Jitters – Page 4 – F3 Knoxville

Progressive EMOM

April 4, 2022 Blindside

THE SCENE: Pretty nice morning, just a tad bit sneaky cold

F3 WELCOME & DISCLAIMER: Done and Done Well

WARM-O-RAMA:

Blindside’s Standard Warm-up:

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Abe Vigoda IC x10| Tempo Squats IC x10

THA-THANG:

Mosey to the main school parking lot by construction fence for several rounds of EMOM

Rounds 1-5:
- 4 Merkins
- 4 BBS
- 2 Squats
- 2 Burpees

Sprint to the end of the parking lot and back

Rounds 6-10:
- 4 Diamond Merkins
- 4 American Hammers
- 2 Jump Squats
- 2 Burpees

Run to the end of the parking lot, back, halfway, and back

Rounds 11-15:
- 4 Merkins
- 4 Diamond Merkins
- 4 BBS
- 4 American Hammers
- 2 Squats
- 2 Jump Squats
- 4 Burpees

Run to the end of the parking lot and back

Rounds 16 & 17:
- 4 Merkins
- 4 BBS
- 2 Squats
- 2 Burpees
Rounds 18 & 19:
- 4 Diamond Merkins
- 4 American Hammers
- 2 Jump Squats
- 2 Burpees
Round 20:
- 4 Merkins
- 4 Diamond Merkins
- 4 BBS
- 4 American Hammers
- 2 Squats
- 2 Jump Squats
- 4 Burpees

Mosey around the construction, through the B-Building walkway, and back to the AO

MARY:

For the first time in this Q’s F3 Career, we had a FULL 7 mins of Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 2 Pre-Runners

CIRCLE OF TRUST/BOM:

“When you do things right, people won’t be sure you’ve done anything at all.”

-God Entity from Futurama

Shamrock – 10 minute Pebble Challenge

March 21, 2022 Anchorman

THE SCENE: 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse

High knees

Butt kicks

Tie Fighters X10

Merkins – IC – 4 ct x10

Quad Stretch

Side Straddle hop (IC) 4 CT x 10

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side.

THA-THANG:

Mosey to rock pile

Grab 2 rocks to use for every exercise

Shoulder rotate to warmup

Big Os – 60 seconds

Butterflies – 60 seconds

Hold Left arm out / Right arm serve the tray – 60 seconds

Hold Right arm out / Left arm serve the tray – 60 seconds

Behind your back tricep flutters – 60 seconds

American Hammers – 60 seconds

Calf raises while holding rocks in the air with arms wide – 60 seconds

Make a fist no rock Left / Curls with both rocks in Right – 60 seconds

Make a fist no rock Right / Curls with both rocks in Left – 60 seconds

Behind your back tricep flutters – 60 seconds

Swingset – AMRAP pullups then squats while you wait for everyone else to go – 2 rounds

CMU pile: 50 Bench press – 25 Block alternating merkins – 10 Blockies

Return CMUs

Mosey to grassy field to ice our shoulders while we do some abs

10 Big Boys / 25 single count hammers / 50 single Flutter kicks / 75 cockroaches

We did 2 rounds.

MARY:
15 – 4-count Monkey Humpers

15 – 4-count Pickle Pointers

1 minute of Cobra back stretching
COUNT-OFF & NAME-O-RAMA
11 – Waxjob, Interpol, Steam, Pool Boy, Skid Mark, Mermaid, Baby Boomer, Voo Doo, Dumpster Dive, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:
Psalms 39:1-9

A buddy shared this passage with me this weekend and challenged me to meditate on it. Very powerful wisdom. David is frustrated with people around him. He tries to keep it cool the Christian way, but anger boils up inside him. He meditates and turns to God. God gives him words of wisdom to ponder about this very short life we live on Earth. The tiny things that really matter to us in the moment will not matter in eternity. Our hope is in the Lord! I need to say that daily. I need the Lord’s wisdom and love.

Shamrock – It’s Log…Log

November 29, 2021 Anchorman

THE SCENE: Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Tie Fighters 10-4 count each way

Mountain Climbers 15-4 count

LBCs – 25 OYO

Twinkle Toes in cadence 10-4 count

Cherry Pickers: 5

Quad Stretch

THA-THANG:

Mosey with logs towards Cedar Bluff

Stop at the tall sidewalk

25 Tricep dips – stretch – 25 more

Mosey with logs across the street to the school steps.

Mix up logs each time

25 Curls – then run the steps X 4 until we all hit 100

25 Tricep extension – then run the steps X 4 until we all hit 100

25 Squats with log – then run the steps X 4 until we all hit 100

25 LBCs (no log) – then run the steps X 4 until we all hit 100

25 merkins – then run the steps X 4 until we all hit 100 (we made it to 50)

Grab log then head back to AO.

Stop halfway for some log overhead while doing little bouncy squats until it burned too bad.

MARY:

Log drag across the parking lot.

COUNT-OFF & NAME-O-RAMA
7 – Jitters, Curveball, Dumpster Dive, Waxjob, Mermaid, Slappy, Anchorman
CIRCLE OF TRUST/BOM:

Psalm 62:5-7

For God alone, O my soul, wait in silence,

for my hope is from him.

He alone is my rock and my salvation,

my fortress; I shall not be shaken.

On God rests my salvation and my glory;

my mighty rock, my refuge is God.

I love how David gives names like like Mighty Rock to God. What names can we give God? Instead of my typical prayers of requests to God, what can I praise him for?

Head to Head Competition

August 10, 2021 Mermaid

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

tempo merks

tempo squats

baby arm circles

cherry pickers

quad stretch

arm stretch

THA-THANG:

Break into 2-4 teams depending on how many PAX show up.
Competition
max reps on each.
1	Planks
2	Hand release Merkins
3	100’s at the track, may have to run heats with a winner’s and loser’s bracket
4	Big Boys
5	Wall Squats

We broke into 2 teams. Team 2 beat team 1 by a score of 23-7. Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:

ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL

“I’m curious about the chicken, eating the rock.”

August 4, 2021 Betty

The Scene

Beautiful morning for some 1st F

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Seal Claps

Imperial Walkers

10 count squats

Tempo Merkins

SSH stopped counting at 5 and went to 22 everyone did not stop together so we did 3 burpees.

Mountain Climbers

Tha-Thang

Moseyed around and then back to where we started the warm-up and grabbed two rocks each from the retention ponds area

Between each exercise, we bear crawled up the railroad tie stairs, Bernie the parking lot to the light pole and jogged back to our rocks and planked or hollow body holds for the 6.

25 Skier swings

20 Shoulder press

15 Triangles

10 Rock Pass Through Lunges (Pass through each leg was 1 rep)

5 burpees over the rock (back and forth was 1 rep)

Mosey to Racketball Club Way climb and setup for some DORA 123

100 Squats

200 BBS with legs flat on the ground

300 SSH

Partner 2 ran up Raquetball Club Way at a distance chose by Corona Weight (about half way up the climb)

Mosey back to the AO with a detour through the small retention bond at the school entrance and a quick stop for a 7’s session

1 Skater Hop (Side to side was 1 rep)

6 merkins at the middle light pole

2 Skater hopes (side to side was 1 rep)

5 merkins at the middle light pole

….. You get the idea

We had enough time for a fellowship mosey to the AO and time was called 30 seconds past 6:15

Mary

No time but we did plenty of BBS as a group

COUNT-OFF & NAME-O-RAMA

17 HIM including 1 FNG welcome Highlander

COT/BOM

Some words were spoken about honoring others in your life.

Honor says “Where do I position myself to bring the best out of you,” not “What do I expect you to do for me”.

“To show honor to someone is grace in action. Be excellent at handing out pockets of grace as people learn and grow, particularly when mistakes happen.”

“Honor is not about a person’s performance but their value in the image of God.”

*all stolen from the Called to Influence devotion in The Bible app

MOLESKIN:

ANNOUNCEMENTS: