F3 Knoxville

[the-pulpit] Past due

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Smoked Pickle, Jim Norris, Betty, Voodoo, Leland Robbins (Geiger), Trojan, Snitch (Cory Beilharz ), Ike
FNGs: None
COUNT: 8
WARMUP:
20 SSH, 20, Arm circles, cherry pickers

THE THANG:
Parking lot tour, stopped for 20 merkins, 20 lunges, 20 Lbc, 20 NC dry docks.
Run to football field. Dora: runner sprints first 30, finishes in zone to inzone. Partner completes 100 merkins, 200 Big boys, 100 squats.
Move to sleds, 20 merkins, 20 shoulder taps, 20 wine mixers, 20 POW’s (French army style) 20 NC dry docks.

MARY:
Circle of abs:
Hello dolly x10
Flutter kicks x10
Freddy Mercury x10
Dead bugs x10
Lbc x10
Mountain climbers x20
Pickle ponders max set in 30 seconds

ANNOUNCEMENTS:
Forg3 April 26th
COT:
Pryers for Good Friday production and father-son camp.
Keep it simple: Share the Gospel.

Operation Afterburn

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun, Opossum, Carmen Sandiego from Down Range
FNGs: None
COUNT: 6
WARMUP:SSH – 25 IC
– Imperial Walkers – 15 IC
– Tempo Merkins – 10 IC
– Hillbilly Walkers – 15 IC
– Michael Phelps
– Mosey lap w/ sprint finish

THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats

Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 8 Burpees
– 12 Merkins
– 16 Flutter Kicks (4-count)
Any time left in the minute = rest.

No one had time left :smiling_imp:

Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises
If you finish early, plank or do slow air squats.

Cooldown

MARY:

ANNOUNCEMENTS:

COT: “Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”

Jesus never said life would be a walk in the park. Our weakness is where His strength really shines.

How Many are we doing?

AO: the-equalizer
Q: Bookman
PAX: Madoff, Stripped, Cheney, Blindside, Smithers, Mouthwash, Bookman
FNGs: None
COUNT: 7!
WARMUP: SSHs, LBACs, Tempo Squats

THE THANG:

Dora with CMUs
100 OH Presses
200 Curls
250 Flat Presses
300 Lunges
350 Calf Raises
400 LBCs

MARY: a lil stretchin

ANNOUNCEMENTS:

Hardship Hill, Fun Farm Friday Flag Handoff in Farragut, The Equalizer will be closed to attend

COT: Everyone joined F3 for a reason. We talked a little about what some of our reasons were. Everyone’s intentions and reasons might be different, remember that in your daily interactions with everyone. Be considerate and compassionate

Fivver

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP: Stretches

THE THANG:

2 min challenge: 10,20,30,40,50 in exercises in 2 minutes. Ladder up

Pole runs: exercise each pole then run 5 poles
5- burpees
10- jump squats
15- CDD
20- American Hammer
25- Merkins

Four sets

Repeat with new exercises

Dips

Then 2 minutes ladder down

MARY:

ANNOUNCEMENTS:

COT: where has God placed you? And are you filling your purpose in the place?

Brotherly Love

AO: shamruck
Q: Eliza
PAX: Lizzy, Abe (F3 South Wake), Crawlspace, Trojan, Honeydew, Eliza, The Situation
FNGs: None
COUNT: 7
THE THANG: CAK RUCK

COT: PHILEO: brotherly love

“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”
‭‭1 Corinthians‬ ‭13‬:‭4‬-‭7‬ ‭NLT‬‬
bible.com/bible/116/1co.13.5-7.NLT