F3 Knoxville

Tag: Mr. Wedgie

Circuit of Life

THE SCENE: 72 and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x20 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x10 IC 4CT

Tempo Squat – x10 IC 4CT

Cherry Picker – x10 IC 4CT

THA-THANG:
Had to improvise due to the playground having lots of standing water.

Mosey to Duck Pond. 2 stations at duck pond about 100 yards apart.

Set a 1:30 timer for the exercise and a :30 to move to the other station. We did exercise 1, ran to other side of pond, exercise 2, run back, exercise 3, etc.

The goal was to do 3 rounds, we made it through 2.5 rounds. 

 

Excercise 1: Dips

Excercise 2: LBC

Exercise 3: Decline Mercs

Excercise 4: Ski jumps

Exercise  5: Bicycle Abs

Excercise 6: High Knees

Mosey back to AO

 

MARY:

Flutter Kicks

Boat/Canoe with Overhead claps to finish us out
COUNT-OFF & NAME-O-RAMA
3 – Herbie, Mr Wedgie, Wilson
CIRCLE OF TRUST/BOM:

“Your priorities aren’t what you say they are, they are revealed by how you live”

Brickyard Competition Bear Crawl Team

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Old School Stretches.  Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

  • mosey to the back lot, then continue to mosey to the track,
  • 50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
  • RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dirty 30

THE SCENE: 72° , partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x30 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x15 IC 4CT

Michael Phelps (bear hugs) – x30 IC 4CT

THA-THANG:

Mosey to the Gresham Middle School Stairs/Hill

  • 15 Big Boy Situps at the bottom
  • Sprint to the top of the hill
  • 15 Squats at the stop sign

REPEAT

5 Cones will be set up in a ~100 yard field. 

ROUND 1:  frog squat to broad jump between cones

ROUND 2: run suicide to get to next cone

Cone 1:American Hammers – x30 4CT

Cone 2: Worst Merican Ever (10 wide merc, 10 reg merc, 10 diamond merc) 

Cone 3: Mountain Climbers – x30 4CT

Cone 4: Drunk Mercs – (10 left hand high mercs, 10 normal mercs, 10 right hand high mercs) 

Cone 5: Over head claps – x15 4CT

MARY:

  • The Spanking (30 burpees together)
  • Flutter Kick x10 IC
  • Edward Scissor Legs x10 IC
  • Circle of Pain
  • Boat/Canoe on the way out

COUNT-OFF & NAME-O-RAMA
4 HIMs celebrated with me. Wilson, Herbie, Mr. Wedgie, and Filter.
CIRCLE OF TRUST/BOM:
We have been going through Nehemiah at church. It has been eye opening for me to see the amount of opposition he faced when doing something God had called him to do. We may face the same opposition/distractions when we are trying to accomplish our goals, whether that be in our marriage, parenting, at work, or trying to better ourselves at F3. Read Phillipians 3:12-14

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Quacken Circuit at The Quacken

THE SCENE: low 60s. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

BAC x15 ea IC

Cherry Pickers x10 IC

Little bit of This

Tempo merkins x10 IC

THA-THANG:
Mosey to hill behind church. Dubbing this Mount Frasier from now on.

7s.

1 BBS at the bottom. 6 squat jumps at the top.

Mosey around a bit. Do 2 burpees en route. Mosey back to FC park from top of Hotel down.

6 Station Quacken Circuit – stations placed around the park circuit. Do 20, 25, 30 reps respectively for each lap.

  • #1 5 Burpees each time
  • #2 Merkins
  • #3 Lunges 2CT
  • #4 Diamond Merkins
  • Do 1 Burpee each side of the two Quacken bricks in front of the Lions Club Building as penance.
  • #5 American Hammers 4CT
  • #6 roll the dice – do 25 of whatever exercise you get. Each PAX rolls for their own exercise (skip the Burpees)
  • Bear crawl from #6 to #1
  • Repeat until time.

MARY:
Ain’t nobody got time for that today!

COUNT-OFF & NAME-O-RAMA
Wilson, Mr. Wedgie, Duggar, Herbie, Filter
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31 “Whether you eat or drink or whatever you do, do it for the glory of God”
MOLESKIN:

ANNOUNCEMENTS: