F3 Knoxville

Ball Don’t Lie

Equalizer

THE SCENE: 50 something with humidity (felt good) and a misty rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Happy St. Patrick’s Day

76th day of 2021

Pigeon stretches each leg

SSH x 17 (4 ct)

Doubtfire was the only one not wearing green, so we did one burpee.

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that x 2

Tempo squats x 10

Tempo merkins x 10

THA-THANG:
Mosey to the tennis courts

Polygonal workout ball with the following exercises:

20 Burpees

15 Iron Mikes

30 Mountain Climbers

30-Second Side Plank x 2

20 Tricep Dips

30 Freddie Mercurys

20 Merkins

1-Minute Wall Sit

30 American Hammers

30 Walking Lunges

15 Jump Squats

Water Break = 1 Lap Around the Track

Roll the ball and do the exercise.  It knows what you need more than you do.

We did not land on the side planks or the walking lunges, but we landed on everything else.  We landed on burpees and Freddie Mercurys the most.  We ran 3 laps total (2 in a row).

MARY:
We were headed to Mary, but the PAX pleaded for more ball, so we did another roll and only had time for a 1-minute plank.

COUNT-OFF & NAME-O-RAMA
4 HIMs, just like the lucky clover – how fitting

CIRCLE OF TRUST/BOM:
Numbers have been down this week due to Spring Break, but it only takes a few of us to make an impact.  Keep that in mind when it seems like most of the world has gone bad/crazy.

“For where two or three are gathered in my name, there am I with them.”  Matthew 18:20.

MOLESKIN:
Prayers for Ribbed’s wife, Mr. Jinxy, Lillydipper, the unspoken problems, and those we have not seen in a while, and praises for my father-in-law and my back.

ANNOUNCEMENTS:
None mentioned