THE SCENE: 34-35 and beautiful…a great day to burn some goo!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Mosey to AO
- Cherry Pickers (IC) 4 CT X 10
- Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
- Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
- Windmills (IC) X 10
- Tempo Squats (IC) X 10
- Overhead Claps (IC) X 10
- 5 burpees (OYO)
- Mosey
THA-THANG:
Double Double (at AO & Playground)
- 10 merkins at the AO
- 10 pullups on the monkey bars
- Rinse & repeat 5 times
- Mosey to Splash Pad
Block Out (Splash Pad)
- 5 burpees, 10 step ups, 15 dips, 20 overhead press w/ CMUs
- Rinse & repeat 5 times
- Mosey to Trail w/ CMUs
Pick & Roll (Trail Run)
- Trail Run to other park
- 10 diamond merkins, 15 big boys, 20 squats
- Rinse & repeat 4 times
- Mosey through trail to basketball court
Run & Gun on a Fast Break (at basketball court)
- 5 burpees, sprint down the court & back, 10 Bobby Hurleys; rinse & repeat X 4
- 50 of any CMU exercise, sprint down the court & back X 4
MARY:
- Superman 20 (IC)
- Flutter Kicks IC 4 CT X 50
- Captain Thors X 5
- Hello Dolleys X 20 4 CT
COUNT-OFF & NAME-O-RAMA
Detention, Hot Tub, Snaggletooth & Booster
CIRCLE OF TRUST/BOM:
I have lost my focus and commitment towards my Bible study and scripture memorization so I found a few scripture to hopefully get me focused again.
“And may your hearts be fully committed to the LORD our God, to live by his decrees and obey his commands, as at this time.” 1 Kings 8:61 “For all have sinned and fall short of the glory of God” Romans 3:23
“Commit to the LORD whatever you do, and he will establish your plans.” Proverbs 16:3
“Love the LORD your God with all your heart and with all your soul and with all your strength.” Deuteronomy 6:5
“Keep your eyes focused on what is right, and look straight ahead to what is good.” Proverbs 4:25
“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13
Let’s keep listening to and encouraging one another so to help each other get or stay focused on our faith! We need one another and F3 is helping us get better and stay focused because our goal at the end of our life is to say:
“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7
MOLESKIN:
I’m not sure there’s a prettier spot to run in F3 Knoxville than the trail run next to the lake at the Equalizer!
ANNOUNCEMENTS:
- Sign up to Q at the Equalizer
- Convergence on March 30 at the Asylum followed by a 3rd F event
- Hardship Hill – May 18