F3 Knoxville

Tag: Mermaid

Full Body Burn

THE SCENE: Beautiful calm morning.  Watch out for Ants
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Partner Leg Swings

THA-THANG:
Reverse Indian Runs to CMU pile: Squats, Merkins, Burpees

4 Corners (75% mosey on the long stretch, recovery mosey on the short stretch).  Drop last Corner each round until only 1st Corner remains:

  • 1st corner w/ CMU’s
    • 25 Squats
    • 25 OH Press
  • 2nd corner(4 count)
    • 25 Freddie Mercuries
    • 25 Flutter Kicks
  • 3rd Corner
    • 25 Merkins
    • 25 Plank-Ups
  • 4th Corner
    • Superman Hold – 30 Seconds
    • 50 Feet Crossovers (single count)

Upper Body Burn

  • 25 Curls
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • 25 Tricep Extensions
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Curls
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Tricep Extensions
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • Calf Raises

MARY:
No Time for Mary!
COUNT-OFF & NAME-O-RAMA
25 Hims
CIRCLE OF TRUST/BOM:
A strong-hearted man mean having the power and freedom to be the man you want to be, no matter the circumstance and also knowing the only real and true thing about us is what God says about us

Faith is never static… If it is not increasing, it is decreasing.  Just like we exercise our bodies, we need to exercise our faith each day.
MOLESKIN:
Prayer Requests: Pool Boy – Finances/Family, Judge Judy – wife’s anxiety, Mr Rogers, Jim Johnson

ANNOUNCEMENTS:
N/A

JUCO Iron PAX Week 1

THE SCENE:

66 degrees in the gloom, JUCO met at HVA to use the Turf on the Football Field.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We did not warm up.  In the interest of time the Killa B’s workout was the focus.
THA-THANG:

Start at the goal line.  Broad jump (Bunny Hop) 10 yards to the 10 yard line then, 10 burpees, 10 Bonnie Blairs,  10 big boy sit ups.  Repeat 3x every 10 yards.  Then bear crawl 30 yards back to start (Goal Line).  That’s 1 round.

Do 5 rounds for time.

MARY:
No Mary, no time.  As guys finished they jumped back into the workout to encourage those still in progress.
COUNT-OFF & NAME-O-RAMA
24 total.  2 FNG’s Butter Knife & Stage Dive, plus a visitor named Smokey from Jacksonville.
CIRCLE OF TRUST/BOM:
Being desperate and alone.  A story about being desperate and alone at a point in my life, and relying on God for help when no one else was there.
MOLESKIN:
4 prayer requests. Emily and her postpartum, The Alexander family dealing with Cancer and loss, Guardrail’s son and his asthma, and Mr. Rodgers and the recent loss of his son.
ANNOUNCEMENTS:
Back to JUCO on Monday.  The Saturday JUCO bomb will take place at the Bomb Shelter.  Mr. Rodgers is on Q, and we will be there to support him.

Lounging on sophomore hill.

THE SCENE: Perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, side straddle hop, merkins, about 15 burpees

THA-THANG:
Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear,  10 burpees low, 5 burpees high figure 8 pattern

MARY:
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:
2 Timothy 1:7
MOLESKIN:
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Waking up the legs

THE SCENE: JUCO not too muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 windmill, 10 hairy Rockettes, 15 mountain climbers, 10 tempo merkins, 10 Moroccan night club, 7 cherry pickers
THA-THANG:
Mosey to the parking lot north of the maintenance building. Begin at the south-most corner.

  • 20 merkins
  • bear crawl to next corner going counterclockwise
  • 20 Freddie Mercury IC (4-ct)
  • run to the next corner
  • 20 squats
  • run up the hill
  • 10 burpees
  • mosey down and then run to the coupon pile
  • grab a coupon and do 20 curls and 20 tricep extensions
  • run up the stairs
  • 20 flutter kicks IC (4-ct)
  • down the stairs
  • lunge walk to the corner of the parking lot
  • 10 burpees
  • run back to start
  • AMRAP

MARY:
No time today!
COUNT-OFF & NAME-O-RAMA
11 PAX on a holiday…not bad.
CIRCLE OF TRUST/BOM:
II Tim. 3:16-17 – “All scripture is inspired by God and profitable for teaching, for reproof, for correction, for training in righteousness; so that the man of God may be adequate, equipped for every good work.”  Study the Bible to gain true knowledge, wisdom, and understanding for all of life’s difficulties.
MOLESKIN:
Welcome FNG Jitters!
ANNOUNCEMENTS:
TTTP on September 14th.

Leave your Burden…Jesus sacrificed for you!

THE SCENE: 63* and absolutely perfect! Bombshelter AO
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Tempo SSH Sealclaps x 10

Tempo Squats x 10

Tempo Merkins x 10

Tempo BBS X 10

Hurpees x 10

THA-THANG:

  • Mosey to lower softball field with Hammer/weight stopping along the way to do presses/thrusts x 10, 4 stops (Weights represent carrying burdens in life)
  • Circle the Waggons- without weight run single file around circle of cones, switch directions when hear “Switch”, when hear “Down” drop and do Burpee. Incorporate Highknees and side shuffle, RR for 5 min, pick up weights 10 presses, mosey w weight to next station Presses along the way
  • Trolly Grid- start w 3 Merkins at every star running from one star to next x 8, BBS at stars lunge to next x8, 3 Squat Jumps at stars x 8 BearCrawl to next, 2 Burpees at stars x 8 and Broad Jump to the next
  • Bo Knows- battle buddy up, one does wall sits while holding weight out while buddy does 100+ HighKnees, RR
  • Pick up weight mosey to next station pressing along way
  • run to cones stop and do 5 Carolina Drydocks at every cone x 10, go back the other way stopping to do 5 x Boxcutters at cone x 10

MARY:
Tempo flutter kicks x 15, Tempo Hello Dolly x 15, Dead Bug x 20, LBCs for last minute

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:
We can not control our burdens through out life but we have hope for eternal life through Jesus’ sacrifice. Leave your burden with him and rest assured!
MOLESKIN:
🙏🏻Pray for Mayberry’s daughter, Mose’s Friend and people in Florida due to Hurricane, and our FNG @Treble’s friend who is having brain surgery
ANNOUNCEMENTS:
Check out the calendar we have a lot going on!