F3 Knoxville

Author: A-Rod

Sugar Cookie Shakedown

  • THE SCENE: Full moon 28 degrees
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH x 30 IC
  • 5 Burpees OYO
  • 5 Reglar push-ups
  • 5 Diamond push-ups
  • 5 close push-ups
  • 5 wide push-ups
  • 5 HR push-ups
  • 5 Burpees OYO

THA-THANG:

5 Rounds:

  • 30 Burpees
  • 30 yard lunge
  • 30 push-ups
  • 30 squat

2 Rounds:

  • 50 Jumping Lunges (25 EL), lap around track, 25 yard lunge

MARY:
Cap’n Thor

20 Flutters (4 ct)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You will never glory in God till first of all God has killed your glorying in yourself. Charles Spurgeon

Glory follows afflictions, not as day follows night but as spring follows winter; for the winter prepares the earth for spring. So do afflictions sanctified prepare the soul for glory. R. Sibbes
MOLESKIN:
The Q calendar is open for 2021. The opportunity to lead is available for another 12 months!
ANNOUNCEMENTS:

Bark bark bark bark bark

THE SCENE: Clear 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx30 IC

Tempo Squat x 15 IC

OHC x 40 IC
THA-THANG:
Run to Commerce Rd hill. Watch the curb!

Triple Nickle: 5 Rounds, 5 reps at bottom, 5 reps at top

  • BBS
  • Negative Merkin

Stupid dog woke the entire town at hill. Run back to PHS track/field to continue.

Burp Back w/o the mountain: Partner up. P1 does burpees while P2 runs to 50yd line and back. Complete 100 combined burpees.

Mosey back to AO

Blocks: Two Rounds – 20 box jumps, 20 step ups (EL), 20 Bulgarian lunges (EL), 20 BBS with feet on planters.

Lunge length of parking lot (hands on head) and Bernie on return.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Phillipians 2: 14-18 Read and apply
MOLESKIN:

ANNOUNCEMENTS:

Stay Right Here

THE SCENE: Cloudy 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40 IC

High Knees x 30 IC

Tempo Squat x 15 IC

Negative Pushup x 20 IC

5 Burp OYO
THA-THANG:

  • 11 Decline Merkin
  • 10 Burpee
  • 9 Sun Dial
  • 8 Negative Merkin
  • 7 Bench Squat
  • 6 Flutter Kicks (4 ct)
  • 5 Bench lunges (each leg)
  • 4 Mtn Climbers (4 ct)
  • 3 Around the clock Merkin (12 merkins each time)
  • 2 Jump Squat
  • 1 Hand Release Burpee

Do all exercises and after each round drop the bottom exercise until you have dropped all exercises.

At the completion of each round complete 25 box jumps before beginning next round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The world we live in is not very different from the world Jesus was born into. Difficult, exhausting, confusing times with governments asking their citizens to follow their lead (census). The value of human life was at a similar level. After the birth of Jesus an unknown multitude of children were murdered. Nothing is new to our God. We, His creation, are not doing anything that would surprise Him. He is the same God today that sent His only Son to save His creation. He cannot be surprised, fooled, lied to, or deceived. He is coming again.
MOLESKIN:

ANNOUNCEMENTS:

Not so silent night

THE SCENE: Cool 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40 IC

T-Plank Arm Circles x 10 (Each side, each direction)

Tempo Squat x 20 IC

5 Burp OYO
THA-THANG: RUCK OR CMU NEEDED

Four Rounds: 20 Reps each

  • 8-count Man Makers
  • Sit-ups (ruck/CMU on front)
  • Thrusters
  • 4-count flutters (ruck/CMU overhead)

Three Rounds: 20 Reps each

  • Squat (ruck/CMU overhead)
  • skull crushers
  • curls
  • 4-count mtn climbers

Duck Walk: Ruck on back and duck walk 10 yds, complete exercise, ruck on front duck walk 10 yds, complete exercise, etc.

  • 20 squats
  • 20 push-ups
  • 20 Imperial squat walker (4-count)
  • 20 Rev lunges (each leg)
  • 20 shoulder taps (2-count)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Believe the miracles that were performed by God for Jesus’ birth. Angels appearing, stars shining, and Kings fooled. The same God that sent His Son to this Earth is the same today as he was then. These are not “stories”. This is our history, our heritage, our story. Learn it, know it, repeat it.
MOLESKIN:
Research project: How old was John the Baptist when Jesus was born?
ANNOUNCEMENTS:

Contact

THE SCENE: 30 degrees with snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 IC

Overhead Clap x 40 IC

Imperial Squat Walker x 15 IC

Shoulder Blaster: Arms to front from hips x 30, Arms side to front (seal clap) x 30, 10 shoulder presses. All IC

THA-THANG:

4x4s: 10 reps – 4 burpees, 4 push-ups, 4 (4ct) mtn climbers = 1 rep.

Catalina Wine Mixer (10 reps): Plank, Pharaoh (left arm then right arm to elbow), up from Pharaoh in same order, push-up = 1 rep.

Burpee Broad Jump length of parking lot

Black Jack: 20 BBS then run to mid-point of parking lot and do 1 push-up. Then 19 BBS/2 push-up etc.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are separated by the pandemic. The only means of gathering to communicate and check on each other is to be out in the dark and snow at 5am or to make the effort to communicate by social media. Use the tools we have to make contact with the people around you. We have hundreds of contacts in our phones. Call someone you haven’t seen or spoken to in a while and say hello.
MOLESKIN:

ANNOUNCEMENTS:
F3 Brickyard 3 year anniversary is this week. Contact PAX and get them out!!