F3 Knoxville

Author: Bunny

Deck Of Cards – Not stacked

THE SCENE:   70ish


F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 20 baby arm circles

THA-THANG:

Grab a CMU and head to the cloud. F3 deck of cards with a 4-5 man Indian sprint for jokers.  Face cards 25, A’s 100 and other cards the number + 10.  Mixture of Cardio, Abs, legs and chest.

With 6 minuets left PAX chose to pick out all the face cards(25’s and 100’s) and perform exercises(vs man makers for every card left.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
21 pax welcome Tinker from out of town
CIRCLE OF TRUST/BOM:
Find success in failure- example from 2 Timothy:  Paul and Barnabas took young Mark with them on a missionary trip, but he returned home before the end of the trip for reasons not revealed in Scripture.  Whatever Marks reasons, Paul apparently thought they were unjustified since he refused to take Mark along on a subsequent tips(Acts 15:38).

Did Mark fail at being a missionary? Judging from Paul’s response, it would appear he did.  While the New King James Version says Mark “departed” from Paul, the word probably is closer to deserted – a more negative connotation.  It’s probably reasonable to conclude that Mark did fail at being a missionary.

But did that make him a permanent failure?  Apparently not, for the same apostle Paul who was so disappointed in Mark counted him a valuable coworker in ministry later in his life.  This is a perfect example of how to succeed at failing; fall, get up, and continue on.  The next time you fail, make sure it is a temporary experience, not a permanent label.

Don’t get failing and failure confused.  Failing is nothing more than the back door to success.

ANNOUNCEMENTS:
F3 Dads Camp

Deck O Cards

THE SCENE: 70ish and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH Baby Arm circles
THA-THANG:

Deck O cards

13 Man makers to make up for the 13 cards we didn’t get through in the deck.

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Insert the WORD here.

Asylum Q = 1 : Elevation Patch = 0

THE SCENE: 46 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30, Baby Arm circles forward and back x 10

THA-THANG:
Grab a partner and a CMU

Round 1  – Mosey to the top to the Pathway just past Everest, One partner goes down one side of the hill with the other goes down the opposite side.  When at the bottom run back to the top and do 2 partner mericans, repeat until you reach 8 partner mericans

Round 2, Same as round one except one partner carries CMU up the hill(Everest site)  4 trips up the hill with 5, 10, 15 and 20 4 cnt LBC,  if your partner is not up the hill when you are done with LBC’s burpees while you wait.

Return back to AO the quick way(up Everest), trade of CMU with partner half way up.

COUNT-OFF & NAME-O-RAMA
24 PAX
CIRCLE OF TRUST/BOM:
Do the right thing, Love your neighbor like yourself and don’t ignore Bunny on group me(or we will take CMU’s to Everest)

 

35’s

THE SCENE: 54 and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 35
BBQ Squats x 10
Baby Arm circles forward x 12
Baby Arm circles backward x 12
THA-THANG:

3 laps – Lap Starts at Blocks run to around ball fields the long way up cardiac then back down to block pile. Bear crawl at second turn of cardiac
Stop 1 – Squat Thrusts
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 2 – Big Boys
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 3 – Hand Release Mericans
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 4 – Man Makers
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15

​MARY:
35 Burpees

5 x 20 Captain Thors

COUNT-OFF & NAME-O-RAMA
19
CIRCLE OF TRUST/BOM:
Self Control – It’s not just about saying no to the big things.

ANNOUNCEMENTS:
Hardship Hill and Rusty’s Chili benefit

Partners Coupon

THE SCENE:

50 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Imperial squat walkers x10
Baby Arm circles forward x 10
Baby Arm circles backward x 10
Hand claps x10

​
THA-THANG:

Grab a partner and go to block pile
Exercise 1 – One partner does farmer carry while the other bearcrawls across parking lot. (switch at opposite end or as needed.)
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 2 – Complete exercise 1 then add Brickbarrow(2 parking spaces
Run to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 3 – Complete exercise 1&2 then add back to back curls with CMU
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 4 – Complete exercise 1,2&3 add 15 4 count CMU Flutter kick
Run to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 5 – Complete exercise 1-4 and add 10 Hand release partner mericans
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
10 CUM squat Press

​MARY:
Captain Thor x 5
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:

How different would our lives look if we put others needs before our own.  Show someone love today especially those who might not have show it to you.
Let each of you look out not only for his own interest but also for the interests of others. Philippians 2:4

​Welcome Buns and Glitter 

ANNOUNCEMENTS:
Hardship hill sigh up DO IT!