F3 Knoxville

Tag: Neutron

Wagon Wheel

THE SCENE: Clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Windmills Forward X 10 (4 CT)
• Windmills Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad Stretch x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• Toe touches – 30 seconds
• Big boys sit-ups x 10 OYO

THA-THANG:

Wagon Wheel

Set up a series of cones in the shape of a wagon wheel. Each PAX starts in the center and then runs down a “spoke” to the edge, does the exercise for 26 reps, then runs back to the center. Moving clockwise around the wheel, PAX was challenged to get as manny spokes as possible in 30 min.

Spokes

  • American Hammers
  • Burpees
  • Crunches
  • Diamond push-up
  • Flutter Kicks
  • Carolina Dry-docks
  • Squats
  • Hand release push-up

MARY:

Hello Dolly
Flutter Kicks
Superman Swimmers
Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Exodus 20:3-5

3 Thou shalt have no other gods before me.

4 Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above, or that is in the earth beneath, or that is in the water under the earth.

5 Thou shalt not bow down thyself to them, nor serve them: for I the Lord thy God am a jealous God, visiting the iniquity of the fathers upon the children unto the third and fourth generation of them that hate me;

Filthy Fifty Golf

THE SCENE: 50 degrees with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 Minute of Jumping Jacks

1 Minute of Lunges

1 Minute of Burpees

1 Minute of Side-2-side Lunges

1 Min of Squats

THA-THANG:

Mosey across campus to the pond.  We did exercises at every tee-off pad (disc golf) around the pond.  If you complete the reps before the whole team then you run back to the last tee-off pad and run back once the last person is finished and lets the rest of the PAX know to return.  Together, we ran to the next tee.

TEE-OFF PAD Exercises:

Legs: 50 Box jumps (on picnic tables)

Arms: 50 Push Ups (Merkins)

Core: 50 Cross Toe Touch V-Up

Legs: 50 Lunges

Arms: 50 Pike Push -Ups (Dri-Docks)

Core: 50 Knees to elbows

Mosey back to the AO.

50 Decline Push-ups (Derkins)

50 Step-ups on light poles

MARY: Built into the workout.

COUNT-OFF & NAME-O-RAMA Bartman, Booster, Neutron, Scrum, Snaggletooth and Trolley
CIRCLE OF TRUST/BOM:

Surrender / Testimony:

Rev 20:4 I saw thrones on which were seated those who had been given authority to judge. And I saw the souls of those who had been beheaded because of their testimony about Jesus and because of the word of God. They had not worshiped the beast or its image and had not received its mark on their foreheads or their hands. They came to life and reigned with Christ a thousand years.

I shared my personal testimony about my youth, teenage and young adult years. An invitation to church from a coworker where we had communion changed my life. I went to seminary, met my wife and decided Knoxville would be a great place to raise a family.

ANNOUNCEMENTS: THIRD F EVENT at The Outlook (716 20th St, Knoxville, 37916) located behind Stephanos on the UT Strip at 8:30 am. this Saturday, March 24

Cripples

THE SCENE: ColdWetDark

WARM-O-RAMA:
Baby Arm Circles

Merkins IC

THA-THANG:

Had some serious modifications as 2/3 of the group were injured

Lunged in between medians with increasing reps of merkins up to ~8

Decided to try something else

Proceeded to do

3x

30 Dips

1 min superman swims

Core exercises (Flutter kicks, Box Cutters, Hello Dollys)

Found another spot

2x

Seated pullups

1 min superman swims

Core exercises

Limped back to the AO

 

MARY:
Rotated between calf raises and ruck sack curls
COUNT-OFF & NAME-O-RAMA
Neutron Booster Shooter
CIRCLE OF TRUST/BOM:

Currently, there is a great deal of uncertainty in the world. Much of it is pessimistic. I thought I could shed some light with the BOM. According to my statistics, the world right now may be the best it has ever been. Steven Pinker just released his book Enlightenment Now: The Case for Reason, Science, Humanism, and Progress. If you do not want to read it you can check out this link- http://humanprogress.org/blog/the-worlds-getting-better-all-the-time

 

The web page cites significant improvements made in 2017.

Despite all the doom and gloom we should remind ourselves that we seem to be doing fairly well for ourselves. In other words, doing the right things has positive results in the world.

 

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill- When you sign up, join any team. We can sort all that out later.

Enjoy the Ride

THE SCENE:  40 and clear

F3 WELCOME & DISCLAIMER

  • Quickly welcomed the group because the Q was running late!


WARM-O-RAMA:

  • 30 second stretch OYO (so I could put my watch & gloves on)
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • LBAC forward & backward
  • This/that, these/those, Michael Phelps

THA-THANG:

  1. Lunge to concrete pylons
    • 30 Box Jumps on the pylons when you get there
  2. Burpee broad jump across parking lot to the sidewalk
    • 50 Calf Raises when you get there
  3. Bear Crawl across big parking lot
    • 50 Carolina Dry Docks when you get there
  4. Inchworm Merkin up the street to the first turn-in
    • 50 Jump Squats when you get there
  5. Groucho Walk up the street to the fire hydrant
    • 50 Big Boy Situps when you get there
  6. Forward Crab Walk back down the street to the first turn-in
    • 25 Diamond Merkins when you get there
  7. Gorilla Shuffle to the flag poles
    • no exercise when you get there….it’s 6:13!
  8. Mosey back to the AO

MARY:

No Mary – out of time

COUNT-OFF & NAME-O-RAMA
8 strong this morning:  Booster, Waxjob, Neutron, Scrum, Snaggletooth, Sweeper, Trolley, Bartman

CIRCLE OF TRUST/BOM:

Today’s workout was all about how to get from Point A to Point B.  In life we are usually focused on getting to “Point B” as quickly as possible.  “Point B” can be anything:  new job, more money, success, popularity, etc.  I reminded the group this morning that sometimes we need to slow down and enjoy the ride.  Take the long route, enjoy your current situation, stop & smell the roses.   Some of those are metaphorical and some are literal, regardless the point is that we don’t always need to be sprinting in a straight line at all times.  There are times to sprint, and there are times to stroll.  Pay attention and try to know the difference to prevent yourself from getting burnt out.

MOLESKIN:

ANNOUNCEMENTS:

  • Hardship Hill coming up May 19th
  • Remember JUCO is now meeting on Friday each week

Boom!

THE SCENE:
54 and slight drizzle

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC

Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.

THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1.  All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat.  All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.

  • Station 1 (at new retaining wall on the trail)
    • Box Jumps & Dips
  • Station 2 (front parking lot)
    • Dry Docks &
  • Station 3 (side parking lot)
    • Wide Merkins &
  • Station 4 (Top parking lot)

MARY

COUNT-OFF & NAME-O-RAMA
38 PAX

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!