F3 Knoxville

Tag: Swirlie

Taking the ‘Next Step’

THE SCENE:

Nice and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Cherry pickers (4ct IC) x5
– SSH (4ct IC) x20
– some of these/some of those
– bent over back stretch

-Mosey

5 T-merkins
5 Navy seal burpees

-Mosey

THA-THANG:

-field suicides (end line, 18 yard, 50 yard, opposite 18 yard, full field)
-> navy seal burpees (5)
-> bear crawl
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> bearcrawl
-> air squats (50)
-> run back
-> Navy seal burpees (5)
-> lunge
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> run full field
-> Navy seal burpees (5)
->Run back
-> abs until six gets back

 

60 seconds on 20 seconds off

->Abs

->Tire flips

->Abs
->Rope tire pulls

->Abs
->Weighted jumping jacks with battle rope

->Abs
->Plate ground to overhead

->Abs
->Single arm KB clean

->Abs
->Overhead DB lunges

->Abs

->American hammers

MARY:

3 sets of 30 sec handstand holds

Variations: Handstands, Elevated pike position, CDD

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to get everyone doing something different than what we normally do. One of the key points of F3 is to grow ourselves and help others grow.

We focused on that ‘Next Step’ today, being better than we were yesterday. I bet if I asked you yesterday if you could do the workout you just did that you would say that you couldn’t do it. This was meant to be the “progress, not perfection mentality”.

To often do we find ourselves becoming comfortable with where we are and not taking that next step. Just because we feel like we aren’t getting closer to that next plateau. We are farther than we were.

So an example I saw that really had a profound effect is the distance we have to get to God. So every time we take that step toward God, so does God. So even though we are still some distance away from God, we are much farther away from Sin than we were. And every day we can take this next step and be somewhere that we thought was impossible.

MOLESKIN:
Clothing donation for Mend’s house. Ask Tank or Doubtfire.
ANNOUNCEMENTS:
Welcome FNG Freshman

Memorial Day @ Truck Stop

THE SCENE: 60’s, steamy

3 WELCOME & DISCLAIMER:

Own volition, watch the snot rockets, stay apart
WARM-O-RAMA:
20 SSH

20 imperial walkers

20 Rocketts

20 Merkins

10 Manmakers

20 mountain climbers

1 Lap around island
THA-THANG:
MRSA Field

5 Rounds of the following

  • 20 dips
  • 20 Incline Merkins
  • 20 Step ups (10/leg)
  • 20 Crunches
  • 1 lap around the field

To the outhouse

3 Rounds of the following

  • 10 Burpees
  • 20 curls (using the easy up bar)
  • Run to playground
  • 20 Squats

Back to AO – Mini Sea Bisuit for Time

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • Run a lap around the field

Do the exercises, run 2 laps, exercises run 3 laps, all the way to 4 laps then start back down with the laps.  Do the exercises the same each time

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Memorial Day is upon us.  This is the day we pause to remember all the veterans who have died serving our country.  Make sure to explain the significance of this day to your family and 2.0’s.  National moment of silence at 15:00 on Monday.

Franklin D. Roosevelt

“Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them.”

James A. Garfield

“For love of country they accepted death, and thus resolved all doubts, and made immortal their patriotism and their virtue.”

George S. Patton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.”

“Our flag does not fly because the wind moves it. It flies with the last breath of each soldier who died protecting it.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7 of Diamonds

THE SCENE: 34, crisp and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the lot

Rockettes

windmill

tempo squats
THA-THANG:
Route 66 style run to watt rd field with calf raises at each light

7 of Diamonds

at each corner of the field complete 7 reps of the exercise   (28 reps per lap)

  • Burpees
  • BBS – modified to
  • Merkins
  • CDD
  • V-Ups – modified to flamingos
  • Thrusters – bottom of burpee
  • Squats

7’s – outhouse and playground

Easy ups & pull-ups

mosey to concrete bleachers

3 rounds of

7 derkins, 7 step ups each leg, 7 squats

To the AO

MARY:
Ring of fire Merkins
COUNT-OFF & NAME-O-RAMA

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

7’s at the icearium acclivity

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced
WARM-O-RAMA:
15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
THA-THANG:
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

  • stop and exercise at MBLP field #2
  • stop and exercise at MBLP filed 3
  • stop and exercise at baseball field along Watt Rd.
  • stop and exercise at liqour store parking lot
  • stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

  • corner 1 – 20 Diamond merkins  – side shuffle to corner 2
  • corner 2 – 20 ranger merkins – lunge to corner 3
  • corner 3 – 20 wide merkin – broad jump to corner 4
  • corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

MARY:
Judge Judy led a flutter kick to 50 for about 90 seconds
COUNT-OFF & NAME-O-RAMA
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood

CIRCLE OF TRUST/BOM:

Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another

MOLESKIN:

That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

ANNOUNCEMENTS:
Pull-up bars Saturday at the Dog pound

No SSH

THE SCENE: 48, no rain.  Kind of nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

10 penalty burpees cause Mayberry forgot the flag

cherry picker

imperial walkers

good mornings
THA-THANG:
Route 66+, merkins at each light pole

watt rd field, do 1 exercise at each corner as you run a lap.  Do 5 laps

  • Mountain climbers x 10, 4 count
  • squats x 10
  • merkins x 10
  • overhead claps x 10, 4 count

mosey to playground for 11’s

pullups and BBS,  run to middle light (50 yds)

20 squats at Bottom of hill.  Run to the outhouse and 20 underhand easy ups.  Repeat 3x

MRSA field

50 yd bear crawl, then 10 CDD.  Repeat 2 x

mosey to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Toto wedding today!
ANNOUNCEMENTS:
convergance next Saturday at the truck stop with 3rd F at 2 rivers church.