F3 Knoxville

Tag: Swerve

Christmas Is In The Cards

THE SCENE: Low 50s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20 IC; Tempo Squat x10 IC; Mosey to Oval Office with CMUs

THA-THANG:
Draw a card and do the exercise that matches. Keep drawing cards until recover is called. All number cards are x2.

  • Diamonds – Australian Snow Angel
  • Clubs – Elf On A Shelf
  • Spades – Dancing Polar Bear
  • Hearts – Coal Digger
  • All Jacks – Workshop Stairs x5
  • All Queens – Polar Bear Crawl
  • All Kings – Santa’s Toy Sack x15
  • All Aces – Burpees x20

MARY:
Overhead Clap x50 IC;  Seal Clap x25 IC; Grady Corn x25 IC; Boxer Jack x10 IC; Burpee x10 OYO

COUNT-OFF & NAME-O-RAMA
8 HIM for the beatdown plus a Pinocchio sighting getting some ruck work in!

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

MOLESKIN:
Smuggler’s mother-in-law having breast cancer surgery on Thursday

ANNOUNCEMENTS:

Maryville Christmas Parade on 12/3; Ugly Sweater Beer Ruck on 12/10

Christmas Trap vs The Kraken

THE SCENE: It’s gettin COLD…. 32-ish but at least it wasn’t raining or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBAC x12 IC, Cherry Pickers x5 IC
THA-THANG:
The Kraken!  8 stations. Starting rep count = 10, increase by 5 after each full round.

  • Bent over Rows
  • Hello Dolly
  • Inch Worm Pushups
  • Storks
  • Reverse rows (hanging from bar at about 45 degree angle or less and pull body up to bar) or pull ups
  • Freddy Mercury
  • Reverse Lunge
  • Superman

MARY:
Guantanamo
COUNT-OFF & NAME-O-RAMA
Nailed It, Toad, KY, Hydrant, Swerve, Woodshack, Domino, Grouch
CIRCLE OF TRUST/BOM:
1 John talks about false prophets and testing the spirits.  Beware false prophets.  Stay strong in any conviction from the Holy Spirit and let YHWH speak His truth through you.  While the church has done many great things, it has also done many bad things and we need to be better because Yeshua’s sacrifice for us was a gift and something none of us deserved so we should have the same heart for the lost as he did.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.

Wet and Wild

THE SCENE: Not so glorious.  37-ish and raining and wet and cold and quite miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBACs x10 IC, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

MARY:
None!  Tha-Thang for time.
COUNT-OFF & NAME-O-RAMA
Toad, Swerve, Hydrant, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.

Sevens and Strength

THE SCENE: Another beautiful morning in November!
F3 WELCOME & DISCLAIMER

All disclaimers noted by Q.

WARM-O-RAMA:

  • Cherry Pickers IC – x10
  • Wind Mills IC – x6
  • Tempo Squats w/Jump Squat @ the top IC – x10
  • OH claps – x10

THA-THANG:
1) Sevens on Church Hill

  • Squats at the top
  • Merkins at the bottom

2) (5) station exercises in the form of a Power T on the b-ball court

– 10, 15, 20 reps / per round; OH CMU carry between stations. Once PAX finished 20, then start going back down.

  • CMU Curls
  • CMU Chest Press / Extensions
  • CMU Squat Sits (on the bench)
  • CMU BBS
  • CMU Good Mornings

MARY:

  • Flutter kicks IC – x35
  • Ankle Touches – x20
  • Hamstring stretch – Q countdown
  • Arm stretches for remaining time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Butterfingers, @KY, @Pinocchio, @Shrimp Net, @Smuggler, @Swerve

CIRCLE OF TRUST/BOM:
Never underestimate the importance of quiet time with our Lord and Savior; ” As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God.” Psalm 42:1-2

Drifter’s Minute to Win it

THE SCENE: Another lovely mid 50s morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual. SSH, Mobility Leg thingies, Tempo Merkins, Arm Circles, Soccer Warmup lap

THA-THANG:
Tabata! 60 on, 5 sec rest. 30 different exercises

  • Calf Raises
  • High Knees
  • Zombie Kicks
  • Donkey Kicks (those sucked!)
  • Merkins
  • Bear Pose Hold
  • Mountain Climbers
  • Superman Hold
  • WW2
  • SSH
  • Butt Kicks
  • Smerf Jacks
  • Leg Lifts (on your 6)
  • One leg up merkins (alternate leg every 5 reps)
  • Inch Worms
  • Apollo Ono
  • Squats
  • Australian Snow Angels
  • Fire Hydrants
  • Single leg dead lifts
  • Single leg Bridge Lifts
  • American Hammers
  • Burpees
  • Calf Raises, toes in
  • Wide Merkins
  • Hold Plank
  • Good Mornings
  • Freddie Murcury
  • Gorilla Humpers
  • Hold Table Top

MARY:
scissor kicks, Table top stretch things, Peter Parkers, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
Been in a bit of a hectic time in my life. It can feel like I can’t devote much time to any one thing. I want to encourage you, that just like today, if you even only have one minute to do something worth doing, then give it your all for that one minute. It will have an impact, at least on you. So whatever you find yourself doing this week, put your heart and soul into it. It goes along with that old adage of “love the journey, not the destination”. Well, I feel I’m learning to love the work and not just the finished result. Hope you guys can have that same mentality this week. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5