F3 Knoxville

Author: A-Rod

Oh The Humanity

THE SCENE: Clear, 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction
  • SSH x 25 IC
  • 10 Tempo Squat IC
  • 10 Merkin IC
  • Happy Jacks x 4 IC

THA-THANG:
Mosey around field to start point

Burpee Dan across field (1B: 4 lunge run back to start, 2B: 4 lunge run back to start, 3B: 4 lunge run back to start, 4B: 4 lunge run back to start)

Hindenburg Blimps: Four stations around field. Conduct exercise at each cone, sprint between each cone until back at start, begin next round. (Modified…it doesn’t spell blimp)

  • Round 1: 20 Lunges
  • Round 2: 30 BBS
  • Round 3: 40 Merkin
  • Round 4: 50 Squat

MARY:
Mosey to fountains. Flutter Kicks x 60
COUNT-OFF & NAME-O-RAMA
18 PAX: Frank, Pfeiffer, Steam, Tooth Fairy, Quarantine, Uncle Rico, Heisenberg, Savannah, Abort, Plunder, Swanson, G-6, Singlet, Quickbooks, Passport, Hang Tight, Manwich
CIRCLE OF TRUST/BOM:
F3 is a place to learn about leadership and we are encouraged by each other to lead. Take advantage of the opportunity to lead/Q. The brothers around you will support you. F3 is the lowest stress leadership opportunity  you will find.
ANNOUNCEMENTS:
Big Ball will be open on Saturdays starting 12/2/17!

A-Rod’s Ring Around The Rosey

F3 Welcome and Disclaimer

Stretch:

  • Cherry Picker x 10 IC
  • Slow Squat x 10 IC
  • SSH x 20 IC

The Thang

Mosey to Pedestrian Bridge over Cumberland Ave.

  • Lunge across bridge
  • Merkins until all have made it across bridge.

Mosey to bottom of Circle Drive “The Hill” at UT

  • Sevens – Burpees at bottom and jump squat at top.

Ring around the rosey

  • Circle up around rose garden, on six, 25 BBS single count together
  • 25 Flutter kicks IC
  • 25 BBS single count together

Mosey to base of stairs on west side of “The Hill”

  • Stairway to Seven
    • Burpee and inclined merkin at bottom
    • Squat at top

Bunny hop two steps and then squat last three sections of stairs to top of hill.

Mosey to AO

AYG at grass to AO!

Count-Off

Name-O-Rama

BOM:

From Joshua 6: 20-27

The walls of Jericho came tumbling down as my kids Bible Story book tells. If you read scripture the same thing happens, however there is death, destruction, and fire for the entire city of Jericho. Not the same as the kids’ version. Jericho stood in the way of Gods plan for His people. God did not take that lightly and had it completely destroyed. The same goes for sin in our lives. God takes sin seriously and will destroy sin so that we are able to follow Him. Find the sin, destroy it, leave no part of it standing, don’t look back, and keep moving. Galatians 4: 8-10