F3 Knoxville

Tag: Kentucky

Ayslum

THE SCENE: Temps in the upper 40’s perfect for a morning workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, imperial squat walkers, and a few warm up runs across the AO.
THA-THANG:

10’s with a ladies choice. A circuit with 7 stations each with an exercise and most with a variation on the exercise.

Station 1) Mericans (10) ladies choice: standard, diamond, wide, or narrow hand placement.

Station 2) Squats (10) ladies choice: standard, or thrusters using a CMU.

Station 3) Leg-lifts (10) ladies choice: Box cutters, flutter licks, hello dollies.

Station 4) plank jacks (10) no ladies choice

Station 5) Box jumps (10) ladies choice: step up’s 10 with each leg

Station 6) Big boy sit-ups (10) ladies choice: LBC’s

Station 7) table rows (10) no ladies choice

 

MARY:
Old man stretches before the name-o-rama
COUNT-OFF & NAME-O-RAMA
16 PAX ready, willing, and able.
CIRCLE OF TRUST/BOM:
testamony
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

3-Man Weave

THE SCENE: 37, crisp, cool
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:
Cherry Pickers x 11 IC

Big Arm Circles F/B x 11 IC

Front Claps x 11 IC

Overhead Claps x 11 IC

SSH x 11 IC
THA-THANG:
3-Man Mosey around the AO

3-Man Weave doing AMRAP of BBSU and Squats (10 minutes)

3-Man Trail Mosey

3-Man Weave doing AMRAP of 8-Count Body Builders and Hello Dollys (8 minutes)

3-Man Mosey around Disc Golf Course and back on Trails to Soccer Field

3-Man Weave doing AMRAP of 8-Count Body Builders and LBCs (5 minutes)

 

MARY:
Flutter Kicks, Bicycles, Leg Extensions, and finished with 10 Body Builders IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Equalizer post-game breakdown:

Life Changing Growth doesn’t occur in comfort. You can plan and dream but you eventually have to step out of your norm to experience the joy and often times pain of life changing growth. God goes before us and prepares the way (Vanguard) and He follows us and makes things right (Rearguard). God bless you all today!

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

35’s

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

SSH x 35
BBQ Squats x 10
Baby Arm circles forward x 12
Baby Arm circles backward x 12
THA-THANG:

3 laps – Lap Starts at Blocks run to around ball fields the long way up cardiac then back down to block pile. Bear crawl at second turn of cardiac
Stop 1 – Squat Thrusts
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 2 – Big Boys
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 3 – Hand Release Mericans
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 4 – Man Makers
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15

​MARY:
35 Burpees

5 x 20 Captain Thors

COUNT-OFF & NAME-O-RAMA
19
CIRCLE OF TRUST/BOM:
Self Control – It’s not just about saying no to the big things.

ANNOUNCEMENTS:
Hardship Hill and Rusty’s Chili benefit

Dog Pound VQ

THE SCENE:  38 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Stretch OYO, Merkins, Flutter Kicks, Burpees OYO
THA-THANG:

  • Mosey to the Pavilion with a “mosey break” at the top of the hill that included 2 rounds of merkins and American hammers
  • Pavilion workout was Jacob’s Ladder style and included: Jump Squats, Decline Merkins, Chin Ups, BBSU, Hanging Leg Raises, Lunges, Pull ups, Box jumps, dry docks, and a burpee followed by a run back up and down the hill to the parking lot
  • Slow mosey back to the AO. Cool down included: AMRAP Merkins, little baby crunches, mountain climbers, Peter Parker’s, BBQ squats

COUNT-OFF & NAME-O-RAM

Tweet-E, Cavalier, Bowflex, Abacus, Kentucky, Wagon Wheel, Scooter, Toe Box, Bartman, Sparky,  Mayberry, I-Beam, Wall Ball, Blue Cross, Aladdin

CIRCLE OF TRUST/BOM:
Jeremiah 17: 5-7

Reminder to all of us that self-reliance is a trap, we cannot trust in our own flesh and in our own ability to solve all our problems. Blessings come from above and not from our own ability to make things happen.
MOLESKIN:
Appreciate the men who came out to support my first Q and I’ll look forward to leading again

Boat’n & Canoe’n in the Rain

THE SCENE: SO WET & so much rain but 50 degress so it wasn’t bad at all
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to Pavillion at the back
  • Cherry Pickers (IC) 4 CT X 10
  • Moroccan Night Clubs X 10
  • Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC)
  • Tricep stretches (OYO)
  • Dips X 10 (OYO)

THA-THANG:

The Shed – Tabata Time (20 seconds of work & 10 seconds to rotate) 

  • AMRAP of Curls, Derkins, Burpees, squats, big boy sit-ups, overhead press
  • Rinse & Repeat X 3
  • AMRAP of Bentover rows, Dips, Bobby Hurleys (Chris Loftens), calf raises, LBCs, Tricep extension
  • Rinse & Repeat X 3

Loop

  • 10 merkins, 10 squats & 10 pullups at playground
  • Run to tennis court area
  • 10 CMU curls, 10 overhead presses, & 10 triceps extension
  • Rinse and repeat for 25 minutes

MARY:

  • Boat & Canoes led by Kentucky
  • Superman & Swimmer led by Kentucky
  • Flutter Kicks IC 4 CT X 20

COUNT-OFF & NAME-O-RAMA

8 HIMs – Abacus, Detention, Erector, Kentucky, Proton, Rocket, Rusty & Booster

CIRCLE OF TRUST/BOM:

“For All have sinned and fall short of the glory of God.” Romans 3:23

“For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.” Romans 6:23

“For God so loved the world, that he gave his only begotten Son, that whoever believeth in Him should not perish, but have everlasting life.” John 3:16

I’m terrible at remembering scripture.  Actually, I’m terrible at remembering anything unless it has to do with football recruiting.  My goal is to read the Bible AND try to remember scripture.  One reason is because I obviously need to remember the Word but secondly I think it’s so cool when someone rattles off scripture.  I’m actually jealous but this kind of jealous is better than being jealous if someone’s got an awesome car or something.

I truly want to learn AND remember so I will hopefully live my life better AND be able to better share my faith with my kids, friends, and complete strangers when called to do that.  I bought a scripture memory guide book and these three passages are the first three of the Top 144 the book recommends that all Christians memorize.

I know I’ll never remember everything but I certainly won’t if I don’t try!  Let’s encourage each other to continue to try everyday like it’s our last because it could be!

MOLESKIN:

Thank you Proton for EH-ing me into trying F3!  I’ve lost 50 pounds of fat, gained 20 pounds of muscle, made lifelong friends and became more focused on my faith!  Thank all of you for welcoming me in October of 2017 and for welcoming every other FNG who comes along!

ANNOUNCEMENTS:

  • Monthly Challenge – Burpees
  • Hardship Hill – May 18