F3 Knoxville

Tag: Training Wheels

52 Card pick up with Miles

THE SCENE: cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5X

right over left foot, touch your toes 10 sec

Left over right foot, touch your toes 10 sec

Mosey to the flag poll.
THA-THANG:
Played 52 card pickup where each suite is a different workout with two jokers. every 10 cars we run a lap.

  • Diamonds – dips
  • Hearts – merkins
  • clubs- v ups
  • spades- Plank Jacks
  • Jokers- 15 burpees

 

MARY:
Go around the large circle and get some legs and core work done. Some of the exercises included but not limited too:

  • captain thors
  • american hammers
  • hello dollies
  • SSH
  • freddy mercury
  • box cutters
  • merkins

 

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:
Thankfulness, be thankful for those in your life. Especially Family. They are going be always be there and you need to be peach makers with them. Friends come and go but family never leaves us. let’s remember to be peace keepers in our lives.

Shotgun Q at the Eqalixer

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers 7x

hello dollys

THA-THANG:

  • Mossy to the parking lot
    • Bear crawl to every other line and do 5 Plank Jacks
  • To the end of the spaces
  • Run to the flag pole
    • 20 Dips
  • Run to playground
    • 20 Merkins
    • 20 BBS
  • Run to dock
    • 20 Carolina Dry Docks
    • 20 box cutters
  • Run to the Bermuda Triangle
    • Bear Crawl to the first corner
    • 20 plank Jaxs
    • Crawl Bear to the second corner
    • 20 V ups
    • Bear Crawl to the third corner
    • 20 Squats
    • Do it again!
  • Run to flag pole pick up Blue Falcon
  • BLUE FALCON Till Time

MARY:
Stipped lead us in bbs

Training wheels lead us in Imperial squat walkers

 

COUNT-OFF & NAME-O-RAMA
stripped, stretch, Training wheels, Ribbed
CIRCLE OF TRUST/BOM:
Make Valentines Day the normal in your marriage, not the exception.

 

 

A Rainy VQ @ the EQ

THE SCENE: 40 & Rainy — Refreshingly Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHx20 IC
  • Baby Arm Circlesx30 IC
  • This & That
  • Michael Phelps

THA-THANG:

We took a page out of Choir Boy’s playbook and did a tabata workout this morning. We did eight 20-second sets of each exercise with 10 seconds of rest in between and a short, rainy jog between exercises.

  • Dips
  • Squats
  • BBS
  • Hand-release Merkins
  • Lunges
  • Freddie Mercury
  • Grady Corns

MARY:
Snuck in some American Hammers before 6:15

COUNT-OFF & NAME-O-RAMA

6 HIMs made it out this morning

CIRCLE OF TRUST/BOM:

My biggest temptation is to coast: in my fitness, in my marriage, my parenting, and my career. It’s so easy for me to put out fires, get to a comfortable place, and plateau. My F3 brothers do a great job of pushing me.

The challenge today is to identify where you’ve been coasting, give that extra effort, and go to bed tired— knowing you gave your full effort. We set the tone for the day by showing up this morning; now just keep it going.

MOLESKIN:

I really appreciate all my F3 brothers for pushing me and not leaving me where they found me.

ANNOUNCEMENTS:
Make sure to read the F3 weekly email.

Keep it dry (sort-of)

THE SCENE: Mid-40’s and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Windmill (x10); little bit of this and little bit of that.

THA-THANG:
Mosey to back pavilion to get out of the rain for a while.

15-minute AMRAP

  • 5 burpees
  • 10 merkins
  • 15 dips
  • 20 box-jumps/step-ups
  • 25 squats

Knocked out some Mary in the pavilion:

  • LBC 4-ct (x20)
  • Side crunches 4-ct (x10 each side)
  • Rinse and repeat

Mosey to basketball court:

  • Lunge suicides w/ 15 dry docks at each line.

Lap around the track

Merkin ring of fire

  • go around and each HIM do 1… then 2… up to 5…  Hold plank while others go.
  • Worked our way back down to 1.

MARY:
Already took care of it in the dry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 6:7-8 — 7 “And when you pray, do not heap up empty phrases as the Gentiles do, for they think that they will be heard for their many words. 8 Do not be like them, for your Father knows what you need before you ask him.”

Encouraged the PAX in the freedom there is in not feeling like you have to be some professional when you pray.  God knows what you need.  He loves for you to go to Him in prayer.  Prayers can be brief, simple, unimpressive.  There’s freedom in knowing we can pray short prayers to God all throughout the day.

The UN-Matched Game

THE SCENE: Cold. Very cold. But not too cold. But cold enough to be cold. But not really that cold. Kind of like cold when your cold and think it could be more cold but don’t want it to be colder. That kind of cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the flag, 20 jumping jacks, 10 tempo push ups, 10 tempo squats.

THA-THANG:

Mosey to playground for three rounds of 5 pull ups, 5 burpees and 5 squats. Then…
Route 66 with shoulder tap merkins increasing at each cone by one. (11 cones, total of 66). Mosey back to the flag.
Time for the memory game!
12 Tiles  with two of each exercise for matching. Put the tiles face down and try and pick a match. If you get a match you do the exercise and toss the cards to the side. If you don’t get a match, you do both exercises and flip them back over.  After each turn, run down to the playground and do 5 pull ups and back.(we mixed it up a little and ran a lap instead on a couple of them)

MARY:
20 Flutters
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.”
‭‭Hebrews‬ ‭10:24-25‬ ‭

talked about our need for the church. Not the actual building, although important to be there, but being with other believers and leaning on each other, learning with each other and loving each other.
MOLESKIN:
Welcome back to the gloom Benchwarmer!  Your too close not to come more often.
ANNOUNCEMENTS:
None.