F3 Knoxville

Tag: Trunk

More running than I thought

  1. THE SCENE: Insert info about the weather, etc.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Warm up stuff
    THA-THANG:
    Mosey up to the boat.
    start at light pole 1, do one of exercise . Run to light pole #6 and back to start. Run to pole #2 do two of exercise and run to pole #6  and back to start. Run to pole #3 etc etc until you hit Pole #6 with exercise. Audible: running was more than I thought so we went to just running back to last spot then to running ahead after exercise. Exercises are:
  • Merkins
  • Russian rockettes 4ct
  • Shoulder taps 4ct
  • Alternating pistol squats
  • plank toe touches 4ct

 

MARY:
A Ring of fire with hello dollies. Then LBC’s, Peter Parker’s, imperial Walker’s, imperial squat walkers.
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:
Ask the pax what do they spend their time on, What is important that you work for? for all those things…

You can do better.

MOLESKIN: 

great to be back at the Dog Pound!

ANNOUNCEMENTS:

july 2nd convergence at JUCO. Shamrock flag pass wed, June 11th kickball tournament

Misty. Countin’. Hops.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 13 Reps of All
  • Grady Corns IC | Windmills IC
  • Rockettes IC | SSH IC

THA-THANG:

Three circuits, each done three times (23/13/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers 

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat 
  • SSH 

Circuit 3

  • Merks
  • Dips
  • Dry Docks
  • Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 1Cor13 – 4 Love is patient and kind. Love is not jealous or boastful or proud 5 or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. 6 It does not rejoice about injustice but rejoices whenever the truth wins out. 7 Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.

ANNOUNCEMENTS: Coffeeteria Friday & Calendar 

PRAYER

Q3—Just Playing Around

THE SCENE: Monday morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Grady corns *15

.
THA-THANG:

Bear crawl/crawl bear/crab walk/glute bridges at tennis courts

Grapevine/ski jumps at basketball court

Monkey bars

Box jumps/step ups around the edge of splash pad

Lunge to the top of the hill, sprint down

Incline/decline merkins on picnic tables, LBCs

Hanging V ups/pull ups

Curls triceps rows with rocks

Carolina dry docks

More curls triceps rows with rocks

Slide down slide

Tempo dips and squats

Back to AO

MARY:
Stretching and ring of fire

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I love one specific part in the Bible story of Shadrach, Meshach, and Abed-nego, when the king gives them one last chance to bow down to his idol, and they tell him that God is able to save them from the furnace—“but if not”—if He doesn’t, they still are going to choose to follow God.

They beautifully show two companion principles that we each have to learn to balance—focused faith in Jesus Christ and complete submission to His will.

May we follow the perfect example of Jesus Christ as He prayed in Gethsemane “Not My will, but Thine be done.”  May our prayers help lift our hearts and desires to be in line with what God wants for us, for He loves us perfectly and knows what we need to experience to become our best selves.

Did someone order Pizza?

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

  • SSH IC x 20
  • Ranger Merkins (4 ct) IC x 10
  • Windmills (4 ct) IC x 10
  • Cherry Pickers (4 ct – Dog Pound Style) IC x 5

THA-THANG:
Grab a CMU

  • Partner Up
    • Partner A – Drops down for 5 Burpees and 5 Ranger Merkins then runs to catch up to Partner B
    • Partner B – Farmer Carrying both CMU’s – alternating until you reach the base of Matterhorn
  • Rinse & Repeat the following until you reach the top of Matterhorn
    • 10 Sumo Hi-Pulls (Standing)
    • 15 Pizza Box Carry (Traveling Forward)
    • 10 Thrusters (Standing)
  • Mosey to Pull up Bars and deposit the CMU while you take a “Hot Lap” around the Big Island
  • AMRAP Cindy for Time
    • 5 Pull-ups
    • 10 Merkins
    • 15 Squats
  • Repeat Partner Exercise back to AO

MARY:
Appreciate Mayberry calling out some abs to get us finished.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Let your mess be your message. I shared a story on FB to mark the 3 year anniversary of a death of a close friend. I talked about his struggles with his addiction and shed light on some of mine. Ultimately, he didn’t make it, but he left me with the advice to Never Stop working out. As result of sharing this story, his ex-girlfriend reached out to me to say that she hasn’t been herself since his passing. That when she read the post he could hear him encouraging her to get past her excuses and get back in the gym. I told her to send me a message when she gets her first workout in. She said that she was in the gym signing up at that moment! This shows that we relate to people more in the struggle than we do in the good times. Let your mess be your message.

MOLESKIN:
Tried to make this one continuous circuit today, but the new exercises and the multiple locations made it too complex. We just have to take it one circuit at a time.
ANNOUNCEMENTS:
Everyone loved Escape from Haw Ridge!

Wrong Way Bunny Slope – The Equalizer 5-9-22

THE SCENE: Mid 50’s with a clear sky and wet grass
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
First ever attempt at a Warm-O-Rama in motion.  The PAX filed in behind the Q as we made our way towards the Smokehouse while knocking out the warm-ups below:

– Imperial Walkers; Lateral Plank Walks x 10 each way; Grady Corn IC x 5; Walking Lunge x 5 (2=1); Super Marios x 5 (2=1); Toy Soldier x 5 (2=1)

THA-THANG:
The PAX was divided into random pairs to complete AMRAP of the “laps” below in 30 minutes, with the start/finish line at the base of Bermuda Triangle

  • “A” Lap
    • Rifle Carry to the Rock Pile
    • Murder Bunny up the hill from the Rock Pile to the Picnic Pavilion
    • Complete 4 Over-The-Top Merkins at the Grill Pad (side > middle > side = 1 rep)
    • Rifle Carry to Bathhouse and complete 4 Pull-Ups
    • Rifle Carry to the finish and hand off the CMU to your partner before embarking on “B” Lap
  • “B” Lap
    • Run to the Full-Court, following a path that leads up the steep slope at the baseline
    • Complete 10 Reverse Crunches and 10 Merkins
    • Run to the Playground and complete 10 Dips
    • Bear Crawl from the Playground to the Road
    • Run to the finish before relieving your partner of the CMU and embarking on “A” Lap

MARY:
0.75 lap around the track and two consecutive 10-counts at the AO
COUNT-OFF & NAME-O-RAMA
12 Monday HIMs
CIRCLE OF TRUST/BOM:
Don’t shy away from high standards.  Identify areas in your life where you’re checking the box too quickly.  In the workout, maximum effort was required in order to take a short break.  In life, you must have the discipline to only break once the work is complete.
MOLESKIN:
ANNOUNCEMENTS: