F3 Knoxville

Tag: Snowbird

AMRAP Down the Right Path

THE SCENE: Just a tad chilly, but clear… And that MOON!

F3 WELCOME & DISCLAIMER: Done and done poorly

WARM-O-RAMA:

SSH IC x20 | Cherry Pickers IC x4 | LBAC IC x10 each way | 1 Burpee OYO | Tempo Squats IC x10

THA-THANG:

Mosey to Tennis Courts for 3 Rounds of 10 min AMRAP each

  • Round 1:
    • 10 BBS
    • 10 Squats 
    • 1 Lap around outside of TC 
    • 20 BBS 
    • 20 Squats 
    • 2 Laps around outside of TC
    • 30 BBS 
    • 30 Squats 
    • 3 Laps around outside of TC 
  • Round 2: 
    • Same format as round 1 but with: 
      • Dips
      • V-Ups
  • Round 3: 
    • Same format as the first two rounds but with:
      • Imperial Walkers 
      • Merkins

MARY:

Mary involved PAX-led ab workouts:

-Hello Dollys

-Flutter Kicks

-Freddie Mercurys 

COUNT-OFF & NAME-O-RAMA

11 HIMs; 0 FNGs; 4 PreRuckers 

CIRCLE OF TRUST/BOM:

While watching the last season of “Better Call Saul” this week, one of the final scenes involved a flashback between the main character and his brother. Throughout the series, we watch the main character, Jimmy McGill, slowly turn into the villain of Saul Goodman that many loved to watch in “Breaking Bad.” Chuck tells him in the flashback, “If you don’t like where you’re headed, it’s never too late to go and change your path.” 

We have to remember this. No matter how far gone you think you might be down the wrong path, there is always a chance to correct your course. Lean on those relationships that are good for you. Let those that have gone down that wrong path and course corrected guide you. You can always return. 

MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

Convergence tomorrow (1/7/23)

New Q-signup app

Perfect Attendance

SCENE: Heat Wave

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC 
  • Rockettes IC

THA-THANG:

Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Step Ups – flag circle
  2. BBS – playground gate
  3. Crab Toe Touches – playground
  4. Squats – loading zone
  5. Imperial walkers – top of soccer lot
  6. SSH – tennis midline
  7. Incline Merkin – pavalon
  8. Single Leg Bridge – stinky gate
  9. Flutter Kicks – stinky corner
  10. VUps – along the water
  11. Shoulder taps – along the water

MARY: 

  • American Hammers
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Fruit of the Spirit

Pick up your 1 Stick

THE SCENE: 33 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 Cherry pickers

30 SSH

10 OH Claps

10 Seal claps

5 burpees

THA-THANG:
mosey to the smoke house and pick up a Coupon, then get a battle buddy and head up to the Basketball court

  • one partner does OHP while the other partner runs to the bearmuda triangle and does 5 squats then runs back and trades positions
    • 3x
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Repeat with new excersisers
  • Coupon swings and merkins at the Bearmuda traingle.
    • 3x sets
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Everyone mosey’s over to the flagpole
  • 30 hello dolly’s with the coupon over head
  • 5 count star gazers
  • mosey back to the smoke house

MARY:
5 burpees

CIRCLE OF TRUST/BOM:
Y compare the troubles which we have to undergo in the course of the year-to a great bundle of sticks, far too large for us to lift.
But God does not require us to carry the whole bundle at once. He mercifully unties the bundle, and gives us first one stick, which we are to carry today; and there another, which we are to carry tomorrow. and so forth.
We can easily manage our troubles. If we would only carry the trouble appointed for each day, But the load will be too hear for us if we carry yesterdays burden over again today, and then add the burden of tomorrow to the weight, before we are required to bear it.”
John Newton
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
coffee afterwards

convergence January 7th.

1000 reps ????

THE SCENE: a cold 23 degrees 
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
I. TN rocking chair . 2. Five failure to launch 3. SSH

THA-THANG:

  • Tabata style 40 seconds work 20 second rest 8 sets/3 round
  • 1000  step-ups
  • Bruce lee Abs ( America hammer,  leg lifts, awkward turtles,  little baby crunches, heels to Heaven,  Flutter kicks)
  • Sprint and push (5 rounds of sprint parking lot by picnic tables.  Then 30 merkins)

MARY:
Circled back at the AO flag for some Pax led workout
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
Trying to do 1,000 rep step ups in 45 minutes is practically impossible. But doing it with other men we can succeed.  F3 is about getting out of your comfort zone,  facing adversity together so you can become what God wants you to be.
ANNOUNCEMENTS: