F3 Knoxville

Author: Gibbler

Persistence

THE SCENE: 42 degrees and cool.  Perfect weather

WARM-O-RAMA:

  • imperial squat walkers
  • baby arm circles forward and backwards
  • cherry pickers
  • SSH

THA-THANG:

  • 20 merkins and 20 squats w/2 burpees in the middle between each exercise.  Decrease by 2 exercises after each round.
  • 20 table rows and 20 flutter kicks – decreasing by 2 at each round
  • merkin/bear crawl across parking lot
  • Dry Docks and then hill run

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”  Calvin Coolidge

ANNOUNCEMENTS:
Cheat Sheet Granny and daughter. Ben who lost his wife. G-6 son

CMU and Bear Crawls

THE SCENE: mid 40’s, no rain….perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tie Fighter
  • Tempo Squat
  • Tempo Merkin
  • Rockette
  • THA-THANG:
  • bear crawl and lung around the parking lot (2x)
  • 75 reps of each w/running breaks after 25 reps
  • merkins on CMU
  • squat press
  • curls
  • rows
  • flutter kicks
  • bear crawl and lunge around parking lot (2x)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – Christmas is hope w/ the coming of Jesus as a baby.  I read Isaiah 9:2-7

I Heard the Bells…..

THE SCENE: gloomy and 40 degrees.  perfect weather for a workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighter w/baby arm circles and tempo merkins and tempo squats and SSH
THA-THANG:

  • Mosey to rock pile w/2 rounds of exercies
    • squats w/overhead press
    • woodchoppers
    • curls
    • merkins w/rocks
    • flutter kicks
  • mosey to parking lot by playground (drop the lowest exercise after each lap
    • 10 squats
    • 9 plank jacks
    • 8 merkins
    • 7 box cutters
    • 6 monkey humpers
    • 5 burpees
    • 4 jump squats
    • 3 CDD
    • 2 diamond merkins
    • 1 burpee

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:
“I heard the Bells on Christmas Day” poem by Henry Wadsworth Longfellow.  written out of grief for wife and son.  Christmas is about hope through Jesus.  Reach out to your brothers who are suffering and Christmas is a tough time of the year.

All Around Day

  • THE SCENE: Warm and muggy and dry
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH
  • 10 Tempo Squats
  • BBAC forward and backwards
  • 10 Windmills
    THA-THANG:
    5 Corners – 20 reps and decrease by 2 each time through the workout
  • Corner 1
    • squats
    • flutter kicks (4 count)
  • Corner 2
    • Merkins
    • LBC
  • Pavilion
    • Table Rows
    • Irkens
  • Corner 3
    • Iron Mikes
    • Mountain Climbers (4 count)
  • Corner 4
    • CDD
    • 1 minute plank

COUNT-OFF & NAME-O-RAMA
30 PAX
CIRCLE OF TRUST/BOM:
So God created man in his own image, in the image of God he created him; male and female he created them. Genesis 1:27

  • how would your life look if you went through each day thinking/believing this?  How would your treat other people? neighbors? family? etc.

    ANNOUNCEMENTS:
    Third 5 August 11th

  • CSAUP August 25 – trucking to the pound

Cardio Circuit

THE SCENE: Warm and Muggy.  Just the way we like it to get a good sweat going.
F3 WELCOME & DISCLAIME WARM-O-RAMA:
mosey around circuit to explain the exercises
THA-THANG:

  • 20 merkins
  • 20 hello dolly
  • 5 pullups
  • 15 table rows
  • 20 plank jacks
  • 20 squats
  • 20 switch feet
  • 20 iron mikes
  • run to top of hill and do 2 burpees

rinse/repeat

MARY:

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

So also is the life of those who will follow Christ. We have been reached and redeemed. But we have a baptism to undergo. We have to negotiate the rocky perils, pitfalls, and pains of life, face the chaotic waters of chance and necessity, and endure the chokings of the serpentine enemy of our souls. We often do not see the light at the end of the tunnel.

 But like the boys, we have now been supplied food, drink, and air: God’s word, the Lord’s table, eternal life. And, as each boy was led and accompanied along the journey back by two expert Navy SEALs, alongside us have also come the seal of God’s Spirit and the sealed Bride of Christ—the Church to guarantee, to guard, and to guide. “The Spirit and the Bride say, ‘Come.’

 We may be crawling, but we are moving. We may even be bleeding, but we are still breathing. We are not out of the tunnel yet, but we are on our way home. And “creation waits with eager longing for the revealing of the sons of God”—so that the world, too, may breathe again

MOLESKIN:
prayer for slide rule and his family
ANNOUNCEMENTS: