F3 Knoxville

Tag: Herbie

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Quacken Circuit at The Quacken

THE SCENE: low 60s. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

BAC x15 ea IC

Cherry Pickers x10 IC

Little bit of This

Tempo merkins x10 IC

THA-THANG:
Mosey to hill behind church. Dubbing this Mount Frasier from now on.

7s.

1 BBS at the bottom. 6 squat jumps at the top.

Mosey around a bit. Do 2 burpees en route. Mosey back to FC park from top of Hotel down.

6 Station Quacken Circuit – stations placed around the park circuit. Do 20, 25, 30 reps respectively for each lap.

  • #1 5 Burpees each time
  • #2 Merkins
  • #3 Lunges 2CT
  • #4 Diamond Merkins
  • Do 1 Burpee each side of the two Quacken bricks in front of the Lions Club Building as penance.
  • #5 American Hammers 4CT
  • #6 roll the dice – do 25 of whatever exercise you get. Each PAX rolls for their own exercise (skip the Burpees)
  • Bear crawl from #6 to #1
  • Repeat until time.

MARY:
Ain’t nobody got time for that today!

COUNT-OFF & NAME-O-RAMA
Wilson, Mr. Wedgie, Duggar, Herbie, Filter
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31 “Whether you eat or drink or whatever you do, do it for the glory of God”
MOLESKIN:

ANNOUNCEMENTS:

1 or 2 burpees

THE SCENE:  beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills  0 burpees

Imperial walkers 2 burpee

tempo squats 4 burpee

LBC forward 6 burpee

LBC ba-kerds 8burpee

TN Rocking chairs 10 burpee

THA-THANG

mosey to the back lot, 5 cones

5 burpees / bear crawl to each cone

on to the stadium, up and down all 4 stadium seating areas ( a lot of steps)

tempo merkins

SSH

5 burpees

gotta go back reverse the process –

back to the front lot

Brickyard Bear Crawl to 10

time to change the oil

 

 

MARY:
Capt Thor

Flutter kicks

hello dolly

COUNT-OFF & NAME-O-RAMA
Fob, Charmin, Biohazard, Herbie, Simmons, Fast -and -Easy
CIRCLE OF TRUST/BOM:

you are not guaranteed tomorrow, cherish today.  My wife was in AZ all week taking care of her Grandparents, who really had no idea who each other are and they are struggling with Dementia and Alzheimer’s.   While she was there they started looking at Photo albums that my wife hadn’t seen.  While looking at them, they started to make comments about how they missed each other.  They had a moment where they remembered each other. A couple that have been married for over 60 yrs were given 5 mins together to remember.  Cherish your loved ones.
MOLESKIN

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

B Team

THE SCENE: Clear and Humid…sixty something
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops
  • Arm Circles
  • Seal Claps
  • Overhead Claps

THA-THANG:
Indian Runs around track, then some kind of exercises…

Ascending Testicles on Wall

11’s on Stadium Steps – Monkey Humpers and Jump Squats

MARY:
Too time for such silliness

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:
Graduation Week for the kids…
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU Field Day

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck: 400m ruck toss (clean-out toss) with partner at track.

Baby Arm Circles x 10 ED EA

Imperial Squat Walker x 15 IC

8 Count BB x 10 IC

THA-THANG:
Flora 1-2-3: Partner up

  • 100 merkin- partner 1 does 10 merkin on CMU while partner 2 holds plank with feet on CMU. Flap jack
  • 200 CMU curls- P1 does 20 CMU curls while P2 holds CMU overhead (elbows locked). Flap jack
  • 300 BBS w/CMU on chest- P1 does 25 BBS while P2 holds feet 6-inches off ground and CMU over head

Hurricane Hoedown: Reps 7-6-5-4-3-2-1

  • Seated w/CMU at chest level IC
  • Slightly inclined (no CMU) IC
  • Normal with CMU overhead IC
  • Normal with BBS (CMU on chest) on 4 ct

Block Burners: Push CMU approx 40 yards. 11s with BBS at first cone and Merkin on CMU at second cone

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Corinthians 11:25 We will face persecution. Some more than others. Get up. Keep going. Find strength in those around you and from the Lord who loves you. Take as many with you into Glory as possible.
MOLESKIN:

ANNOUNCEMENTS: