F3 Knoxville

Tag: School Zone

Misty. Countin’. Hops.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 13 Reps of All
  • Grady Corns IC | Windmills IC
  • Rockettes IC | SSH IC

THA-THANG:

Three circuits, each done three times (23/13/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers 

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat 
  • SSH 

Circuit 3

  • Merks
  • Dips
  • Dry Docks
  • Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 1Cor13 – 4 Love is patient and kind. Love is not jealous or boastful or proud 5 or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. 6 It does not rejoice about injustice but rejoices whenever the truth wins out. 7 Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.

ANNOUNCEMENTS: Coffeeteria Friday & Calendar 

PRAYER

Q3—Just Playing Around

THE SCENE: Monday morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Grady corns *15

.
THA-THANG:

Bear crawl/crawl bear/crab walk/glute bridges at tennis courts

Grapevine/ski jumps at basketball court

Monkey bars

Box jumps/step ups around the edge of splash pad

Lunge to the top of the hill, sprint down

Incline/decline merkins on picnic tables, LBCs

Hanging V ups/pull ups

Curls triceps rows with rocks

Carolina dry docks

More curls triceps rows with rocks

Slide down slide

Tempo dips and squats

Back to AO

MARY:
Stretching and ring of fire

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I love one specific part in the Bible story of Shadrach, Meshach, and Abed-nego, when the king gives them one last chance to bow down to his idol, and they tell him that God is able to save them from the furnace—“but if not”—if He doesn’t, they still are going to choose to follow God.

They beautifully show two companion principles that we each have to learn to balance—focused faith in Jesus Christ and complete submission to His will.

May we follow the perfect example of Jesus Christ as He prayed in Gethsemane “Not My will, but Thine be done.”  May our prayers help lift our hearts and desires to be in line with what God wants for us, for He loves us perfectly and knows what we need to experience to become our best selves.

Wrong Way Bunny Slope – The Equalizer 5-9-22

THE SCENE: Mid 50’s with a clear sky and wet grass
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
First ever attempt at a Warm-O-Rama in motion.  The PAX filed in behind the Q as we made our way towards the Smokehouse while knocking out the warm-ups below:

– Imperial Walkers; Lateral Plank Walks x 10 each way; Grady Corn IC x 5; Walking Lunge x 5 (2=1); Super Marios x 5 (2=1); Toy Soldier x 5 (2=1)

THA-THANG:
The PAX was divided into random pairs to complete AMRAP of the “laps” below in 30 minutes, with the start/finish line at the base of Bermuda Triangle

  • “A” Lap
    • Rifle Carry to the Rock Pile
    • Murder Bunny up the hill from the Rock Pile to the Picnic Pavilion
    • Complete 4 Over-The-Top Merkins at the Grill Pad (side > middle > side = 1 rep)
    • Rifle Carry to Bathhouse and complete 4 Pull-Ups
    • Rifle Carry to the finish and hand off the CMU to your partner before embarking on “B” Lap
  • “B” Lap
    • Run to the Full-Court, following a path that leads up the steep slope at the baseline
    • Complete 10 Reverse Crunches and 10 Merkins
    • Run to the Playground and complete 10 Dips
    • Bear Crawl from the Playground to the Road
    • Run to the finish before relieving your partner of the CMU and embarking on “A” Lap

MARY:
0.75 lap around the track and two consecutive 10-counts at the AO
COUNT-OFF & NAME-O-RAMA
12 Monday HIMs
CIRCLE OF TRUST/BOM:
Don’t shy away from high standards.  Identify areas in your life where you’re checking the box too quickly.  In the workout, maximum effort was required in order to take a short break.  In life, you must have the discipline to only break once the work is complete.
MOLESKIN:
ANNOUNCEMENTS:

Peacock Invitational Kraken

SCENE: 65° & sweaty

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • PullUps//Burpees – bottom of splash pad ramp
  • Step Ups – top of splash pad ramp
  • Dips – picnic tables
  • Mountain Climbers- splash pad handicap exit
  • Merks – below splash loading zone
  • Flutter Kicks – midpoint of splash pad parking
  • CDD – end of parking lot under light
  • Squats – top of curvy parking

MARY: 

  • Box Cutters IC 

STRETCHES:

  • Bend down & grab toes
  • Figure 4
  • Child pose
  • Cobra Kai/upward dog

COUNT-OFF & NAME-O-RAMA

BOM: The first temptation of every leader is to misuse our power to take instead of to give. -Glenn Packiam

CMU Monday @ The Equalizer

THE SCENE: The weather is getting *NICE* … several members of the PAX decided that sleeves were optional today
F3 WELCOME & DISCLAIMER: Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x10 | Tempo Squats IC x5
THA-THANG:
CMU MONDAY!

Mosey to Smokehouse for a CMU (we used our entire allotment of CMUs today, looks like the AOQ needs to make a trip to Lowe’s this week).

Line up on Field for some CMU-icides. Rifle-Carry your CMU to the first cone, do 10 Block Merkins, mosey back to start, and do 10 Squats. Mosey to CMU, Rifle-Carry to the second cone, do 15 Block Merkins, mosey back to start, and do 15 Squats. Repeat for all cones, adding 5 to the rep count (6 total cone stations = 35 of each)

When at the top of the ladder, start over with the exercises changing to OH Press / Imperial Walkers on a 2 ct.

RINSE AND REPEAT UNTIL THE SIX FINISHES

Partner-up. 1st partner farmer carries BOTH CMUs clockwise around the track while 2nd partner runs counter-clockwise. When partners meet, switch. Recover once CMUs make their way around the track once

MARY:
SWB: Stretching with Blindside

COUNT-OFF & NAME-O-RAMA
15 HIMs; 0 FNGs; 3 Pre-Ruckers

Tank, Trunk, School Zone, Ribbed, Choir Boy, Snitch, Lilo, Stripped, Bookman, Mouthwash, Einhorn, Smoky, Head Gear, Aladdin, & Blindside

CIRCLE OF TRUST/BOM:

Since becoming a father 6+ years ago, I have developed a very serious devotion to St. Joseph, Jesus’ earthly father. St. Joseph is the patron saint of fathers. My favorite quote of St. Joseph’s from Scripture is, “…” That’s right, St. Joseph never speaks in Scripture. He was a man without words but not without a witness. His silent witness makes us even more aware of his actions which occurred during one crisis or another. Like St. Joseph, we don’t need words when actions will suffice. How can you develop your attentiveness to God’s will to be a man of action in the mold of St. Joseph?

ANNOUNCEMENTS:
Haw Ridge CSAUP this Friday night (9pm-Midnight); Convergence 7/2 @ JUCO