F3 Knoxville

Author: Biohack

12 Heavy Pains of Christmas

THE SCENE: Cool and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkins

THA-THANG:
Run to the hill on ORAU campus. Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).

  1. Blockee
  2. Elves on the shelf
  3. Thrusters
  4. Derkins
  5. Big Boys
  6. Lunges
  7. Curls
  8. Rows
  9. Diamond derkins
  10. Tricep extensions
  11. Squats
  12. Blockees

Optional light version was also available:

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Extra bur-ur-ur-ur-ur-pees!

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?
ANNOUNCEMENTS:
Project Christmas party tonight at Pappalock’s.  No shieldlock tomorrow.  Likely no Family Workout on Saturday.

12 Pains of Christmas

THE SCENE: Gloomy and wet.  No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkin

THA-THANG:
Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).  Every 3rd number, run all the way into the fort.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Ring of fire

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?

12 Pains of Christmas

THE SCENE: Cold and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry picker
  3. Tempo squat
  4. Tempo merkin

THA-THANG:

Death march to a hill in the ORAU parking lot

Start at 1 burpee, then run up and down the hill.  Then do 2 Imperial Squalkers + 1 burpee and run up and down the hill.  Continue in sequence.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

Return to shovel flag

CIRCLE OF TRUST/BOM:
Isaiah 40:27-31.  Let us remember who God is and who we are.

ANNOUNCEMENTS:
Christmas parade, family workout, and Christmas party are all this Saturday.

Grateful Cards

THE SCENE: Cold and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do a flutter kick ring of fire
  4. Add all jokers to the remaining deck and shuffle
  5. Run a lap around the parking lot with burnie, high knees, and butt kicks

CIRCLE OF TRUST/BOM:

Thanksgiving

  • The more we have, the less grateful we are.
  • Challenge: daily gratefulness session
  • Example:  I’m thankful for Kickflip and his humble and authentic leadership.  I have ordered Jotham’s Journey based on his suggestion in the newsletter this week to read with my family during Advent.
  • Psalm 100

ANNOUNCEMENTS:
FNG:  Wet Bandit

Death to Granbak

THE SCENE: Cool, clear, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator – from 13
  2. Tempo merkins
  3. Tempo squats
  4. Overhead clap
  5. Cherry pickers
  6. Run a lap and explain the set up

THA-THANG:

The evil dwarf Granbak stole the children’s Halloween candy.  We must band together as a noble fellowship to save the candy and defeat the monsters.

  1. Chased by wolves to the pool wall.  10 wall ups and climb over the wall to escape.
  2. Mosey to playground. Monkey bar through the jungle.
  3. Stuck in quicksand.  5 pull ups to get out.
  4. Mosey to amphitheater.  Attacked by bears.  Pretend to be a bear by bear crawling up the hill.
  5. Mosey to the dwarf forge (recruiting center) and steal weapons (CMUs).
  6. Caught by a dwarf.  20 thrusters to intimidate him.
  7. Carry to the stairs.
  8. We fell into a trap set by Granbak.  Heavy squat ring of fire.  One adventurer climbs the stairs with his block.
  9. Tricep extension ring of fire; rifle carry hold when not counting. One adventurer climbs the stairs with his block.
  10. After escaping the ring of fire, we tip toe (heavy lunge) to the bank drive through (so we don’t fall into another trap).
  11. Granbak can only be defeated by each of us doing 100 heavy ab exercises.
    1. 20 big boys
    2. 20 flutter kicks
    3. 20 freddy mercuries
    4. 20 LBCs
    5. 20 American Hammers
  12. Return weapons to the forge.
  13. Mosey to amphitheater.  Crawl bear down the hill.
  14. Mosey to the playground.  Monkey bar through the jungle.
  15. Mosey to pool wall.  10 wall ups.
  16. Return to flag.

MARY:
Tuba graced us with a round of 13 prone rows.

CIRCLE OF TRUST/BOM:

  1. October 31 is…….. Reformation Day!
  2. Martin Luther posted his Ninety Five Theses on this day in 1517
  3. This action led to serious consequences for Luther.
  4. He was tried for heresy and ultimately excommunicated.
  5. Standing up to the most powerful institution on Earth was a huge act of bravery.
  6. Would you be able to face a giant like this?
  7. Joshua 1:9 – Have I not commanded you? Be strong and courageous.  Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.

ANNOUNCEMENTS:
Oak Ridge Halloween event tonight!  Brolympics on Nov. 5.  Clothing and food drives ongoing.