F3 Knoxville

Watch your step

THE SCENE: 34 degrees and clear with a cool looking moon above
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warmup stuff
THA-THANG:

mosey to the woods for a little trail circuit around the 1mile Main line loop trail.

stopping to do calf raises on worthwhile roots, lunges up the big hill and squat walks down the steep hills. At each trail junction we did the following. 1) 5 burpees, 10 squats, 15 Merkins. 2) same but add 20 dry docks, 3) add 25 lunges. 4) add 30 SSH

We finished in the woods earlier than I thought so we did some sprints x4, side shuffles and karaokes in the parking lot to finish up.
MARY:
Flutter kicks and Freddy mercurys
COUNT-OFF & NAME-O-RAMA
14 pax attended
CIRCLE OF TRUST/BOM:
Stop complaining
MOLESKIN:
As we entered the woods I felt I needed to tell people to be very careful on roots etc and don’t fall or twist an ankle. I fell immediately after saying it. They didn’t know that I am secretly training to be a stuntman and I meant to do it. Once in the woods there was a little troll that led the way. His name was something I couldn’t understand so he said just refer to me as the nightman. So I followed him and he led us up to the top of the hill where he asked for a troll toll. I offered up one of the PAX and the Nightman was delighted. Frosty…not so much. We could hear Frost’s screams as we moseyed further into the woods….Or so we thought. Coming up behind us at a furious pace was Frosty with a smile on his face. He defeated the Troll and was now wearing the Trolls killer looking shoes. They were pointy and had golden tassels on them. As we stood there admiring the new shoes that Frosty acquired, Tweet-E unceremoniously climbed one of the trees and started jumping from tree to tree shouting “do you think I do Peter Parker‘s just for fun. It’s training you numbskulls! If you did them correctly like I do, you could do this as well”. Bowflex pulled out his backpack full of Bowflexes and boomeranged  one at Tweet-E in mid air. He fell to the ground and landed in a perfect Peter Parker position. “It must’ve been the Zen Evo that gave you this ability to land so swiftly” quipped Bowflex as he caught the returning Bowflex and placed it in his backpack.
“We must move on as there are scary things in these woods” said Junk as he grabbed a squirrel off a tree limb and ate him whole. “Yes, we must move on, I have brownies baking at home and I don’t want them to burn” said Aladdin. La-z-boy, Ribbed, and Medic moaned “B-r-o-w-n-I-e-s” in unison. As we continued on our journey Cavalier mentioned that he was hungry and picked up a mushroom from the forest floor. “I wouldn’t eat that!” said Mayberry. Cavalier ignored the warning and took a bite giving some to Turtle. They both immediately grew wings and flew away. Perplexed at what we just witnessed we reluctantly moved on. We had made it to the end of the trail and somehow Biscuits sneaked by us along the way and was standing there with a basket. It was blossoming with beautiful big buttered biscuits. Proton exclaimed, “that is a big ole biscuit and took a nap in the parking lot using the giant biscuit as a pillow taking a small bite once and a while in his sleep.
6:15 had approached us quickly so it was off to work or for some of the Pax. Others stayed behind to have what they thought was coffee. Why would they assume a black liquid stored in a coffee pot is coffee? That’s on them, not me.
I hope you enjoyed reading about our adventures this morning. Till next time…drink more Ovaltine.

ANNOUNCEMENTS:
None

Escalator

THE SCENE: mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Man makers

Cherry pickers
THA-THANG:
Everyone gets a cmu and take it to the backbone.  Get battle buddies.

Backbone is base.  Everytime you are at base do

25 curls, 25 oh press, 10 pull ups or hangs

Escaletor.  5 stations around base of hill.  Run to first station, do the exercise, run back to base.

next time,  run to cone 1 and complete exercise,  then run to 2 and complete the exercise then back to base.

proceed as escalator for all 5 cones.

Cone 1 close to sign at bottomofmatterhorn- 20 squats

Cone 2 at the boats- 20 merkins

cone 3 at corner- 20 BBD

cone 4 at  bottom of stairs- 20 Burpees

cone 5 at Dwayne the rock – 20 derkins

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!

Truck stop

THE SCENE: 58, low humidity, BEAUTIFUL morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grady corns

Cherry pickers

rockettes
THA-THANG:
Nickel,  dime, quarter

At each light do merkins, BBS, squats.  Reps are 5, 10, 25.  Pax can switch up the reps and exercise as long as they do 5, 10 and 25 reps.

1st light, 5 merkins,  10 BBS, 25 squats.

2nd light could be 5 squats, 10 merkins,  25 squats.

Watt Rd field, reverse sea biscuit

Start with 5 burpees, 10 merkins,  15 squats, then run a lap.   Increase the reps by 5 for the 2nd round, then run 1 lap.   Increase the reps each round up to 20 burpees, 25 merkins and 30 squats then start reducing the reps by 5 until you are back to 5 burpees,  etc.

Bottom of the hill for 7s.

Derkins & CDD

Mosey to the AO

MARY:
La-Z-Boy – American hammers

I-beam – ab cycle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

IPC W1 & Iron Hamstring

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

THA-THANG:
IPC Week 1

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You don’t need to be the best to give your best.

MOLESKIN:

ANNOUNCEMENTS: