F3 Knoxville

Tag: Stripped

21’s and Fellowship

THE SCENE: 32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 windmills 4X

5 Chery pickers

10 LBAC forward and then backwards
THA-THANG:
Mosey over to the rock pile and grab a rock

  • 21’s curls – 7 lower curls, 7 high curls, 7 full movement.
  • 7’s – OHP and burpees – Run to the boat dock and do the burpee
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Tricept extensions and jump squats at the turn about
  • Hold plank wait for the 6
  • 21’s
  • 7’s – goblet squats and V-ups at the end of Bearmuda Triangle.
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Rows and merkins at the bathhouse.
  • Hold plank wait for the 6
  • 21’s
  • Fellowship mosey(TM) back to the AO hold plank to Time.

 

The Equalizer Invitational 5k (and fun run)

SCENE: Snowy with an invigorating breeze

F3 WELCOME & DISCLAIMER – emphasis on the disclaimer

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • SSH IC | Windmills IC 
  • SSH IC | Rockettes IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Lunges 
  2. Calf Raise 
  3. Dips 
  4. Shoulder taps
  5. Merks 
  6. Flutter Kicks 
  7. CDD 
  8. Squats 

Once the PAX had completed a 5k (roughly three full rounds), recover was called and a Fellowship Mosey™️ was enjoyed by all.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ephesians 1 – We’ve been redeemed & forgiven. Let’s live like it.

Gator Rasalin and Latin

THE SCENE: 32 and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH

5 merkins

right over left strech

left over right strech

LBAS Forwards

LBAS Backwards

 

THA-THANG:
Mosey to the tennis cort with some tunes and a smartphone. Using the SeatDeck app we will play 54 card pickup. Every suite has a excersie and the number of reps are based on the number 10,Jack,Queen, King, and Ace are all 10.

To keep us warm every 10* cards we ran a lap around the feild.

Spades = Sholder taps 4X

Clubs = V-Up

Dimonds = Merkins

Hearts = BBS

Jokers 10 Burpees

 

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Provervs 6:20-29 – Had to be there.

MOLESKIN:
* AKA at the Q’s discretion. 

ANNOUNCEMENTS:
Stay warm my friends

Think Warm Thoughts

THE SCENE:  Think Warm Thoughts 2022-01

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Let’s get moving

THA-THANG:

Set a 35 minute timer. Crank up some warm tunes. Start your timer & keep track of how many rounds you complete during the allotted time. You may choose either exercise in a given pair each time through.

A round is:

  • 5x Hello Dolly OR Freddie Mercury
  • 10x Butt Kickers OR High Knees
  • 15x Calf Raises OR Bridges
  • 20x Merkins or Dry Docks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

How can you take a step in your 3rd F? Join the Slack Channel? Join the Bible study? Take a step.

Planting Flowers @ The Equalizer 1/5/22

THE SCENE: Mid 30s and dry.  Partly cloudy.  High spirits.  All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles.  Return for the Six once you finish.  Standing 10-count before beginning next round once the PAX has returned.

  • Round 1 – Hand Release Merkins
  • Round 2 – Squats
  • Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people.  Fear and self-doubt do not come from God.  He is not a fearful God, and we are made in His image.  Give your fears to God, and let His promises be a tailwind to propel you towards your achievements.  He will impower you to take the necessary actions.  He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you.  I said, “You are my servant;” I have chosen you and have not rejected you.  So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.