F3 Knoxville

Author: Avocado

Table Side Guacamole

THE SCENE: 27 degrees and dry

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

TEMPO MERICAN

TEMPO SQUAT

Mosey lap around apex

THA-THANG:

  • 21’s CMU curls: 7 from bottom to half way, 7 from half way to top, 7 full range
  • 5 blockees
  • 10 box jumps
  • 15 CMU swings
  • Overhead block lunge half way down the grinder
  • mosey to pull-up bars
  • 5 burpee pull-ups
  • mosey around apex back to grinder to retrieve your CMU
  • rinse and repeat

MARY:
Flutter kick in cadence for 2 minutes
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We live in a world of obsession. Obsession about our workouts, our jobs, our sports, our hobbies, etc. I feel convicted to have that same obsession to follow Jesus and put the same effort to furthering His kingdom.

Crumpet Repeats

THE SCENE: Balmy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop

Cherry Pickers

Little baby arm circles

Grab a CMU and mosey to Mt Crumpet

THA-THANG:

  • 10 Burpees
  • Sprint up Crumpet
  • 25 CMU Bent Rows
  • Sprint up Crumpet
  • 25 CMU Tricep presses
  • Sprint up Crumpet
  • 25 CMU Curls
  • Sprint up Crumpet
  • 10 Imperial Squat Walkers
  • Sprint up Crumpet
  • Take a lap around the pond

 

  • Rinse and Repeat

MARY:
1 minute flutter kick with CMU presses
COUNT-OFF & NAME-O-RAMA

8 pax including one FNG (Double Tap)

CIRCLE OF TRUST/BOM:
Talked about struggles and how they sharpen us. Shared the video “Good” from Jocko Willink.

The Welcome Back

THE SCENE: 70 degrees with light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-15 meter lunge

-15 meter inch worm

-15 meter high kick to single leg DL

-15 meter burpee broad jump

THA-THANG:

  • 10 T Merkins
  • 10 Thrusters with CMU
  • 10 Over the CMU Burpee
  • Run 160 meters downhill
  • 10 Big Boy Sit Ups
  • 10 Flutter Kicks
  • Run 160 meters uphill

Rinse and Repeat

MARY:

  • 20 Windshield Wipers
  • 20 LBSU
  • 20 Box Cutters

COUNT-OFF & NAME-O-RAMA
9 Pax
CIRCLE OF TRUST/BOM:
In this current time we are in, the world needs more love. Recently, I was convicted of my lack of love for people around me, including my family. 1 John 3:1 says “See how very much our Father loves us, for he calls us his children, and that we are!” This hit home for me because “children of God” is not limited to the people I like. We are called to love everyone. The verse continues, “But the people who belong to this world don’t recognize that we are God’s children because they don’t know Him.” This struck me again. When I forget that we are God’s children, I am like the world who doesn’t recognize His children. In my conviction, I prayed that I will remember that we are all God’s children and I will treat people as such, showing love and compassion.
MOLESKIN:

ANNOUNCEMENTS: