F3 Knoxville

Tag: Tonka

Run (1) Walk (2)

AO: shamruck
Q: Betty , Betty
PAX: Mermaid, Eliza, Dumpster Dive, Blindside, Tonka, Toretto, Oscar Meyer, slappy, Betty, Ribbed, Bed Wetter, Glamper
FNGs: None
COUNT: 12
WARMUP:
THE THANG:
Run Shuffle (1 min)/Regular Ruck Pace (2 minutes) rotate this way for 1 hour. Ended up with over 4 miles.
MARY:
ANNOUNCEMENTS:
COT:
“It’s better to be a warrior in a garden, than a gardener in a war.”

Adventures in Babysitting

SCENE: Bright and Warm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x36
  • Grady Corns ICx36
  • Rockettes IC x18

THA-THANG:

Nines – Step Ups (4ct) at Flag Circle. Merkins at playground.

Nines – Squats at playground. Dry docks at Bermuda Triangle.

Nines – Lunges (each leg) at Bermuda Triangle. Dips at the pavalon.

CIRCLE OF TRUST/BOM: Thanks. 

That’s what it’s called

THE SCENE: 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side Straddle Hops
  2. Dynamic stretching (arm circles, leg swings, hip circles)
  3. High Knees
  4. Butt Kicks
  5. Lateral Shuffles

THA-THANG:
Partner up and mosy to the tennis court:

This workout is designed to be performed in a group setting, with individuals rotating between stations. Each station lasts for 1 minute, followed by a 30-second rest before transitioning to the next station. Complete the entire circuit 3 times for a full workout.

  1. Bobby Hurley: Focusing on proper form and explosive power.
  2. Bear Crawl Slides: Participants start in a defensive stance with feet shoulder-width apart and perform lateral bear crawls, maintaining a low position and emphasizing quick footwork.
  3. Carolina Dry Dock High-Fives: Partner up, face each other in Carolina Dry Dock positions, and perform Carolina Dry Docks simultaneously. At the top of the Carolina Dry Dock, high-five your partner with opposite hands. Alternate hands after each Carolina Dry Dock.
  4. Merkins for time: you know what to do
  5. Traveling Lunge Walks:
  6. Plank with Basketball Rolls: Partner up and face each other in plank positions. Roll a basketball back and forth between partners, using one hand at a time to maintain the plank position.
  7. Sprintervals: Set up cones or markers at increasing distances. Participants sprint to the first cone, touch the ground, sprint back to the starting point, and repeat for each cone.
  8. Wall Chair with Chest Passes: Partner up, and have one person perform a Wall Chair (Wall Sit) while the other stands a few feet away. The standing partner throws chest passes to the Wall Chair partner, who catches the ball and passes it back.
  9. Burp ‘n’ Ball: Set up a basketball hoop or use a wall as a target. Participants perform a burpee, then immediately jump up and touch the backboard or the designated target on the wall.

MARY:

  1. Slow Jogging or Walking
  2. Static stretching (hamstrings, quadriceps, calves, hip flexors, shoulders)

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:
Here is what ChatGPT4 has to say about Consistency. (not as good as what I said)

“Consistency refers to the quality of being uniform, stable, or constant in something over time. In various contexts, consistency can have different meanings:

  1. Behavior or habits: Consistency in behavior or habits means maintaining regular patterns, routines, or actions. For example, consistent exercise or consistent work performance demonstrate stability and reliability.
  2. Thoughts and beliefs: Consistency in thoughts and beliefs refers to having a coherent and logical set of ideas or values that do not frequently change or contradict each other.
  3. Quality or performance: Consistency in quality or performance means maintaining a specific standard or level of output over time, without significant fluctuations or variations. For instance, a product’s consistent quality ensures that customers receive the same experience every time they use it.

In general, consistency is often considered a desirable trait, as it demonstrates reliability, dependability, and predictability. It can build trust, enhance relationships, and contribute to personal and professional success.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.