F3 Knoxville

Hot Mile

THE SCENE:

Mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X20

LBCS X10

CHERRY PICKERS X7

MOSEY OVER TO OVAL OFFICE
THA-THANG:
PYRAMIND COUNT WITH LAP IN BETWEEN 5, 10, 15, 20

BLOCKEES

GOOD MORNINGS

THRUSTERS

SWINGS

MARY:
MOSEY BACK TO GRINDSTONE
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:
WE CANT CONTROL WHAT’S GOING ON AROUND US. WE CAN ONLY CONTROL HOW WE REACT
MOLESKIN:

I HAD TO HAVE THIS CONVERSATION WITH A 14 YEAR OLD STUDENT, AND IT WAS A GOOD REMINDER OF THIS LESSON
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Naircase

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

sshx2

mosey around park to show the stations

THA-THANG:

Dora style with a twist. One partner rolls a die to determine their exercise, the other does step ups until the partner returns. Exercises as follows

1) 5 sandbag over shoulder at grinder

2) 15 merkins at road

3) 5 burpees at pavilion

4) 10 BBS at bridge

5) 10 swing groiners at play ground

6) skip your turn, back to your partners roll

MARY:
No
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:
It takes discipline to be out here consistently. I’ve been lacking when I haven’t been on Q. Asked for help with accountability on this
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Failing forward

THE SCENE: Humid, dew on the grass but this really the best gloom time of the year. The sun rise right at 6:15 is sublime.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • jog one end of grindstone to other. Frankenstein half way back jog rest way to start
  • jog to other end, knee hugs half way jog back to start
  • deep lunge half way, jog to end
  • heel kicks half way back
  • carioca rest of way back
  • THA-THANG:
    Mosey to small softball feild
  • Partner circuit- three areas.
  • #1-partner Wheelbarrow/Burpee Gantlet. 6 cones lined up about 20 ft between . Partners wheelbarrow to cone 1. One burpee IC Switch partner, wheelbarrow to 2 cone. Two burpees. Keep switch and increase burpees each cone till end.
    mosey back to grindstone  
  • #2- Mike Tyson- each pax takes 10 playing cards, lay them down on ground in line about 4 in apart. Everything is done IC pax will squat down and pick up first card using good form (chest up butt dropped- if done right it’s a deep squat)- after picking up first card walk to card 2 with card one in your hand. Squat down lay down card 1. Stand up. Squat down pick up top card, squat down again pick up card 2. Move to card 3. Repeat process, laying down each card separately and then pick up each card separately, working all the way to card 10
  • #3- Run to top of Mount Wumbo- this is running along trail to bridge, up Blindmans hill, keep running to top of Wumbo. Mosey back down Wumbo and to grindstone. Stay attached to your partner the whole time up and down. Push each other to keep running.
  • you will start circuit over after run but start at Mike Tyson, then move to Wheelbarrow/ Burpee gauntlet starting at 6 working back to 1. If time allows move to Mike Tyson again and then run to top Mt. Wumbo. We got through the 2nd rd of Wheelbarrow/Burpee Gauntlet

 

MARY:
1 min plank hold, 10 two arm Superman’s OYO, 1 min plank hold, 10 Alt Arm Superman’s OYO, hamstring stretch, quad stretch
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
From The Difference Maker by John Maxwell

Guillaume Apolllinaire- “Come to the edge. No, we will fall. Come to the edge. No, we will fall. They came to the edge. He pushed them and they flew”

John Maxwell- “If you want to seize an opportunity, you must take a risk. If you want to grow, you must make mistakes. If you want to reach your potential, you will have to take a chance. If you don’t , you will be resigned to a life of mediocrity. The people who don’t make mistakes end up working for those who do. And in the end, they often end up regretting the safe life they lived.”
MOLESKIN:
Just happy to lead such amazing

Announcements:

grouch Bday Q on Saturday.

Between Two Bridges

THE SCENE: mid 50s, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, little baby arm circles, tempo squats, tempo merkins, mosey across bridge toward tennis quarts with CMUs
THA-THANG:
There 8 CMU workouts positioned at and in between each light post.  15 reps at each station and murder bunny to the next station.  If a jogger passes during the workout, stop what you are doing and run the opposite direction of the runner until you get to the bridge.  Then return to your CMU and continue where you left off.  The exercises were as follows (all involve CMU):

  • Curls
  • American Hammers (2 ct)
  • Thrusters
  • Big Boys
  • CMU press
  • Grave diggers (2 ct)
  • Swings
  • Blockees

MARY:
Mosey back to grindstone.  Overhead claps, box cutters, and ABCs.
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:
The other day my sister made a super long Facebook post about her views on Covid-19.  It was so long I didn’t even take time to read it all but I knew where she was going and what she was trying to do.  It was written as an attempt to convince someone to agree with her point of view.  I likely agreed with what she said, as we have very similar stances on things, but my thought was, “whose mind are you actually going to change?”  No one goes on to Facebook to have their mind changed which made me realize that sometimes things are just best left unsaid.  Even if something is 100% true, it doesn’t always make it appropriate.  As leaders, we like to speak up and be heard, but sometimes the best thing you can do as a leader is to keep your mouth shut.  So please take the time before you speak, before you post, to ask, is this the appropriate time and/or place for this and will it benefit anyone?  If not then lead through silence.
MOLESKIN:
About 5 runners passed me when I was setting out the papers marking the exercises before the beatdown.  Only one runner passed us during the beatdown.  Baby Weight hulked up and broke his CMU.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Cardio

THE SCENE: warm and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

little baby arm circles, side straddle hops, tempo merkins, Tempo squats, cherry pickers

THA-THANG:
Workouts were in a circle. Pax had to Frog jump, bear crawl, or crab walk to each workout station. Reps started at 12 and each time you made it around the circle your rep count went down by 1.

  • Reverse merkins
  • LBC
  • Decline merkin
  • Merkin
  • Ww2
  • Pickle thrusters
  • Squat
  • Bulgarian squat split

MARY:
Asked Pax lead different ab exercises for the last few minutes.

CIRCLE OF TRUST/BOM:
James 2:2-4
MOLESKIN:
Warm ups are important.