F3 Knoxville

Tag: Toe Box

BRICK

THE SCENE: 34 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey on “Tha-Thang” Loop
THA-THANG:
Complete the #BRICK in alternating 5 & 10 reps of each of the following exercises and complete a lap between each set. Rinse and Repeat.

  • Burpees
  • Rocky Balboas IC
  • Incline Merkins
  • Capt. Thor’s
  • King Kong Thrusters

MARY:

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
CIRCLE OF TRUST/BOM:

BRICK: A singular positive Habit that is Advantageous to the individual or others

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Players Choice Deck O Cards

THE SCENE: Crisp cool morning.  No rain so all was good.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Cherry Pickers IC x 10 (low and slow)
  • Baby arm circles IC x10 (forward and backwards)
  • Rockettes IC x20

THA-THANG:
Mosey to the boats

Deck O Cards

  • Burpees x 5
  • Run two light poles (40 yards)
  • Pick a card from the deck and perform the exercise
  • Run back to start
  • Rinse and Repeat
  • YHC called recover after 5 to 6 rounds

Mosey around boat parking to base of Materhorn

Squat Run

  • 5 squats
  • Run to next light pole
  • 10 squats
  • Run to next light pole
  • Rinse and repeat up to 25 reps and then back down
  • Finished last reps at AO

Mosey to and around Outhouse x 2

Pee Rock Weightlifting

  • Pick two fist size rocks or one large rock
  • Bicep Curls x 10
  • Overhead Press x 10
  • Front Arm Lift x 10
  • Squats x 10

Mosey back to AO

MARY:

  • LBC IC x20 (4-count)
  • Six Inches
  • Legs up 6 inches, Hello Dolly, keep feet up 6 inches, Flutter Kicks, keep feet up 6 inches, Reverse Crunches

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Shared my word for the year.  TIME.  Come to find out La-Z-Boy shared the same thing the day before at RAW.  My word came over the holidays as I read the book One Word.  It currently represents me being intentional with my time.  Being around (and present) with my M, the 2.0’s and others in my life.  Let’s see where God will takes me this year.

ANNOUNCEMENTS:
Lifted up prayers