F3 Knoxville

Tag: Sparky

I-Beam Wake Up Call

THE SCENE: 40’s, no rain which was kinda nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Rockets

Merkins

Mosey around the AO parking lot

THA-THANG:
At each light along the path do the following (14 lights)

  • 5 burpees
  • 5 merkins
  • 10 BBS
  • 10 Squats

Omaha about half way and did the exercises at every other light to save time

11’s at the bathrooms: underhand grip easy ups and merkins at end of parking lot adjacent to Watt Rd.

Battle Buddy, at playground 1 buddy does close grip lat pull ups while partner runs to end of lot and does 5 – 8 count man makers, switch and repeat 2x.

Mosey to AO

MARY:
Flutter kicks – Swirly/ Shooter

Side crunches – Ratchet

Shoulder Blasters – Ratchet
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Special thanks to I-beam for the wake up call at 0500!  We almost got Boulder to post again but I failed to tell him we started at 0600 instead of 0700.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BRICK

THE SCENE: 34 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey on “Tha-Thang” Loop
THA-THANG:
Complete the #BRICK in alternating 5 & 10 reps of each of the following exercises and complete a lap between each set. Rinse and Repeat.

  • Burpees
  • Rocky Balboas IC
  • Incline Merkins
  • Capt. Thor’s
  • King Kong Thrusters

MARY:

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
CIRCLE OF TRUST/BOM:

BRICK: A singular positive Habit that is Advantageous to the individual or others

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

CMU and Bear Crawls

THE SCENE: mid 40’s, no rain….perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tie Fighter
  • Tempo Squat
  • Tempo Merkin
  • Rockette
  • THA-THANG:
  • bear crawl and lung around the parking lot (2x)
  • 75 reps of each w/running breaks after 25 reps
  • merkins on CMU
  • squat press
  • curls
  • rows
  • flutter kicks
  • bear crawl and lunge around parking lot (2x)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – Christmas is hope w/ the coming of Jesus as a baby.  I read Isaiah 9:2-7

Hills anyone?

THE SCENE:  25-ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins x 10 IC
  • Squats x 10 IC
  • High knees to speed bump and back
  • Butt kickers to speed bump and back

THA-THANG:

Mosey to Matterhorn.  3 rounds of a 5 cone suicide up the hill.  Reps of 2,4,6,8,10 at each progressive cone.

  • Round 1:  Monkey Humpers
  • Round 2:  Thrust Merkins
  • Round 3:  Plankjacks

Mosey to the Pavalon.  5 rounds of exercises.

  • Round 1:  10 pullups, 10 knee ups, 10 incline merkins.  Run to top of hill and back
  • Round 2:  8 pull ups, 8 knee ups, 8 incline merkins.  Run to top of hill and back
  • Round 3:  6 reps of each
  • Round 4:  4 Reps of each
  • Round 5:  2 reps of each

10 Burpees OYO before leaving the pavalon.  Mosey back to top of Matterhorn.

Suicide back down the Matterhorn using the same 5 cones as before.  This time run frontwards down, then Bernie Sanders back up until you’ve worked your way down the entire hill.

MARY:

  • v-ups (Mayberry)
  • Peter Parker (Tweet-E)
  • Box Cutters (Sparky)
  • Fire Hydrants (Tank)
  • LBCs (Scooter)

COUNT-OFF & NAME-O-RAMA
Tank, Mayberry, Scooter, Sparky, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

 

MOLESKIN:

ANNOUNCEMENTS:

Swirly Q

THE SCENE: cold, little rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers, BAC, mosey to cess pool

THA-THANG:
bear crawl from sideline to sideline.  then, 10 merkins and jog around half of field to beginning

repeat bear crawls and add 10 merkins each time up to 40 merkins

Do it all again with lunges across the field and dips at the bleachers

Mosey to playground for Dora

BBS, pull ups, squats, merkins while partner runs lap around parking lot

Mosey to AO

Tire Pull, kettle bell swings, tire flip, shoulder presses, jump rope, running

MARY:
Boat Canoe, side crunches, supermans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be servants like Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.