F3 Knoxville

Tag: High-Heels

Slightly uncomfortable stations

THE SCENE: very nice cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Pain Stations: run around the course stopping at cones for exercises. Sprinting or bear crawl to next cone when indicated. Exercises at cones are:

  • 5 burpees
  • 20 3ct LBCS
  • 20 merkins
  • 25 SSH
  • 10 inch worms
  • 25 2ct step up
  • 30 toe tap planks
  • 30 squats
  • 30 dry docks
  • 10 jump squats
  • 20 shoulder taps 2ct

not necessarily in that order

MARY:

some flutter kicks, and some boat canoes

COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:

Old Testament is like a stained glass window. It is beautiful on its own, well made and intricately designed but its true beauty is not shown until the light hits it. Jesus is that light. Challenge yourself to read more of the Bible, especially the Old Testament with Jesus in mind.

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

Perfect Attendance

SCENE: Heat Wave

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC 
  • Rockettes IC

THA-THANG:

Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Step Ups – flag circle
  2. BBS – playground gate
  3. Crab Toe Touches – playground
  4. Squats – loading zone
  5. Imperial walkers – top of soccer lot
  6. SSH – tennis midline
  7. Incline Merkin – pavalon
  8. Single Leg Bridge – stinky gate
  9. Flutter Kicks – stinky corner
  10. VUps – along the water
  11. Shoulder taps – along the water

MARY: 

  • American Hammers
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Fruit of the Spirit

Trip Sevens at The Equalizer

THE SCENE: The weather sucked a lot less than Friday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BACs, Grady Corns, Moroccan Night Club
THA-THANG:
Three sets of Sevens:

  • StepUps at Flag Circle // UGA Cheerleaders at Tennis Court
  • BBS at Playground // Imperial Walkers at Bathhouse
  • Merkins at Top of the World // Dips at creepy picnic table

MARY:
Flutter kicks & hello dolly

CIRCLE OF TRUST/BOM:
Be a man, don’t order chicken nuggets at God’s Brazilian BBQ (or something like that).

Infinite Games

THE SCENE: 43 and getting colder by the minute
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, cherry pickers, runners lunge, Michael Phelps
THA-THANG:
Insert information about the workout.

  • Round 1:  25x cacoons, dips, SSH, calf raises
  • Round 2:  20x supermans, step ups, Rocky Balboas, squats
  • Round 3:  15x LBCs, incline merkins, Bobby Hurley, Apollo Ono
  • Round 4:  10x v-Up, decline merkins, plank jacks, lunges
  • Doras:  planks + calf raises, then shoulder taps + sprints

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
From The Infinite Game by Simon Sinek.  BLUF: play the long game of life.

We can’t choose the game.  We can’t choose the rules.  We can only choose how we play.  With finite games, like football or chess, the players are known, rules are fixed, and the endpoint is clear.  The winners and losers can easily be identified.

With infinite games, like business, politics, or life itself, the players come and go, the rules are changeable, and there is no defined endpoint.  There are no winners or losers, there are only those ahead and those behind.

ANNOUNCEMENTS:Convergence at Bomb Shelter Jan 7, check out new way to sign up for Q in Slack

The Results You Didn’t Get

THE SCENE: 33 and glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, imperial walker, cherry pickers, this and that, rockette, runners lunge
THA-THANG:
Insert information about the workout.

  • In the Caribbean: 20 kneel ups + 10 downward facing merkin / 10 reverse lunges + squats
  • Mosey: At each island, 10 flutter kicks + 10 butterfly kicks
  • Mosey:  Dora w/ 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 mountain climber, 50 big boy, 25 burpee
  • Mosey:  11’s with incline merkin + bench dips

COUNT-OFF & NAME-O-RAMA
22 w/ and FNG! @Bomber

CIRCLE OF TRUST/BOM:
“Don’t be upset by the results you didn’t get with the work you didn’t do”.  As you look around your life and the goals you set, keep the results you want in perspective with the work you’re doing for those goals.  Is the level of work you’re doing in line with the level of results you want to achieve?  If not, re-evaluate.  Could be the results you want are too high for what’s realistic for you right now.  Could be you need you can put in more work and get closer to getting those results.

ANNOUNCEMENTS:

Convergence at Bomb Shelter Jan 7