F3 Knoxville

Tag: Raincheck

Valley forge

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THE SCENE: Finally a crisp in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

lunge reach, heel kicks, Frankenstein, Hugh knees, side lunges.
mosey to valley of death. Along the way we stopped and did some shoulder taps and squats till the 6 caught up then we moved out. Shout out to the 6 for catching up and moving out right away.
THA-THANG:
Valley Forge

start at base of Death Valley

deck of cards. Suit is exercises, # is where you’re moving. Repeat for time.

25 of all exercises

Heart- Perfect merkins

Club- Iron Mikes 

Spade- Apollo ono (SC)

Diamonds- V ups

1-4 run up spaghetti

5-8 Bernie up spaghetti

9-10 broad jump to first light post on never ending

Face cards- bear crawl to first light post on never ending

Ace- run the gauntlet- top of never ending to top of spaghetti

MARY:
No time but we hit some v ups, and apolo in the way back. And top of blind man’s hill Q called impromptu partner plank hold. One partner plank other feet on guardrail and hands on back of pax planking, rest of pax bear crawl under
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t let fear hold you back from seizing opportunity in your life.
MOLESKIN:
Lots of new faces not a lot of VQs. Let’s get some this month!!
ANNOUNCEMENTS:
2ndF lunch 11/18 Maryville Corner Market

11/2/2022 Arsenal

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track.
THA-THANG:
Thang 1: partner up and run opposite directions around track. When you pass each other, do exercises in a pyramid manner

  • 10 BBS
  • 20 merkins
  • 30 squats

Thang 2

Back at basketball courts. Walking lunge the sideline, bear crawl baseline with burpees in the corners. Every round, increase burpees by 1. After 10 min, switch to reverse lunge and crawl bear

MARY:
Pax Roulette
COUNT-OFF & NAME-O-RAMA
9 including FNG Lab Rat and DR member Nightlight. Welcome!
CIRCLE OF TRUST/BOM:
If you never taste a bad apple, you will never appreciate a good apple
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Noah’s Square

THE SCENE: Low 40s with clear skies

F3 WELCOME & DISCLAIMER:

Done while holding plank

WARM-O-RAMA:
SSH x20 IC; Tempo Squat x10 IC; Tempo Merkin x10 IC; Burpee x5 OYO

THA-THANG:
Square set up using the baseline and midcourt of the basketball court. Do exercise at each corner then move to next corner using movement stated at corner. Start with 10 reps and increase by 10 every time around.

  • Monkey Humpers (4-ct) – Seal Crawl
  • Crunchy Frog – Duck Walk
  • Dancing Bear – Crab Walk
  • Zebra Kick – Kangaroo Jumps

MARY:
Hello Dolly x20 IC; Rosalita x20 IC; Boxcutter x10 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:

“You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet. “You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”

‭‭Matthew‬ ‭5:13-16‬

We are called to be salt and light to the world. Don’t hide your light or lose your saltiness but instead stand firm in your belief

MOLESKIN:
Smuggler’s mother-in-law diagnosed with breast cancer, Rep Sleepy dealing with daughter’s various issues

ANNOUNCEMENTS:
Miles for Maryville on 10/22

Monday Ropes and Bells

THE SCENE: Cool…maybe cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
TN Rocking Chair x 10, Tempo Squats x 10, Tempo Merkins x 10, Run to Butterfingers’ truck to get all the things x 1.

THA-THANG:
EMOM Kraken Rope Bell Thingy – 1 minute on each station – after complete all stations run a lap – 5 rounds!

  • ST1 – Battle Rope Double Waves
  • ST2 – Incline Merkins
  • ST3 – 60lb Sandbag squats
  • ST4 – Battle Rope Double Outside Waves
  • ST5 – Left Leg Drop Back Squat w/ 20lb Kettlebell overhead
  • ST6 – Kettlebell Swings 35lbs
  • ST7 – Decline Merkins
  • ST8- Right Leg Drop Back Squat w/ 20 lb Kettlebell overhead

MARY:
Pax Ring of Fire – Hollow Hold Sandbag Pass
COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Raincheck, Rep Sleepy, Shrimp Net, Smuggler, Third Base
CIRCLE OF TRUST/BOM:

“Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.”

― Charles Kingsley

Friday Block Biscuit

THE SCENE: TGIF
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct 15, Tempo Deep Knee Bend x 10, Tempo Squat x 10, LBAC’s 4ct Fwd/Bwd x 10
THA-THANG:
Block Biscuit

25 CMU Curls, 25 CMU OH Press, 25 Bent Rows

R1 – 1 Lap , R2 – 2 Laps, R3 – 3 Laps, R4 – 2 Laps, R5 – 1 Lap * Pretty sure Nair got to round 7.

MARY:
Flutter Kick 4ct 25, Protractor 5,10,15,20,25,20,15,10,5 degress
COUNT-OFF & NAME-O-RAMA
Butterfingers, CropDust, Hot Squat, Nair, Smuggler, Raincheck
CIRCLE OF TRUST/BOM:
There is no road too long to the man who advances deliberately and without undue haste; there are no honors too distant to the man who prepares himself for them with patience.
Jean de la Bruyere