F3 Knoxville

Tag: Snowbird

Where’s Billy Dee Williams

THE SCENE: Unseasonably warm, but awesome
F3 WELCOME & DISCLAIMER Administered honestly. We know mouth-to-mouth and lip-to-lip
WARM-O-RAMA:
SSH IC
Gradycorns
Cherry Pickers
Michael Phelps, some of this, some of that
THA-THANG:

Mosey the long way to the smokehouse

4 cones roughly 25 yards apart
CMUs have returned!

  • Cone 1/Homebase:
    • 10 Squat Press
  • Rifle carry to Cone 2
  • Cone 2:
    • Colt 45s
  • Rifle carry to Cone 3
  • Cone 3:
    • Overhead presses or bent rows
  • Rifle carry to Cone 4
  • Murder bunny back to Cone 1, repeat cycle 2 more times
  • Next set partner up and do-si-do
    • Partner 1 takes both CMUs and Farmer Carry around the square
    • Partner 2 does some burpees
    • Switch
  • Repeat one more time
  • Last set!:
    • Partner 1 bernies to cone 2, karaoke right to cone 3, run to cone 4, karaoke left to cone 1
    • Partner 2 does merkins
    • Switch
  • Mosey back to smokehouse, then to the flagpole
  • Get some random ab work in
    • LBCs
    • V-ups
    • Flutter kicks
    • Australian Supermans
    • Motivators
  • Mosey back to flagpole

MARY:
None today
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
Check on your people.  Be leaders in the community, it’s that time of year where it gets hard for some people.  Check on them, help them get the right resources if they need them.  Don’t forget 988.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics on 11/5.  Teaming up with Dog Pound

5 years ago BB

THE SCENE: A cool, 44 degrees and clear and 9 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the splashpad
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks
Run to boat ramp
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!

Climbing The Equalizer Leg Ladder

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC

THA-THANG:

Mosey to home base. ascending Ladder.  Do 1 station, run back to start, do 2 stations, run back to start, etc. 10 reps of everything.

  1. SSH
  2. Squats
  3. Lunges
  4. Single Leg Bridge
  5. Calf Raises
  6. Squat Jumps
  7. Broad Jumps
  8. Monkey Humpers
  9. Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The revenge of the dragon

THE SCENE: mid-30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Windmill x10; High knees and butt-kickers across the parking lot.

THA-THANG:
Mosey to bathhouse for some 7’s

  • pull-ups at the bathhouse
  • v-ups at the bottom of the ramp.

Top Parking lot for a DORA

  • 100 HR merkins
  • 200 big boys
  • 300 squats

Finished with the dreaded Welsh Dragon. Well, we didn’t finish… the dragon finished us.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 11:9Rejoice, O young man, in your youth, and let your heart cheer you in the days of youryouth. rWalk in the ways of your heart and sthe sight of your eyes. But know that for allthese things tGod will bring you into judgment.

Wait on the Lord

THE SCENE: 50 and cooling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 motivators

 

THA-THANG:
mosey to the outhouse

  • 30 second wall sits
  • 15 squats
  • do it again…
  • mosey to the top of the world
  • 15 merkins
  • 15 squats
  • do it again
  • Mosey to the bottom tables
  • 15
  • 15 squats
  • do it again
  • mosey to the outhouse
  • 30 second wall sits
  • 15 squats
  • do it again…
  • Mosey to the rock pile and pick up your favorite rock
  • 15 curls
  • 15 OHP
  • 15 triceps extent ion
  • squats with your rock
  • Do it again
  • Mosey to the flag pole
  • 15 v-ups
  • 15 squats
  • do it again
  • Mosey to the tennis court
  • 15 SSH
  • 15 Squats
  • Do it again
  • Mosey to the AO for Mary

MARY:
10 motivators

warm down some of the leg muscles.

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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics is on 11/5. Sign up here: https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform