOM:
Romans 12:2.   You can decide to not stand out in any way, or you can be a light for Jesus.  Our definition of Good differs from Gods.  We don’t see the whole picture or the end game, but HE does.  His will for us is good, even though it might be difficult at times.  One day, we’ll understand, but until then trust the LORD! Either you will be conformed to the world, or you will transform the world.  Which will you be?  A conformer, or a Transformer?
MOLESKIN:

ANNOUNCEMENTS:

I heart F3

THE SCENE: Steve said 29
F3 WELCOME & DISCLAIMER Complete
WARM-O-RAMA:

Warm up mosey to the doctors office parking lot. Mosey 20-25 paces, stop and rotate between 10 of the following exercises:
Squats
Merkins (4ct)
Rockettes

THA-THANG:

5 exercises with 20 reps each, r & r until all PAX have run the length of the parking lots twice. At the other end of the parking lot will be a 65# sandbag. PAX will cling and curl the sandbag to their shoulder and toss in front of them, alternating sides ( 3 times each side)
5 repeating exercises:
Squats
Merkin, (4ct)
Lunge (20 total)
OH claps (4ct)
High knees (20 total)

Mosey two laps around the duck pond, avoid the ducks and duck crap, during the mosey PAX will complete an EMOM – 5 each of merkins, squats, burpees. After 5 of each exercise continue for the remaining time left in the minute running the lap. 10 count rest after each run.

Mosey to the Regions Bank parking lot. Where there will be coupons. Complete 10 reps of each exercise in order 1-11-1

Curls
Squats
Chest press
Front raise
Tricep ext
Lunge (10 total)
KB swings
Bent over rows
Bench press
Flutter kicks with coupon OH
Burpee press

MARY:
burpee pyramid. Start with 1 burpee and build to 5 and then back down to 1, quick 3 count between each round
LBC – 25 on 4 count
Boat/Canoe with over head claps and flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Our controlled frenzy creates the illusion of a well-ordered existence. We move from crisis to crisis, responding to the urgent and neglecting the essential – From Abba’s Child by Brennan Manning
MOLESKIN:

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

Thrusters & CMU work

THE SCENE: Light Rain, 50°F, Feels like 50°F, Humidity 99%, Wind 3mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x
  • Squats 20x
  • Little of this, little of that

THA-THANG:

CMU Fun:

  • 150x Thrusters (February F3Knoxville Challenge) timer started
  • While PAX were finishing the challenge
    • 20x incline merkins
    • 20x presses
    • 20x flutter kicks
  • Back to the regular programming
    • WITH CMU: 5x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 5x Burpees
    • WITH CMU: 10x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 10x Burpees
    • WITH CMU: 15x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 15x Burpees
    • Repeat, working down from 15
  • WITH CMU: 5x Hammer 4ct, 5x presses, 10x Hammers 4ct, 10x presses
  • 20 Flutter kicks CMU overhead
  • 20 Incline merkins
  • 20 decline merkins

MARY:

  • 20x Bruce lees
  • 10x Hello Dolly
  • 10x Freddie Mercury
  • 30x LBC
  • 1 Min low plank with alternating knee dips
  • Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:

ANNOUNCEMENTS:

Round and Round

THE SCENE: Light Rain, 62°F, Feels like 63°F, Humidity 93%, Wind 7mph from SSW
F3 WELCOME & DISCLAIMER

Just me.

WARM-O-RAMA:
Started mosey.
THA-THANG:

  • Run a lap.
  • At pavilion, do 25x merkins
  • Repeat

Completed 12 laps (4 miles), 300 merkins.

MARY:
Walk to truck.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

AMRAP for fun

THE SCENE: Partly Cloudy, 41°F, Feels like 38°F, Humidity 86%, Wind 5mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Squats 10x IC
  • Little of This, Little of That

THA-THANG:

  • Mosey around the park to shelter.
  • AMRAP (As Many Rounds As Possible)
    • Start with 5 reps and increase by 5 each round
    • Burpees
    • Squats
    • Mountain Climbers
    • Merkins
    • BBS
    • Flutter Kicks 4ct
  • With a few minutes left, mosey to the main pavilion

MARY:
Hello Dollys
Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:

ANNOUNCEMENTS: