F3 Knoxville

Tag: Trunk

Dog Pound 11

THE SCENE:  A little cooler at 60 degrees

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Imaginary and I’ll be your Q this morning
  • Disclaimer – This is a free, volunteer, peer-led workout
  • I’m not a professional
  • You’re here on your own volition and participating at your own risk
  • I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

WARM-O-RAMA:

SSH = 20

Merkins = 10

Little Baby Arm Circles while lunging = 10 each direction

Imperial Walkers = 10

Burpees on your own = 10

Calf Raises = 20

THA-THANG:  11’s

Mosey to Poopatorium

11’s   Step Up + Carolina Dry Docks

Mosey to Backbone

11’s   Pull ups + Bulgarian Split Squat

Mosey halfway back

11’s   Merkins + Squats

Mosey to base camp

MARY:
Sprints and Merkins with a partner

COUNT-OFF & NAME-O-RAMA

La-Z-Boy, Kashmir, Excitebike, Aladdin, I-Beam, Junk, Mayberry, Papa Lock, Trunk, Mustang (down range)

CIRCLE OF TRUST/BOM:

Proverbs 12:18

The words of the reckless pierce like swords, but the tongue of the wise brings healing.

Had a friend over this past weekend and the husband said something incredibly insensitive and hurtful to his wife.  Apparently didn’t mean to say it, but once the words come out you cannot put them back.  As leaders / HIM we need to be very intentional about what we say and probably speak less and listen more.

ANNOUNCEMENTS:
F3 in the nude July 29th

Forgiveness

Warmup:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO

Mosey to Basketball Court
Stations
Sandbag Toss
Kettlebell Swings
CMU Farmers Carry
Burpees

Mosey to Soccer Field
Elevens
10 BBS
1 Merkin

Mosey to Bathrooms
Dora
100 Merkins
250 High Knees
500 SSH

Mosey to Concrete Stadium
5 Box Jumps
5 Decline Merkins
5 Rounds

Mosey to AO
Mary

Forgiveness – Colossians 3:13

bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.

Eleventy Three @ Truck Stop

THE SCENE: Mild temp, heavy humidity, and an amazing sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 20 yard there-and-backs of the following movements: jog, bernie, karaoke, lateral squat shuffle, jog, bernie
THA-THANG:
Mosey to the Upper field and complete 3 rounds of 11’s.  After each round, run a lap counterclockwise from the field, down towards the AO, past the ballfield bleachers, to the bathhouse ramp, and back around the the Upper Field –

Round 1 – Monkey Humpers and High-Plank Rear Leg Raises (2=1)

Round 2 – Plank Toe Touches (2=1) and Reverse Lunge Front Kicks (2=1)

Round 3 – Air Taps and Good Mornings

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
4 HIMs and 2 2.0s
CIRCLE OF TRUST/BOM:

Psalm 19:1-2: The heavens above declare the glory of God, and the sky above proclaims his handiwork.  Day to day pours out speech, and night to night reveals knowledge.
MOLESKIN:
ANNOUNCEMENTS:
Sign up to Q at the Truck Stop.  We have a great location in the middle of a community that’s currently underserved.  It’s a great opportunity for growth, but we have to have leaders.

36 years young

THE SCENE: 70 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH

10 Tennessee rocking chairs

5 Cherry pickers
THA-THANG:
We mosey over to the flag pole after avoiding the stunk.

  • 11’s from the flag pole mosey strait over the field over to the corner of the tennis courts
  • box jumps and balls to walls merkins
  • Fellowship mosey(TM) over the bearmuda triangle and have three rounds
  • Bear crawl to all the corners
  • core first at each corner with LBC , V-ups, and gas pumpers
  • legs next round – squats – sumo squats – narrow squats
  • shoulders last round – should taps, merkins, and plank jacks
  • fellow ship mosey back to the AO with a jail break
  • handy.

MARY:
lot of mary was had
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:
John 15:5
MOLESKIN:
greatful for you men don’t forget to start everyday in Gods word.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Fancy Title The Moon Was Out

THE SCENE: It’s in the 60s and the moon was out!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH IC, 10 Plank Jacks OYO, 10 Tempo Squats IC, 5 Cherry Pickers IC, Michael Phelps
THA-THANG:
Mosey to the Splash Pad (12 minutes each set, as many rotations as possible, 1 minute rest between sets)

Set 1
– 10 Burpees
– 20 Reverse Lunges
– 10 Merkins
– 20 LBCs
– 10 Tricep Dips
– Lap from Splash Pad Ramp to New Tables

Set 2
– 10 Mountain Climbers, 4-count
– 20 Squats
– 10 CDDs
– 20 Hello Dollys
– 10 Shoulder Taps
– Lap from Splash Pad Ramp to New Tables

Set 3
– 10 Pull Ups
– 10 SSH, 4-Count
– 10 Inch Worms
– 20 Freddie Mercurys
– 2 Laps from Splash Pad Ramp to New Tables

Mosey the long way past stinky corner to the Shovel Flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 HIMs, 2.0 Nitro, 0FNGs
CIRCLE OF TRUST/BOM:
Live in the moment. Don’t be afraid to pick up that phone, send that text, ring that doorbell, grab a fellowship beverage, pray together. Time flies by faster than you think, make the most of it.
MOLESKIN:

ANNOUNCEMENTS:
– 2.0 Workout Saturday 7/30/22 at 7am at The Equalizer
– F3 Work Day at Cerebral Palsy Center Saturday 8/6/22 at 7am