F3 Knoxville

Tag: Stripped

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

Family workout #Skewer style

  1. THE SCENE: chilly 43•  sunny
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA: warm up Odd squad workout: up down, left , right
  2. Running in place, some Merkins and mountain climbers
    THA-THANG:
  3. Blob attack 5 minutes
  • Then enjoyed 5 minutes of big ball soccer
  • The 5 minutes of animal walk
  • ( bear crawl, crab walk, duck walk, goose walk, crouching tiger, gorrila walk, tortoise walk and cheetah run)
  • Climb and slide

MARY: 2.0 called out the exercise till all 2.0 had a chance to lead
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The gospel through A to F
MOLESKIN:

ANNOUNCEMENTS:

Joy at The Equalizer

THE SCENE: Cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC
  • SSH IC | Tempo Squats

THA-THANG:

Three circuits, each done three times (20/10/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • Diamond Merks
  • Derkins
  • Merkins
  • Dips then Shoulder Taps to wait for six 

Circuit 2

  • Hanging Leg Raises
  • Crunches
  • American Hammers
  • Flutter Kicks & Imperial Walkers for Six

Circuit 3

  • GA Cheerleader
  • Squat
  • Lunge
  • Split Squats & SSH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  

ANNOUNCEMENTS: Coffeeteria Wednesday

PRAYER