F3 Knoxville

Tag: Mouthwash

Goat Yoga minus the goats

THE SCENE: 74 degrees, humid enough to make Snitch sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (4ct) x5

Baby arm circle’s (4ct) x10 and reverse

SSH (4ct) x20

Mosey to Carl Cowan sign

THA-THANG:

10 T push ups

10 ultimate squats (Narrow, normal, sumo = 1)

10 (4ct) Freddie Mercury’s

Run a lap on sidewalk

+Repeat for a total of 4 times

MARY:
Around the world ab workout

30 (4ct) Flutter Kicks IC

20 side crunches

15 (4ct) shoulder taps IC

20 (4ct) Hello Dollys IC

30 (4ct) American Hammers IC

10 BBS

 

~15 minutes of Dudes stretching with Dudes (aka Yoga)

bent over Hamstring stretch

Cat/Cow

neck stretch

child pose

shoulder stretch

hip flexor stretch

pigeon pose

seated hamstring stretch and straddled hamstring stretch

butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

With everything going on with the Pandemic, be sure to check in on people and make sure they are doing well.

When you are visiting family and friends, try to avoid the “How is work going?” and ask “Are you happy?”

The happiest of people don’t have the best of everything, they make the best of everything.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP tomorrow 7/18/20 at the dogpound at 6:30am

Climbing down the ladder

THE SCENE: humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator x12 (it was a little early to think this hard), cherry-picker x5, Rockettes x10, BAC x10 both ways, tempo squats x10.

THA-THANG:
Mosey to splashpad.

Do all ten exercises, take a lap around the parking lot, drop the top one and repeat.  We took an intermission half way thru and took a lap around the track together.

  • 10 — Burpees
  • 9 — Squat jumps
  • 8 — Lunges (each leg)
  • 7 — Diamond merkins
  • 6 — CDD
  • 5 — Monkey-humpers (4 ct)
  • 4 — Captain Thors (starting at 1 and progressing up to 4….so technically 10 captain Thors..oops)
  • 3 — Ultimate merkins
  • 2 — Box Jumps
  • 1 — Decline merkin

MARY:
1 Captain Thor just to mess with them, Flutter-kicks x 20 (4-ct), Freddie Mercury x15 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s a great time to know the Lord.  So much in our culture is shifting.  Apart from being anchored in knowing God, we are like shifting sand driven by the waves all around us.  Anchor your souls in the knowledge of God.  What a great time to go back and study some basic theology (study of God) about the attributes of God — He is unchangeable, holy, wise, good, loving, sovereign.  To know God leads to trusting God and finding an anchor for our souls.  Spend some time in the Bible, a good theology book, or grab another man and study God together. 

What a Bear

THE SCENE: 70ish° , 90ish% humidity. So refreshing.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • SSH IC
  • Rockettes IC
  • Grady Corns IC

THA-THANG:

Mosey to tennis court. Descending four corners. Do 10 each of four exercises, one in each corner. Run the long sides, bear crawl the short. After each lap, drop the rep count by one. Exercises were:

  • Burpees
  • Merkins
  • Squat Jumps
  • Box Cutters

MARY:

  • Pickle Pounders IC
  • LBCs IC
  • Hello Dolly IC
  • Cobra Kai OYO

STRETCHES:

  • Butterfly
  • Hamstring
  • Overhead tricep stretch

COUNT-OFF & NAME-O-RAMA

Nine PAX

CIRCLE OF TRUST/BOM:

I recently asked my 5yo “What’s your favorite Bible story we’ve read recently?”

”Day one.”

”What’d you like about that?”

”Well, it was dark and then God said let there be light and there was & that’s pretty amazing.”

This was a good reminder to me that amazing encounters and experiences are all around, I just don’t always pay attention.

MOLESKIN & ANNOUNCEMENTS:

CSAUP at Dog#
MealTrain

Thankfulness at the equalizer

THE SCENE: warm with Choir Boy present.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Some of those
  • some of these
  • 3 cherry pickers
  • 1 squat
    THA-THANG:
    Mosey around the feild to the playground
  • 11s
    • pullups and run to the top of triangle
    • burpees
  • After group finished mosey to splash pad
  • 11s
    • BBS run to the top of Triangle
    • V ups
  • Mosey back to AO for some cool down stretching
  • butterflies
  • on your 6
    • left leg over your right
    • right leg over your left
    • Cobra ki
    • Downward dog
    • right over left
    • left over right
  • cherry pickers

MARY:
LBC

Carolina dry docks

sizer kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thankfulness – it’s something I’ve been pondering and dwelling on this week. I want to grow in thankfulness this year. God sent Christ of us in our lives and died.

miles and triangles

THE SCENE: cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 SSH

16 over head clap

16 little baby arm circles

16 seal claps

16 baby arm circles backwards.
THA-THANG:
mosey to the triangle break into two groups and start the fun!.

 

  • 25 Vup, Bear crawl the next corner
  • Run to the end of splashpad and run back
  • 25 Merkins, Bear crawl to the next corner
  • Run to the start of the peir and run back.
  • 25 squats, Bear crawl to the first corner
  • run to the entrance of the park.
  • Sub 5 from the number every complete round.
  • Mosy to the flag poll, reminding everyone ” the gloom belongs to us”
  • 10 second cloud gazer
  • 16 american hammers
  • Mosey to the parking lot.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember God’s thoughts are not our thoughts! Thank the Lord he does not think like us!
You guys would enjoy this book.