F3 Knoxville

Tag: Uni

Mucho Chesto with Dora and Paula

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x20 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • Burpees x10 oyo

THA-THANG:

  1. Mosey to the amphitheater
    • Battle buddy up
    • DORA reps of the following while partner runs to end of stage and completes 10 box jumps
      • 100 Thrust Merkins
      • 100 Incline Merkins
      • 100 Decline Merkins
  2. Mosey to the Methodist Church parking lot
    • Keep same battle buddy & grab 1 rock per team
    • DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
      • 100 Overhead Press
      • 100 Goblet Squats
      • 100 Squat Press
  3. Stay in same parking lot
    • Paula Abdul the parking spaces (2 forward, 1 back)
    • 10 merkins each trip forward
    • 10 squats each trip backward
  4. Mosey back to splash pad

MARY:

  • Flutter kicks x20 IC
  • Boat/canoe
  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”.  This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week.  Where do I invest my time?  Is it on worldly possessions?  Comforts?  Fitness?  My career?  All of these things, while nice, are ultimately not what our focus should be.  Jesus is in the relationship business and we should be too.  Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls.  These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

  • G-6 mentioned he is in need of a person to help at one of his camps.  It’s a paid position…contact him for more information.
  • Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.

Cloud 9 on the Tower of Power

THE SCENE: Character building weather: 10 degrees, clear sky, can’t lose
F3 WELCOME & DISCLAIMER:
Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition and I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so – but always give 100%. Thank you for being here this morning – it’s freezing but you’re here – so lock in and let’s rock and roll.

WARM-O-RAMA:
1. Side-Straddle Hop: 20 x 4 ( in cadence)

2. The Cherry-Picker:  15 x 4 (in cadence)

3. The Imperial-Walker: 12 x 4 (in cadence)

4. The Merkin: 10 x 4 (in cadence)

THA-THANG:
Mosey to Tower of Power!Big Ball AO –> World’s Fair Park Signs (corner of Clinch Ave. & 11th St.) –> Down Clinch Ave, turn left on 12th St. –> Tower of Power @ 11th Street Parking Garage.

***In order to cross a street —> PAX completed 10 – 4 count squats***

  • AMERICAN Indian run up the Tower of Power (Level 5 – Level 9)
    • Upon arrival at each new Floor Sign (Level 6, Level 7, Level 8, & Level 9) = 5 burpees –> hold Al Gore
  • Level 9 = Cloud 9
  • Cloud 9 Circuit
    • 1 PAX member sprints around perimeter of Cloud 9
    • PAX executes incline merkins until relieved
    • Each PAX member completes perimeter sprint once
    • 15 second breather
    • 1 PAX member sprints around perimeter of Cloud 9
    • PAX executes 15 buddy-situps (each) until relieved
    • Each PAX member completes perimeter sprint once
  • Cloud 9 ABS (Abdominal Beatdown by Steam)
    • Back to back –> surge right on through
    • Flutter Kicks (26 x 4 in cadence)
    • Hello-Dolly (26 x 4 in cadence)
    • Up & Outs (26 x 4 in cadence)
      • Flutter kick position (legs 6 in. above ground) –> extend legs up vertically until lower back comes off the ground) –> bring legs back down & extend outward to flutter kick position)
    • American Hammers (26 x 4 in cadence)
  • Mosey Back Down Tower of Power
    • AMERICAN Indian run all the way down back to initial entry point = Level 5

***In order to cross a street —> PAX completed 10 – 4 count squats***

MARY:
Q in Charge performed routine PAX check-ups —> made sure everyone was was breathing alright/could feel their fingers & toes, etc –> because of the 10 degree weather
COUNT-OFF & NAME-O-RAMA
PAX Count: 6

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 —> The old has gone and the new has come.

Embrace the new year and realize that God has brought you into this new year afresh. Sometimes it can be difficult to let go of the old and embrace the new —> keep the faith & fight the good fight in letting Him allow you as a HIM to lead, serve, and love others well in the new year.
MOLESKIN:
Prayer Requests: Pray for G-6 as he recovers from being sick and other PAX members as well
ANNOUNCEMENTS:
Saturday Qs at the Big Ball will return on 10 January 2018.