F3 Knoxville

That’s what it’s called

THE SCENE: 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side Straddle Hops
  2. Dynamic stretching (arm circles, leg swings, hip circles)
  3. High Knees
  4. Butt Kicks
  5. Lateral Shuffles

THA-THANG:
Partner up and mosy to the tennis court:

This workout is designed to be performed in a group setting, with individuals rotating between stations. Each station lasts for 1 minute, followed by a 30-second rest before transitioning to the next station. Complete the entire circuit 3 times for a full workout.

  1. Bobby Hurley: Focusing on proper form and explosive power.
  2. Bear Crawl Slides: Participants start in a defensive stance with feet shoulder-width apart and perform lateral bear crawls, maintaining a low position and emphasizing quick footwork.
  3. Carolina Dry Dock High-Fives: Partner up, face each other in Carolina Dry Dock positions, and perform Carolina Dry Docks simultaneously. At the top of the Carolina Dry Dock, high-five your partner with opposite hands. Alternate hands after each Carolina Dry Dock.
  4. Merkins for time: you know what to do
  5. Traveling Lunge Walks:
  6. Plank with Basketball Rolls: Partner up and face each other in plank positions. Roll a basketball back and forth between partners, using one hand at a time to maintain the plank position.
  7. Sprintervals: Set up cones or markers at increasing distances. Participants sprint to the first cone, touch the ground, sprint back to the starting point, and repeat for each cone.
  8. Wall Chair with Chest Passes: Partner up, and have one person perform a Wall Chair (Wall Sit) while the other stands a few feet away. The standing partner throws chest passes to the Wall Chair partner, who catches the ball and passes it back.
  9. Burp ‘n’ Ball: Set up a basketball hoop or use a wall as a target. Participants perform a burpee, then immediately jump up and touch the backboard or the designated target on the wall.

MARY:

  1. Slow Jogging or Walking
  2. Static stretching (hamstrings, quadriceps, calves, hip flexors, shoulders)

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:
Here is what ChatGPT4 has to say about Consistency. (not as good as what I said)

“Consistency refers to the quality of being uniform, stable, or constant in something over time. In various contexts, consistency can have different meanings:

  1. Behavior or habits: Consistency in behavior or habits means maintaining regular patterns, routines, or actions. For example, consistent exercise or consistent work performance demonstrate stability and reliability.
  2. Thoughts and beliefs: Consistency in thoughts and beliefs refers to having a coherent and logical set of ideas or values that do not frequently change or contradict each other.
  3. Quality or performance: Consistency in quality or performance means maintaining a specific standard or level of output over time, without significant fluctuations or variations. For instance, a product’s consistent quality ensures that customers receive the same experience every time they use it.

In general, consistency is often considered a desirable trait, as it demonstrates reliability, dependability, and predictability. It can build trust, enhance relationships, and contribute to personal and professional success.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s Cold Outside

THE SCENE: Fantastic December morning in the gloom. IN MARCH.
F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:
SSHs, Tempo Squats, Rockettes, LBACs forwards and backwards
THA-THANG:
Insert information about the workout.

  • 2 laps around the track
  • 10is Minutes of:
  • 10 merkins, 20 squats, 30 mountain climbers, 40 SSH
  • 2 more laps around the track
  • 10ish Minutes of:
  • 10 burpees, 20 lunges, 30 Freddie Mercuries, 40 SSH
  • 1 more lap around the track

MARY:
Flutter Kicks, Homer and Marges, Georgia Cheerleaders, Box Cutters, Missouri Cheerleaders, Side LBCs
COUNT-OFF & NAME-O-RAMA
10 PAX, No FNGs
CIRCLE OF TRUST/BOM:
Don’t let a chapter be the title of your book.
MOLESKIN:
Good luck to getting back into the usual routine! stay safe in your travels.
ANNOUNCEMENTS:
Haw Ridge sign ups, Grow Ruck informational tonight at 8:30 -> See Slack

A BLIMP and Some BOMBS (no, it was not a Chinese spy balloon)

THE SCENE: Drizzly, wet, upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHs, tempo squats, little baby arm circles (forward, backward, and combined), tempo merkins, a little of this, a little of that, and some Michael Phelps
THA-THANG:
A modified BLIMP starting from the AO

50 reps of one exercise then run to the bathhouse and do 2 pull-ups and return to the AO for the next exercise and repeat throughout the BLIMP

The exercises:

Burpees

Lunges (50 each leg)

Imperial walkers (50 each leg)

Merkins

Plank jacks

Squats

If and when finished, mosey to the rock pile and do BOMBS with 50 reps of one exercise then running to the bathhouse for 2 pull-ups and running back for the next exercise and repeating

The exercises:

Burpees

Overhead presses (with a rock)

Merkins

Big boy sit-ups

Squats

Everyone finished the BLIMP, but no one finished the BOMBS.  I’ll start with the BOMBS next time.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
6 HIMs

CIRCLE OF TRUST/BOM:
The key to success is getting started.

A little bit of something is better than a whole lot of nothing.

MOLESKIN:
Prayers were requested and made.

ANNOUNCEMENTS:
Escape from Haw Ridge coming up

Take Your Time Putting Your Shoes On

SCENE: Cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC until all PAX had their shoes on 

THA-THANG:

Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.

Sevens – Squats at Circle ball court. Dry docks at Bath House.

Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.

Keep it simple

THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warmup stuff
THA-THANG:
Exercises and laps. Start at the flag pole. Do 1st exercise and qty. Run half lap do 1st exercise and qty again. At flag pole, move to 2nd exercise and repeat pattern. Exercises at each stop are:

  • 10 burpees
  • 20 Merkins
  • 30 squats
  • 40 shoulder taps
  • 50 SSH

MARY:
Flutter kicks in a circle, one person would run around and let us know what their favorite movie, favorite food and favorite activity is for the needed fellowship to complete the trifecta.
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
I talked a little bit about Jonah and how he wasn’t the best guy to begin with as far as profits go, God sent him on a mission, and he ran thinking he could run away from God. I was very critical of him when I was discussing this with my Sunday school class This past Sunday. But as I took a moment, I realized I do this on a daily basis. So how dare I judge Jonah for not listening to God. I learned a pretty good lesson and thought I would share it with the group.
MOLESKIN:
Aladdin’s favorite movie is Brokeback Mountain
ANNOUNCEMENTS:
Nothing mentioned

if you have read this far put an emoji of sunglasses 🕶️on the comments of the slack post. Because you are cool and your future is so bright that you have to wear shades