F3 Knoxville

Tag: Scooter

Slow & Heavy Wins the Race

THE SCENE: Cool and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC, Baby Arm Circles Forward x10 IC, BAC in Reverse x10 IC, Stretching OYO
THA-THANG:
20 Minute AMRAP: With a Battle Buddy PAX Completed the Following with a Ruck/Sandbag/ or CMU

  • 20 Curls
  • 20 Presses
  • 4 Ct. Flutter Kicks
  • Squats
  • Coupon Carry to the end of Parking Lot and Back

DORAS

  • Partner A Bear Crawls to fence and back while Partner B begins with the following exercises and reps:(Swap when partner A returns and the reps are cumulative between the two partners)
    • 200 Rows
    • 150 Coupon Swings (Just like kettle-bell swings)
    • 100 Tricep Extensions

MARY:
60 second Hello Dolly Burnout
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something that I have been struggling with as of late is speaking too much and not listening nearly enough. Challenge for the day is to listen more and talk less and see how much it steers our day on a more fruitful and prosperous path for everyone. God gave us two ears and one mouth for a reason. 
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Left vs Right

THE SCENE: Just like the perfect date. Not too hot, not too cold.  All you need is a light jacket!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Left and right theme today.  All excercises have delayed symmetry…
15x Left Straddle Hops IC
15x Right Straddle Hops IC
10x Travoltas (right side)
10x Travoltas (left side)
10x Buddy the Elf (left side)
10x Buddy the Elf (right side)
15x Sundials (left side)
15x Sundials (right side)

THA-THANG:
Mosey up to the Forbidden Parking Lot, line up on the curb…
10x single-leg calf raise
Mosey to other curb
10x calf raise on the other leg
Mosey back
R&R 3x, getting a bit faster each time.

Mosey on up the Matterhorn.
Stop halfway up and BooBoo Bear Crawl (bear crawl with one leg) for 25yd
Switch legs and continue BooBoo Bear Crawl for another 25yd
Mosey to the Pavalon

Perform the following exercises all on one side, run up the hill and back, then repeat with other side
10x Hanging Knee Tucks
15x Merkins – one hand and one foot on the bench
20x Step-ups (same leg)
15x One-sided LBC
10x One-handed Dips

Everyone made it through the list at least 4x (twice on each side)

Mosey back to the cones on the Matterhorn and BooBoo Bear Crawl back down.

Mosey on to the boats for 5x One-Handed 6-Count Body Builders (same as 8-Count but skip the Merkin) with each arm, then head back to the AO

MARY:
15x Side Crunches each side.
15x (or so) 4-ct Freddy Mercury
COUNT-OFF & NAME-O-RAMA
16 HIMs this morning.
CIRCLE OF TRUST/BOM:
This politics season we have left and right duking it out as usual, which was what prompted this Left and Right Q, but as I worked on the details, God brought to mind a totally different left and right context in Matthew 6:

Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven. Thus, when you give to the needy, sound no trumpet before you, as the hypocrites do in the synagogues and in the streets, that they may be praised by others. Truly, I say to you, they have received their reward. But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. And your Father who sees in secret will reward you.

Two points from the above… The first is the obvious one – Don’t do good stuff for recognition from man. Second is just one word – “When”, not “If”. It should be the default that we are going to help others – Be on the lookout for opportunities to practice “When”.

MOLESKIN:
Lovely concert during the beatdown from trumpet virtuoso Sparky!
ANNOUNCEMENTS:
F3 anniversary 11/3-4 – Sign up for picnic! Service ruck 11/17. Sign up online (links for both on GroupMe)

3 Rounds

THE SCENE: 57 degrees, no rain, dry parking lot…what more could you ask for!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, merkins x10, rockettes x20, calf stretches

THA-THANG:

Mosey to the back lot near the bottom of Matterhorn.
Round 1: 100
25 merkins run to line (50yds) and back
25 Lunges run to line and back
25 LBCs  3-count run to line
move to round 2
Round 2: 200
50 squats run to line and back
50 SSH run to line and back
50 toe touch LBCs to line and back
Move to Round 2
Round 3: 100
25 shoulder taps run to line 3 and back
25 Bobby Hurley’s run to line 3and back
25 dry docks run to line 3 and back
Move to Round 1 and keep repeating till time is up
Mosey to AO by way of steps and hill at restaurant
MARY:: dealers choice
hands up hello dollys, BBS X20, backwards leg extensions

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
WORRYING DOES BO GOOD.

““So I say to you, do not worry about your life—what you will eat or drink, or about your body, what you will wear. Isn’t life more than food and the body more than clothing? “Look at the birds of the air. They do not sow or reap or gather into barns; yet your Father in heaven feeds them. Are you not of more value than they? And which of you by worrying can add a single hour to his life? And why do you worry about clothing? Consider the lilies of the field, how they grow. They neither toil nor spin. Yet I tell you that not even Solomon in all his glory clothed himself like one of these.”
‭‭Matthew‬ ‭6:25-29‬ ‭TLV‬‬

MOLESKIN:
Big praise for Tweet-E’s M today is 18 years sober!!!! What an amazing accomplishment!
ANNOUNCEMENTS:
F3 olympics and functions around the anniversary Nov 3-4

Recycle-a-Q

THE SCENE: 71 Degrees – muggy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Toy Soldiers IC x 10
  • Merkins IC x 10

THA-THANG:

  • The De-Escalator -(borrowed from Bartman) A list of 10 exercises. Complete round and run to end of the parking lot, complete round again but this time taking off the last exercise. Rinse and Repeat until there are no more exercises remaining.
  • 10 Clean & Press
  • 9 Weighted Squat
  • 8 Curls
  • 7 T-Merkins (Steamers for Tweet-E)
  • 6 Weighted Lunges ea leg
  • 5 Flutter Kicks w/ CMU above head
  • 4 Burpees
  • 3 Burpees
  • 2 Burpees
  • 1 Burpee

MARY:

  • Tank – Flutter Kick IC x 30
  • WaxJob – with a beautiful rendition of Row, row, row your boat
  • LBC IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When leading, if we put others ahead of ourselves and our own needs, the process is natural and fulfilling. If we are worried about how we will look, or how we will be perceived, we will be riddled with anxiety and our ability to lead effectively may be hindered.

Philippians 2:3-4

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others.
MOLESKIN:

ANNOUNCEMENTS:
See Weekly E-Mail!!!

Eye-Hand mis-coordination

THE SCENE: Dog Pound, gloomy but a little cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Demos of Frogger Merkins, horse kicks
THA-THANG:
Mosey to the ice rink with a CMU. (Copying the wall jump I heard about.)

Split into partners,, one does frog walks  down bouncing a lacrosse ball switching hands and then does 20 merkins, goes back same way and does 40 shoulder taps.. Partner 2 jumps over wall and does 10 Curl-press-tris with CMU then jumps back over wall and switches with partner. Repeat (4 rounds)

line up on goal line. All bounce their lacrosse ball do one burpee and catch it moving length wise across rink. Repeat 4-6 times.

Run across Rink bouncing ball x4

Tweet E Audible: Donkey Kick Burpees holding ball between feet x10

BBS X25 bouncing ball between reps

mosey to the track with CMUs. . Run around track till you see a cone. Do that exercise. Then run to next cone. They are:

  • Shoulder tap merkins x10
  • LBCs x25
  • Frogger Merkins x10
  •  Horse kick leg ext x10 each leg
  • dry docks x20
  • Curl press tris x10

MARY:
Scissor LBCs, Flutter kicks, Peter Parker’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Discussed how sin can grab a hold of anyone regardless of  background, wealth, looks, ethnicity, intelligence and any other factor. Everyone struggles with something and the only way to get fully through it is with God’s help.  Be honest with yourself and ask for God‘s help. He will get you through it.

MOLESKIN:
We all know who is coordinated and who is not.