F3 Knoxville

Tag: Wiffleball

Sweet Sixteens

The Scene: 53 and clear skies
F3 Intro and Disclaimer
Warm-O-Rama:
Around the Worlds
Figure 8s
Halos
American Swing
‘Merkins
The THANG:
Sets of 16, AMRAP
– American Swings – Suicide Run + 16 ‘Merkins
– Goblet Squats – Jump rope 50x
– Burpee facing KB – Suicide Run + 16 ‘Merkins
– Sumo High Pulls – Jump rope 50x
MARY:
Plank-O-Rama
20x Toe Touches
20x Rockettes
20x Knee Holds
Shoulder Blasters!
Sit-Ups / V-Ups
WORD:
Q Shared a story about a member of the PAX needing someone to just listen.  You don’t always need to solve a problem, sometimes listening is the right thing to do.
Moleskin:
Tweet-E was back and the mublechatter was rich!  Three new guys to Ropes & Bells, and they put out!  Good to have you guys and we’ll see ya tomorrow!

See M U? Yes, I See M U, Do you?

The Scene: 54 degrees cloudy
F3 Welcome and Disclaimer

Warm up:
SSHs
20 Baby arm circles
20 Rocketts
10 mericans
5 burpees

The Thang:
Mosey to CMU pile.
Mosey to parking lot by rink
Divide into groups of 4
Put CMUs in even stacks on one end of lot. Pax on the other. (50 yards apart)
One team member runs to CMUs and brings them to team however many trips that takes.
Remaining members do:
200 push-ups, 400 squats, 50 burpees
Repeat with all members running to CMU s till 6 catches up on first round.

Then…
20 curls-sprint to other end and back
20 overhead presses-sprint & back
10 tricep raises-sprint & back
X2

Indian run around lot while carrying CMU (overhead for advanced) Two groups opposite directions.x2

Mosey to Return CMUs

Mosey to track, two groups run opposite direction doing burpees at each corner 2,4,6,8
10 burpees at end together

Mosey to AO
Calf raises till 6 catches
Bear crawl from fence to cones (30yds) and back and sprint to cones and back.
Repeat 2x

Mary:
20x Imperial walkers
20x Rocketts
30x LBCs

BOM:
Kids attitude towards death and heaven. Example of my daughter Molly. We told her about her grandmother dying and that she is in a much better place with God in heaven now and she simply replied: “that’s great! Can I have a waffle now.”
She got it, she simply knew that her grandmother was in a better place, that she is with our father in paradise. A comforting fact that we can bank on as believers.
It can also motivate us to reach out to the lost and help lead them to eternal peace and fellowship with other believers in paradise.