F3 Knoxville

Tag: Matilda Jane

Thing 1 & Thing 2

THE SCENE: 65 degrees, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x arm circles IC (forward and back)

10 x tempo squats IC

5 x tempo merkins IC
THA-THANG:
Mosey up the greenway to the highest point in Springbrook Park.  Longer mosey than usual.

Thing 1:  4 Exercises with 100 reps each.  Break up the exercises any way you want, but no rest.  Go from one to the other:  Merkins, Big Boy Sit Ups, Squats, Flutter Kicks (2ct).  When complete run to wooden bridge and back.

Mosey down the greenway to Mt. Crumpet.

Thing 2:  Run up Mt. Crumpet, around the Christmas Tree, and back down.  5 Jumping Squats at the bottom.  Repeat….over and over again, then one more time.

Mosey back to the grinder as a group for Pax Roulette:  Many exercises called including: Alphabet, little baby crunches, catalina wine mixers, merkins, protractor, bicycle crunches, and others that I’m forgetting.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A big part of F3 is to develop leadership.  One way to develop leadership is to read about great leaders from the past.  Great leaders were not perfect all the time.  They often experienced great failures, but we tend to just remember the good things.  One example that I learned recently was about Winston Churchill.  Most remember the great leader of the UK during WW II.  However, during WW I he was in charge of the British Navy and he presided over a huge failure.  The British and their allies attempted what was at the time the largest sea invasion in history at Gallipoli, Turkey.  The campaign lasted months and ended in 10’s of thousands of deaths and defeat for the British and their allies.  Churchill resigned his leadership position and in a short time enlisted in the army…and went to the front lines.  This was a rich man who was essentially born in a castle.  But he owned his failure and set about doing what he could to move forward.  The men on the front lines recognized Churchill’s ability to lead men and over time his career and reputation recovered.  Today we know him as the prime minister of the UK who stood up to Nazism.
MOLESKIN:
Praying for healing for F3 brothers with injuries.
ANNOUNCEMENTS:

CMU_is_my_BFF

THE SCENE: Clear, 70 degrees, and humidity like soup….no, actually, more like chowder.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x little baby arm circles forward IC

10 x little baby arm circles backwards IC

10 x tempo squats IC

10 x Absolutions IC

Form a line and side straddle hop to the other end of the grinder and back

Bernie to the other end of the grinder and “power skip” back

THA-THANG:
Two stations: One at pavilion and the other at the first basketball hoop.  Complete all exercises at station 1 then carry CMU to station 2.  Complete all exercises at station 2 then bernie back to station 1 with your CMU.  The first time through it’s 5 reps of each exercise just to learn the exercises.  Then increase reps by 5 each time climbing a ladder to 20 and back down.  (5-10-15-20-15-10-5).

Station 1:  Merkins, Big Boy Sit Ups, Dry Docks, American Hammers (2 ct), Dips, Shoulder Taps (2 ct)

Station 2:  Squats, Gas Pumps, Jumping Squats, Flutter Kicks (2 ct), Monkey Humpers, Calf Raises

When time ran out most pax were working their way back down the ladder and a few were starting their round of 5 at the bottom of the ladder.

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is the most meaningless statistic in football?…….The half time score!.  The Falcons were up by 30 at half-time in the Super Bowl a few years ago and lost the game.  The half time score means nothing.  Food for thought….Today is June 29 so tomorrow we are half way through 2021.  Consider how this year is going.  Is it working out as planned?  Do you wish it were going differently?  I think all of you have some plans for this year because you showed up here at 5:30am, and I don’t think people show up at 5:30am on accident!  At half time we have an opportunity to correct our course and make some changes.  Are there any changes that you need to make for the 2nd half of 2021?
MOLESKIN:
ANNOUNCEMENTS:

Self Dora

THE SCENE: Beautiful morning at bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

cherry pickers x5
THA-THANG:
100 reps of each of the following at the grinder. When a rest is needed for the pt, run to troll bridge and back

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Shoulder tapsx15, hello dollyx15, heel tapsx40, cash out with LBCs
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:
“They” is the most dangerous word in the English language. We are all one people, more alike than not alike
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.