F3 Knoxville

Tag: School Zone

Just Another AO-Q

THE SCENE: Weather could not be better for a AO-Q Handoff
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Some motivators got us started and we finished with DogPound cherry pickers. The men were then given a challenge to not drop the football with Blindside’s name on it…and they could not hang on to it for too long. Burpees was the punishment.
THA-THANG:
Mosey to the base of the stairs then a MudPuppy special. 25 of six different exercises with a lap around the island in between each one. Merkins, Squats, LBC’s, CDD’s, SSH and Lunges.

Google then took over as Q. Brought us up past the Rock for some planks and then to the backbone. Split into two at the backbone and did a lil pull up action and some Bernies to the top with Merkins and Squats. Finished with 7’s up the baby hill – burpees and BBS.

MARY:
Flutters and stuff.
COUNT-OFF & NAME-O-RAMA
21 in attendance
CIRCLE OF TRUST/BOM:
Don’t wait for a reason to show up in the gloom. By then its too late.

ANNOUNCEMENTS:
2nd F lunch at Shrimp dock TODAY at 11:20. Also, Bro-lympics are coming up.

Surprise Q. Out of Left Field. Never saw it coming.

SCENE: Crisp.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • SSH IC | Windmills 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:

  1. Super Marios – bottom of splash pad ramp
  2. BBS – top of splash pad ramp
  3. Calf Raises – Picnic
  4. Step Ups – picnic tables
  5. Crab Toe Touches – splash pad handicap exit
  6. Squats – below splash loading zone
  7. Flutter Kicks – mid splash pad parking
  8. Single Leg Bridge – end of parking lot under light
  9. VUps – top of curvy parking

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

As a great Christian writer (George MacDonald) pointed out, every father is pleased at the baby’s first attempt to walk: no father would be satisfied with anything less than a firm, free, manly walk in a grown-up son. In the same way, he said, “God is easy to please, but hard to satisfy.”

I think every one who has some vague belief in God, until he becomes a Christian, has the idea of an exam or of a bargain in his mind. The first result of real Christianity is to blow that idea into bits. When they find it blown into bits, some people think this means that Christianity is a failure and give up. They seem to imagine that God is very simple-minded! In fact, of course, He knows all about this. One of the very things Christianity was designed to do was to blow this idea to bits. God has been waiting for the moment at which you discover that there is no question of earning a pass mark in this exam or putting Him in your debt.

Then comes another discovery. Every faculty you have, your power of thinking or of moving your limbs from moment to moment, is given you by God. If you devoted every moment of your whole life exclusively to His service you could not give Him anything that was not in a sense His own already. So that when we talk of a man doing anything for God or giving anything to God, I will tell you what it is really like. It is like a small child going to his father and saying, “Daddy, give me sixpence to buy you a birthday present.” Of course, the father does, and he is pleased with the child’s present. It is all very nice and proper, but only an idiot would think that the father is sixpence to the good on the transaction. When a man has made these two discoveries God can really get to work. It is after this that real life begins.

From Mere Christianity

Clickety-Clack

THE SCENE: Break out the parkas (It’s really the best weather)
F3 WELCOME & DISCLAIMER Administered accordingly, we’re not all savages here.  Definitely not whomever Handsome Rob is.
WARM-O-RAMA:
SSH IC, Grady Corns IC, Tempo Squats IC, Cherry Pickers IC
THA-THANG:
6 stations, roll the dice at each station.  Whatever number you get, multiply it by 5 and that’s the number of reps you get to do.  Then after the burpee station, run around the exterior of the tennis court.  The exercises were as follows:

  • Dips
  • Merkins
  • BBS
  • Air Squats
  • Shoulder Taps
  • Burpees

Mosey to the rock pile.

THEEEEENNNNNN we did 7 reps of curls, 7 overhead presses, 7 rows at the rock pile, then ran to the bathhouse to do 7 pull ups, then repeated for a bit.

MARY:
Long mosey back to the #shovelflag to do some LBCs, boats and canoes (need to call on School Zone more for that stuff), Flutterkicks, then dead bugs.  Finally Kobra Kai (never dies!)
COUNT-OFF & NAME-O-RAMA
10 Fantastic PAX that included Ironman down range from Montgomery
CIRCLE OF TRUST/BOM:
“I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The function of man is to live, not to exist. I shall not waste my days trying to prolong them. I shall use my time.” – Jack London

Dude only lived to 40, but he lived.  Can’t be afraid to experience life.  Take advantage while you’re here on this earthly plane.
MOLESKIN:
Prayers for Ribbed’s wife, all those traveling.
ANNOUNCEMENTS:
Brolympics on Nov 5th, Flag handoff at Dog Pound

Around and around and around and….

THE SCENE: starting to cool down…”look at that moon”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; windmills x10; imperial walker x10; Grady corns x10; cherry pickers x5; little bit of this and a little bit of that.

THA-THANG:
Mosey to splashpad for a 5-minute complex

  • minute 1 — reverse lunges
  • minute 2 — reverse lunges + squat
  • minute 3 — reverse lunges + squat + inch-worm
  • minute 4 — reverse lunges + squat + inch-worm + merkin
  • minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder taps

Around and around and around:

  • Round 1 — 10 burpees and lap around parking lot
  • Round 2 — 10 burpees + 10 iron mikes + lap
  • Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + lap
  • Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + lap
  • Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + lap
  • Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups

Mosey to flagpole for some Mary

MARY:

Flutter-kicks x20; BBS x25; Hello dolly’s x20

COUNT-OFF & NAME-O-RAMA
7 PAX

CIRCLE OF TRUST/BOM:
Grateful for you guys. We say it often, but we probably wouldn’t push ourselves if we were alone.

Under a school bus

THE SCENE: humid …. what else did you expect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
none, run to get a CMU

The Thang

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MODIFIED VERSION OF FAT COE SANDWICH

and Other Modifications by Dr. Marc (F3 ScarU)

The Thang

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

Brenton – 3 rounds:

  1. 100 foot mosey/lunge walk/back pedal
  2. 100 foot mosey/lunge walk/back pedal
    • Perform 3 merkins halfway through

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

CIRCLE OF TRUST/BOM:
Be here every Monday to get stronger.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.