F3 Knoxville

Author: FastandEasy

I like nachos, they are Fast-n-Easy!!

Wow that’s a lot of burpees!!

THE SCENE: 33 and cool AstroTurf
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill

2 burpees

Imperial walkers

4 burpees

Tempo merkins

6 burpees

Little baby circles

8 burpees

SSH

10 burpees

THA-THANG:

20yrd sprint 

10 BBS

20yrd sprint

10 merkins

20yrd sprint

10 Freddie Mercury 

20yrd sprint

10 CCD

20yrd sprint

10 burpees

Brickyard bearcrawl 10

5 burpees

Lunge 20yds

5 burpees

Hop 20yds

5 burpees

Bernie 

5 burpees

Beat crawl  20 yard

 5 burpee

Burpee broad jump

5 burpees

On the track teams of 2 lap one stopping at 1/4mile 5 burpees,  lap 2 same only 10 burpees

indian run two laps

MARY:

5/1 fast n easy makers to burpees

flutter kicks 10

hello dolly 10

COUNT-OFF & NAME-O-RAMA
Norm, A Rod, Switchgrass, Chaucer, Herbie, Hamm, Simmons, Tractor, Fast-n-Easy
CIRCLE OF TRUST/BOM:
God said No
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Self propelled pavement dryers

THE SCENE:  32  winter mix, but cleared off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA. 

Little streching, this and that

legs stretching this and that

windmills

tennessee rocking chair

baby arm circles

8count body builders

 

 

mosey to parking lot 1

sprints from light to light repeat

lunge / bear crawl mix from light to light

 

to the Sophomore

10 overhead claps Bernie the hill

20 BBS lunge the gap

30 Mtn Climbers Bernie down the hill

40 calf raises sprint to start

 

to the CMU pile

20s

curls, tri’s, rows, press   Sprint to the cans and repeat

 

to the raised wall,

10/1 derkins to dips

mosey to the F3 parking lot

lunge / burpee 4/1 wash rinse repeat

 

back to the AO

MARY:
Flutter kicks led by Erector

”Bring Sally Up” challenge
COUNT-OFF & NAME-O-RAMA
12 HIM’s in motion
CIRCLE OF TRUST/BOM:
God said no.

And God Said No’ (poem)

Here’s a poem, “And God Said No,” written in 1980 by a woman raised in an alcoholic home, whose sister was murdered and middle daughter diagnosed with a severe disorder requiring 24-hour care, … and the list of suffering and trauma could go on.

I asked God to take away my pride, and God said "NO". 
He said it was not for Him to take away, but for me to give up.

I asked God to make my 
handicapped child whole, 
and God said "NO".
He said her spirit is whole, her body is only 
temporary.

I asked God to grant me 
patience, and God said "NO".
He said that patience is a by-product of tribulation, 
it isn't granted, it's 
earned.

I asked God to give me 
happiness, and God said 
"NO".
He said He gives blessings, happiness is up to me.

I asked God to spare me 
pain, and God said "NO".
He said suffering draws you apart from worldly cares
and brings yo closer to me.

I asked God to make my 
spirit grow, and He said 
"NO".
He said I must grow on my 
own, but He will prune me 
to make me fruitful.

I asked God to help me love others as much as He loves me,
And God said "Ah, finally 
you have the idea"!

© 1980, Claudia Minden Weisz. Used by permission of the author.  http://www.andgodsaidno.com

MOLESKIN:
3 Pax with prayer requests we lift up
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

I see a theme here…..

THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
windmills 10

2 burpees

Imperial Walkers 10

4 burpees

tempo merkins 10

6 burpees

Lil baby arm circles 10

8 burpees

SSH 10

10 burpees
THA-THANG:

cones of “fun”  pretty sure that stood for ( F U Nate)

sprint 20 yrds  10 BBS

sprint 20 yrds 10 merkins

sprint 20 yrds 10 Freddie Mercury

sprint 20 yrds 10 CCD

sprint 20 yrds 10 burpees

Rinse and repeat

mosey to the side

Brickyard BearCrawl 10 ppl, so crawl to 10 merkins

5 burpees

Back to top of the cones of FUN

5 burpees Skip 20 yrds

5 burpees Lunge 20 yrds

5 burpees Hop 20 yrds

5 burpees Crawl Bear 20 yrds

5 burpees Burpee Broad Jump to the start

Mosey to the stop sign 5 burpees

mosey to the 5mph sign…5 burpees

light pole to light pole Bernie

mosey to the A/O 4 Corner

corner 1 5 merkins,

corner 2 5 mrks, 10 bbs

corner 3 5 mrks, 10 bbs, 15 Squats

corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start

5 Burpees

MARY:
Flutter Kicks IC 10

Hello Dolly IC 10

Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!!  if you write it down, you are 42% more likely to complete your goal

Proverbs 22:6  Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Soggy Bottom Boys

THE SCENE:  65 and wet!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA. 

The number was 10

morrocan night club 10 then 1 burpee

baby arm circles up 10 then 2 burpee

baby arm circle down 10 then 3 burpee

windmills 10 then 4 burpee

imperial walkers 10  then 5 burpee

mtn climbers 10 then 6 burpees

tempo squats 10 then 7 burpee

tempo merkins 10 then 8 burpees

SSH 10 then 10 burpees

THA-THANG:
Ascension with 4 corners

1burpee

2merkins

3BBS

4CDD

5MTN Climbers

6squats

7handrelease merkins

8bobby hurley

9flutter kicks

10SSH

Decend the workout.

 

MARY:
Boat canoe

hello dolly

2 burpees (just because)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 is better than 1.   Find your #2, or be that #2
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMUs and Ol’ Glory

THE SCENE:  68 and B-E-A-utiful
F3 WELCOME & DISCLAIMER
WARM  

Little Baby Arm circles up13 down12

Tempo squats 15

merkins in cadence 15

mtn climber 15

this with that

THA-THANG:
Grab our CMUs and Ol’ Glory and mosey

– bear crawl 25yrds and back

mosey

– CMU leap frog 25 yards

mosey

at the sophomores 4 corners,

15 Lt. Dangers, grab Cmu to the next corner and leave it there. Take a lap, and return to Cmu

15 goblet squats w/cmu grab cmu to next corner repeat lap

15 swings (you know what happens next).

15 rows (yep, we took the lap again)

jack rabbits that finished ahead grab 2 CMUs and head back to Bear Crawl station

next station, reps of 20

curls, dips,tri,twist

back at A/O

MARY:
5 CMU V-UPS ( don’t try it, it sucked!)

10 CMU on feet and raised E2K

5 Rocky vs Apollo Creed each arm

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 6:35 give yourself to him, and you will never hunger.  believe in him, and you shall never thirst.   He will watch over you and guide you!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.