F3 Knoxville

Author: Aladdin

A Whole New World

THE SCENE: A crisp 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
20x Imperial Walkers
10x Cherry Pickers
10 Burpees

Count off in groups of 4’s, #1’s get a CMU

THA-THANG:
CMU’s cannot touch the ground.

Indian Run with block pass off to front- Stop at third light in marina parking lot.

Group Work:
200 Squats
200 BBS
200 Merkins

Mosey to stairs:

2 PAX mosey to the top and around the rock, CMU overhead on stairs

2 PAX stay below.

ROUNDS

  • Bear Crawl from curb to curb
  • Flutter Kicks
  • Iron Mikes
  • Frog Jump, Burpee Turn
  • V-ups
  • Crab Walk
  • Dry Docks
  • Mountain Climbers
  • Star Jumps

Mosey to AO with block pass off

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

Matthew 11:25-30: “For my yoke is easy, and my burden is light.”

Jesus is there to pull us along and carry us.  Are we relying on him.  And who are we bringing along.  Thank you to all you guys who push me along and make me stronger.

MOLESKIN:
Prayers for Lady Junk, Butter’s son, Mayberry’s friend with prostate cancer.

The Heisman

THE SCENE: A NICE 60 degrees and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow Mosey
Double Block Walk

THA-THANG:
Interval Training with Blocks between 2:00 heavy, 1:00 moving

-2:00 Burpees with Block/ -1:00 High Knees
-2:00 Curls to Thrust / -1:00 Skaters (can’t remember f3 name for these)
-2:00 Merkins / -1:00 Iron Mikes
-2:00 V-ups / -1:00 Mountain Climbers
-2:00 Squats with Block / -1:00 Empirical Walkers
-2:00 Moving Merkins on Block / -1:00 Star Jumps
-2:00 Big Boys with Block / -1:00 Frog Jump, Burpee, Turn
-2:00 Kettlebell Swings / -1:00 Hop, Hop, Shuffle Back
-2:00 Step ups with Block / -1:00 Burpees
-2:00 Bear Crawl with Blocks / -1:00 Heisman, 1, 2, Home.

MARY:
Slow Mosey with Blocks (to put them back)…Cool down.

COUNT-OFF & NAME-O-RAMA
4PAX: Aladdin, La-z-boy, Cavalier, Junk

CIRCLE OF TRUST/BOM:
1 Timothy 6: “But godliness with contentment is great gain…

What are you going to leave behind when you die.  It’s not stuff.  What are you pouring into…what are you influencing.  Are we more concerned over how much stuff we are accumulating or what type of impact we are making on others lives?  I have to practice contentment and being happy with what I have.  We are blessed and we need to bless others.

MOLESKIN:
Prayer for Lady Junk and Junk, Butter’s son’s surgery, Caviler’s ex-wife and daughter.