F3 Knoxville

Tag: Stretch

Falcon & 11s

THE SCENE: Dry, Upper 40s, Gorgeous

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Grady Corns IC x25
  • Deconstructed SSH (Quickly scrapped these)
  • SSH
  • Stretch OYO

THA-THANG:

Borrowed Sergeant Slaughter’s “flight of the blue falcon”: PAX take turns with a CMU. When you receive the CMU, designate an exercise & begin a 10 count. The PAX take off on a fast mosey, at the end of the 10 count, PAX perform AMRAP of your designated exercise until you rejoin the PAX & pass off the CMU. To make sure you are not bored during your 10 count, you perform bicep curls with your CMU. Rinse and repeat.

After a lap around the AO, we dropped our CMU and moseyed to the playground where we did 11s with dips at the playground & step-ups (each leg) at the flag circle.

MARY:

  • Box Cutters IC x10
  • LBCs IC x10
  • American Hammers IC x10
  • Australian Snow Angels IC x10
  • Cobra Kai x10 OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Gratitude – Most of my bad days are still pretty good. We have much to be thankful for.

Coming Down the Ladder

THE SCENE: Not raining…nothing else mattered.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20; Cherry-picker x5; Tempo merkins x10; cobra kai x5; butt-kickers, high knees.

THA-THANG:

Mosey to Splash Pad

Descending Ladder.  Do all ten exercises, take a lap around the parking lot and drop the top one.  Do all 9 exercises, take a lap, and drop the top one.  Etc… etc… etc…

  • 10 — Burpees
  • 9 — Jump squats
  • 8 — Diamond merkins
  • 7 — Lunges (each leg)
  • 6 — CDD
  • 5 — BBS
  • 4 — Iron Mikes (each leg)
  • 3 — Ultimate merkins (4-ct)
  • 2 — Man-makers
  • 1 — Pull-up

About halfway thru the ladder, we did a lap around the track and back for a “break”.

Mosey back to AO.

MARY:
LBC x21 (4-ct); Side crunches x 10 (4-ct) both sides.

COUNT-OFF & NAME-O-RAMA
Dirty dozen.
CIRCLE OF TRUST/BOM:

God doesn’t need our good works, but our neighbors do.

From Matt Perman’s book — “What’s Best Next”.

“That’s the biblical ethic.  We are not to be scant and scarce in our good works, or even nominal and mediocre, but abundant and liberal in doing good.  We are not simply to do good for some people here and there; we are to do good for all people as often as we can and as much as we can.  While we cannot do all the good that is conceivable, the Scriptures do expect us to do a lot of good — that is, to abound in it.”

Proverbs 3:27 — “Do not withhold good from those to whom it is due, when it is in your power to do it.”

Galatians 6:10 — So then, as we have opportunity, let us do good to everyone.”

52 Card pick up with Miles

THE SCENE: cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5X

right over left foot, touch your toes 10 sec

Left over right foot, touch your toes 10 sec

Mosey to the flag poll.
THA-THANG:
Played 52 card pickup where each suite is a different workout with two jokers. every 10 cars we run a lap.

  • Diamonds – dips
  • Hearts – merkins
  • clubs- v ups
  • spades- Plank Jacks
  • Jokers- 15 burpees

 

MARY:
Go around the large circle and get some legs and core work done. Some of the exercises included but not limited too:

  • captain thors
  • american hammers
  • hello dollies
  • SSH
  • freddy mercury
  • box cutters
  • merkins

 

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:
Thankfulness, be thankful for those in your life. Especially Family. They are going be always be there and you need to be peach makers with them. Friends come and go but family never leaves us. let’s remember to be peace keepers in our lives.

Shotgun Q at the Eqalixer

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers 7x

hello dollys

THA-THANG:

  • Mossy to the parking lot
    • Bear crawl to every other line and do 5 Plank Jacks
  • To the end of the spaces
  • Run to the flag pole
    • 20 Dips
  • Run to playground
    • 20 Merkins
    • 20 BBS
  • Run to dock
    • 20 Carolina Dry Docks
    • 20 box cutters
  • Run to the Bermuda Triangle
    • Bear Crawl to the first corner
    • 20 plank Jaxs
    • Crawl Bear to the second corner
    • 20 V ups
    • Bear Crawl to the third corner
    • 20 Squats
    • Do it again!
  • Run to flag pole pick up Blue Falcon
  • BLUE FALCON Till Time

MARY:
Stipped lead us in bbs

Training wheels lead us in Imperial squat walkers

 

COUNT-OFF & NAME-O-RAMA
stripped, stretch, Training wheels, Ribbed
CIRCLE OF TRUST/BOM:
Make Valentines Day the normal in your marriage, not the exception.

 

 

Pavalon to Pavalon

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA THANG:
Run from pavalon to pavalon. Do One exercise at each pavalon. Move to next exercise on return. Both pavalons have same exercises but in random order. They are:

  • 20 merkins
  • 20 squat jumps
  • 30 dry docks
  • 20 Flutterkicks
  • 10 burpees
  • 10 inch worms
  • 20 shoulder-tap Merkins
  • 20 BBS

MARY:
am hammers, Flutters, Freddy Mercury’s, Merkins
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Inspiring people live courageously

“Then some Jews came from Antioch and Iconium and won the crowd over. They stoned Paul and dragged him outside the city, thinking he was dead. But after the disciples had gathered around him, he got up and went back into the city. The next day he and Barnabas left for Derbe. They preached the gospel in that city and won a large number of disciples. Then they returned to Lystra, Iconium and Antioch, strengthening the disciples and encouraging them to remain true to the faith. “We must go through many hardships to enter the kingdom of God,” they said.”
‭‭Acts‬ ‭14:19-22‬ ‭

Who are you going to inspire?

ANNOUNCEMENTS:
None