F3 Knoxville

Author: Bunny

Gibbler Hates Elephants

THE SCENE: 72 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Tie Fighters
  • OG Rockettes
  • Chumbawamba, Burpees and SSH

THA-THANG:
Mosey to Base of Everest. Run past Everest becuase Cosmo doesn’t want wet feet.

At Pain an agony 7’s with Mountain stompers on one side and Hand Release Mericans on the other.  Every time you pass the top do a celebratory fist jump.

Mosey back to AO

MARY:
Ring of Fire with celebratory fist jumps
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
Conventional wisdom(and Gibbler) would tell you the way to eat an elephant is one bite at a time.  However, the best route might just be to do it with the help of others.  In general we should leave the elephants alone but when we face issues or problems we need to lean on those around us for support.  Likewise look for those around you that may need some help and offer your support.

Matlock’s playlist

THE SCENE: 56 and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10

.
THA-THANG:

Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.

Escalator 

Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

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:
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

Home Page

 

Roxanne for Charmin

Workout

Stairs always 🐰 hop

Every stop with no music

5 mountain stompers, 10 Hand release,15 bbq squat, 20 lbc 4 count

Chambawamba

  • start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a Getup. While not doing get ups, you are continuously doing SSH.

Bodies

  • Plank. When you hear bodies hit the floor do donkey kick(), when they count(1,2,3,4) do a Merican

Roxanne

  • Al gore, When your hear Roxanne drop to plank, when you hear red light “squat jump”

Moby (boat/canoe)

  • When you hear bring sally up boat, bring sally down canoe

Proverbs 13:3

Whoever guards his mouth preserves his life;

he who opens wide his lips comes to ruin.

Proverbs 10:19

‘When words are many, sin is not absent, but the wise hold their tongues’.

Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’

Slow Mosey

  • THE SCENE: Hot and Humid
    F3 WELCOME & DISCLAIMER – Better than Gibblers last week
    WARM-O-RAMA:
    20 X SSH
  • 24 x Tie Fighters
    THA-THANG:
    Slow Mosey around the loop stopping 6 times for
  • 5 hand release burpees
  • 10 hand release Mercians
  • 15 4cnt LBC’s
  • 20 Froggy squats

CIRCLE OF TRUST/BOM:
Positive Attitude=Positive outcome

36

THE SCENE: 50 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 36
  • Baby arm circle 10
  • 12 burpees
  • Baby arm circle 10
  • 12 burpees
  • Imperial walkers
  • 12 burpees

THA-THANG:

Stop 1, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 Hand Release mericans

Stop 2, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 Hand Release mericans

Stop 3,

36 dips

Stop 4, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 dry docks

Stop 5, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 dry docks

 

MARY:

Moby (boat/canoe)When you hear bring sally up do boat, bring sally down do canoe

COUNT-OFF & NAME-O-RAMA
25
CIRCLE OF TRUST/BOM:

20/20: God’s Vision For My Life: Day 25 • Devotional

https://www.bible.com/reading-plans/17719/day/25?segment=0

If I had eight hours to chop down a tree, I would spend six sharpening my axe.

~ Abraham Lincoln