F3 Knoxville

Tag: Windex

The Climb

THE SCENE: Crisp and clear… 29 degrees with great views on JUCOmanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
5 fighter merkins
Motivators 8x
10 Hairy Rockets
10 Windmills in cadence

THA-THANG:
Mosey to JUCOManjaro.

Run to hash mark

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Squats and 20 excercises
  • Rinse and repeat.

Mosey back to the Flag and grab a CMU.

  • 10 KB shoulder swings
  • 20 curls
  • Rifle carry to light post
  • 20 shoulder thrust
  • Murder Bunny home

MARY:
10 Fighter Merkins and some Flutter Kicks

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 warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 10th pillar: Teachable
The verse for this pillar is John 14:26

“But when the Father sends the Advocate as my representative—that is, the Holy Spirit—he will teach you everything and will remind you of everything I have told you.”
John 14:26 NLT

Always be open!! We need to have a passion to learn and intention to learn daily.
Let’s reflect on what we learn and most importantly apply it!
If it doesn’t work out, cause sometimes it won’t… What did we learn from it?

Gentlemen I encourage you to have a growth mindset.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sign up to paint Cardinal’s widow’s home. Sign up for Escape Haw Ridge.

Mujeres y Dia Internacional de la Mujer

THE SCENE: 49 and drizzling.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sometimes

  • Baby arm circles forward x 11.
  • Baby arm circles reverse x 10.
  • Plank position (30 seconds).
  • Shoulder taps x 11.
  • 30 seg. stretching oyo.

THA-THANG:
Mosey to the new building.

The goal was to go around the building and perform the exercises that were indicated in each of its 7 entrances. The number of repetitions will be dictated by throwing a dice. We repeated the loop twice and the destiny decided to beat us with 20 repetitions each time :). Below the exercises.

  • Squats.
  • Lunges.
  • Burpees.
  • Derkins & Toe Merkins.
  • Box jumps & Dips.
  • BBS.
  • Heels to heaven.

Mosey the CMU pile.

The goal here was to do an inverse ladder with exercises using a CMU and then going up the hill to do some pull-ups. Below the exercises:

  • At the top of the hill we will start with 10 pull-ups and decrease by 1 each time.
  • At the bottom we will perform the following exercises with a CMU: bicep curls, triceps and over-head press. We started at 20 and decrease by 2 each time.

We were not able to complete the whole ladder due to timing restrictions :).

MARY:
We let the dice decide the number of repetitions of each exercise. We did some push-ups and some burpees.
COUNT-OFF & NAME-O-RAMA
8 HIMs.
CIRCLE OF TRUST/BOM:
Reflected on the importance of Women in our lives, remembered the IWD.

Genesis 2:18

Then the Lord God said: “It is not good that the man should be alone; I will make him a helper fit for him”.
MOLESKIN:

ANNOUNCEMENTS:
Trying to start a new AO in Melton Lake Park. Workouts on Sat.