F3 Knoxville

Author: BackBlasts

A workout done at Fountainhead

AO: juco
Q: Ike
PAX: Butterknife, Ike, Love Shaq, Windex, Guardrail, Erector, Dartgun, Data, Lt. Dan, Starling
FNGs: 1 Starling
COUNT: Ten
WARMUP: Side straddle hop, Flutter kicks
Individual stretching

THE THANG:Do first set, then shuttle run with three lengths, then do first and second sets, shuttle run, and keep adding a set, with a shuttle run between each group.
10 Burpees
25 Merkins
50 Lunges
75 Flutter Kicks
100 Big Boy Sit-ups
150 Squats
Then moseyed back rotating among the group to lead an exercise of their choice

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 28 March

COT: Variation on The lonely ember sermon
storiesforpreaching.com.au/sermonillustrations/church/the-lonely-ember/
Pointed out that we have multiple fires (church, family,F3, etc) and in each case there are things we can do on our own and those that we need the fire to complete

easy snow Q

AO: brickyard
Q: Gmail
PAX: Spellcheck, Gordie, Otis, Bail Bonds, Simmons
FNGs: None
COUNT: 6
WARMUP:
Motivators, Tempo squats/ merkins, claps: OH & front, Tie fighters, Imperial walkers
THE THANG:
Mosey to track
Lunge half a lap
-Do the exercise and then run a lap. everyone goes when the first person finishes.
– 100 SSH
– 100 Merkins
– 50 Supermans
– 50 Jumping Squats

Lunge another 100 yrds

MARY:
no
ANNOUNCEMENTS:
Escape from Haw Ridge – get on a team!
COT:
Discussion on Matt 7: 12-23

Multiples of 3

AO: asylum-am
Q: Pac-man
PAX: Matlock (Bill Maddox), Tropicana, Backflow (Wesley Hunt), P3, Pac-man
FNGs: None
COUNT: 5
WARMUP: 21 Side Straddle Hops, 9 BBQ Squats, 9 Tigh Fighters (L, R), 9 Seal Clap

THE THANG: @ Pavalon 1 minute Hello Dolly’s, 1 minute scissor kicks, @ heartbreak hill rock curls bottom to top of pile, 21 squats, at benches 9 dips per bench, up stairway to heaven lunging in between on landings, at 3 sidewalk triangles farside of park lunge/bear crawl and Bernie, run back to AO, 9 Cherry Pickers and wrap with 9 slow merkins

MARY: –

ANNOUNCEMENTS: Hardship Hill end of March

COT: Expand on 6 petitions in Matthew 6 (Lord’s Prayer)

heavy day in the snow

AO: the-equalizer
Q: Smithers
PAX: Stripped, Snowbird, Bookman, Cheney
FNGs: None
COUNT: 5
WARMUP: SSH, squats, arm circles

THE THANG: mosey to smokehouse, grab CMUs, carry to Pavilon. Rotating minute long exercises while one person keeps time by planking.

MARY: stretches

ANNOUNCEMENTS: haw ridge

COT: Proverbs 3:5-6. Trust in the Lord with all your heart and lean not on your own understanding. In all your ways acknowledge him, and he will direct your path.