F3 Knoxville

Tag: Voo Doo

Character Building Circles Around the Track

F3 Q: 6.10.22

AO: Shamrock

0530 – 0615

[ The Scene ]

  • Comfortable cool
  • Runners came in hot from the pre-run

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own belief
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Army Merkin: 10×4
  • Bend and Reach: 10×4
  • Twisty: 10×4
  • Mountain Climber: 10×4

[ The Thang ]

Mosey to the track

(1) 4 POC warm-up

  • 2 end zones + 2 sides (middle of the field)
  • End zones: 10 body builders/man-makers
    • Walk to the straightaway
    • Run to the 50
  • Middle of the field on either side: 25 imperial walkers
    • Run the other 50
    • 10 body builders/man-makers

(2) Quarter Pounder

  • 2 POC: End zones
  • 1 EZ: Merkins (25)
  • 1 EZ: BBS (25)
  • Sprint (not mosey) the sides of the field
  • Rinse and repeat until you rack up 100 total reps (2 laps)
  • Start with the sprint and end up in the end zone closest to the gates

(3) 20s

  • Start at the end zone
  • Sprint to the 20 yard line
    • 2 burpees
  • Sprint back to the end zone
  • Sprint to the 40 yard line
    • 4 burpees
  • Sprint back to the end zone
  • Spring to the opposite 40 yard line
    • 6 burpees

Mosey back to the AO

[ Mary ]

Core 4

  • 25 LBCs
  • 25 American Hammers
  • 25 Flutter kicks
  • 25 Hello Dollys

Ring of Fire: merkinse

[ COT ]

  • # off — 10
  • Name o Rama — Curveball, Long Noodle, Betty, Dumpster Dive, Anchorman, Jitters, Osteen, Mermaid, Voo Doo, Steam
  • FNGs — 0
  • BOM

De Oppresso Liber

  • Latin for “to free the oppressed”

There are some things in my life that feel pretty oppressive.

“For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.”

‭‭Ephesians‬ ‭6:12‬ ‭ESV‬‬

There’s only one person who can truly free the oppressed and his name is Jesus.

Shamrock – Treasure Hunt

THE SCENE: Hot and muggy sweat fest
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles 

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 10

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

Quad stretch

THA-THANG:

Mosey to the track and field 

Round 1: start at the end zone, run to the 10 yd line do 5 Big Boys, run back to the goal line do 5 merkins. Run to the 20, do 5 BBS, run back to the 0, repeat until we have done 50 BBS, 50 merkins and a lot of running. 

Round 2 the same deal, but with 20 single flutter kicks = 200 flutter kicks and 50 merkins. 

Round 3: the same deal, but with 20 single count American Hammers = we made it to the 50 yard line so we did 100 hammers and 25 merkin. 

With 5 minutes to spare, treasure hunt, then back to the flag. Slappy found the red T-rex. 

MARY:
Twinkle toes, LBCs and more buns of steel.
COUNT-OFF & NAME-O-RAMA
12 – Voo Doo, Skid Mark, Honeydew, Betty, Pom-Pom, Dumpster Dive, Slappy, Pool Boy, Jenner, Osteen, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:19-21 – What do you treasure? 

From the devotions of Thomas à Kempis in “The Imitation of Christ” 

This is the greatest wisdom – to seek the kingdom of heaven through contempt of the world. It is vanity, therefore, to seek and trust in riches that perish. It is vanity also to court honor and to be puffed up with pride…It is vanity to wish for long life and to care little about a well-spent life. … It is vanity to love what passes quickly and not to look ahead where eternal joy abides. 

MOLESKIN:
Prayer for the 14 yr old kid Silas who is in the hospital with a severe head injury.

Playing like Kiddos at JUCO

THE SCENE: 60 something, nice sunshine and fun in the air :).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 11.
  • Baby arm circles (reverse) x 11.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Tempo Squats x 10.

THA-THANG:

We played “Encantados”. We divided in two teams, the objective was to capture all the other team members in less than 5 mins. If you get caught, then you will do 20 merkins and 20 squats. If all your team is captured, the whole team will do 20 burpees as punishment :). We had a lot of fun and it was really hard to chase some of the fellas, they were expert dodgers :).

We mosey to the soccer fields, but on our way we performed some fun exercises:

  • 20 box jumps.
  • 20 Derkins.
  • 20 Toe Merkins.
  • 20 Dips.
  • 20 BBS.
  • 20 Heels to Heaven.

At the soccer field we played some penalty kicks. We regrouped again in teams, if the team scored, they would decide what exercise the other team would do and it would be repeated 20 times. We ended up doing the exercises all together since the our team was not that expert with the ball :).

Mosey to the Flag and 20 more squats.

MARY:
– Superman x 10.
COUNT-OFF & NAME-O-RAMA
12 chamacos joined this playful workout.
CIRCLE OF TRUST/BOM:
Luke 18:16 “Let the children come to me and do not hinder them, for to such belongs the Kingdom of God”. We reflected about the limits of the authority and the importance of making connections with our children.
MOLESKIN:
List of injured
ANNOUNCEMENTS:
NA.

MURPH

The Scene
Steamy

F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama
Jogged to the pull up bars

Tha-Thang
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Mary
No Time

COUNT-OFF & NAME-O-RAMA
7 HIM’s
Shamrock

COT/BOM

Memorial Day Murph: Who? What? Why?

MOLESKIN:

ANNOUNCEMENTS:
Convergence at JUCO July 2nd
A sign-up sheet is forthcoming. Schedule:
5:00am – 6:00am Pre-Ruck (Optional)
6:00am – 7:00am Beatdown (Nant’an on Q)
7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)
8:00am – EndEx

Passing The Flag

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.