F3 Knoxville

Author: Mouthwash

Burning off the Snickers

THE SCENE: A crisp 33
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Cherry Picker (x5); BAC (x 10 each way).

THA-THANG:
Mosey to playground — 5 body blasters OYO (burpee > pull-up > knees to elbows).

Mosey to b-ball court for suicides:

  • Sprint suicides with 10 merkins at each line and a burpee every time you touch the baseline.
  • Run to playground for 5 body blasters
  • Bernie suicides/20 squats at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Bear crawl suicides/25 LBC at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Lunge suicides/10 CDD at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Crab walk suicides/25 BBS at each line with burpees at baseline
  • Run to playground for 5 body blasters

MARY:
no time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 16:13-14 — “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.”

Hump Day at the Equalizer

THE SCENE: Mid-40’s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20;  Cherry Picker x 5; Tempo Squats x 10; Tempo Merkins x 10

THA-THANG:
Mosey over to playground for some 7’s on the hill.  Pull-ups and BBS.

Mosey over to splash pad for some pain stations.  30 seconds at each station followed by a lap around the track and back.

  • Pull-ups
  • Merkins
  • Flutter-kicks
  • Dips
  • Box Jumps
  • CDD
  • Squats

Rinse and Repeat (x3)

Mosey to parking lines.  Lunge to each line with increasing # of squats at each line and then decreasing # of squats at halfway point.

MARY:
V-ups x 20 (OYO); Box cutters x20 (IC); Star Gazers x5 (IC).

COUNT-OFF & NAME-O-RAMA
7 with one FNG.

CIRCLE OF TRUST/BOM:
Ecclesiastes 5:18-6:2 –[18] Behold, what I have seen to be good and fitting is to eat and drink and find enjoyment in all the toil with which one toils under the sun the few days of his life that God has given him, for this is his lot. [19] Everyone also to whom God has given wealth and possessions and power to enjoy them, and to accept his lot and rejoice in his toil—this is the gift of God. [20] For he will not much remember the days of his life because God keeps him occupied with joy in his heart.  [1] There is an evil that I have seen under the sun, and it lies heavy on mankind: [2] a man to whom God gives wealth, possessions, and honor, so that he lacks nothing of all that he desires, yet God does not give him power to enjoy them, but a stranger enjoys them. This is vanity; it is a grievous evil. (ESV)

MOLESKIN:

ANNOUNCEMENTS:

Dealers Choice at the Equalizer

THE SCENE: not as humid.  fall is coming.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5, SSH x25, LBAC x10 both ways, Tempo Squats x15, Tempo Merkins x10

THA-THANG:
Deck of Cards — do 4 cards from the deck and then run to the other side of the loop (1/8 mile). Near the end we took our running a couple of different directions.

  • Hearts = merkins
  • Diamonds = pull-ups (if at playground) or burpees
  • Clubs = flutter kicks (4-count)
  • Spades = Squat Jumps

MARY:
Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

An encouragement to live by grace.  It’s so easy to fall into the performance trap — thinking that our acceptance with God is based on our performance.  On good days, we become proud and think God owes us.  On bad days, we get discouraged and condemned and think God will punish us.

Our acceptance with God is completely based on the righteous life, sacrificial death, and resurrection of Jesus Christ.  God now sees us though and in Christ.

“Our worst days are never so bad that you are beyond the reach of God’s grace. And your best days are never so good that you are beyond the need of God’s grace.”
― Jerry Bridges, The Discipline of Grace

MOLESKIN:

ANNOUNCEMENTS:

“Moist” at the Dog Pound

THE SCENE: “Moist”

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Penalty Burpees (compliments of La-Z-Boy)

SSH x 20

LBAC x 20

Moroccan Nightclub x 20

Rockettes x 10

THA-THANG:
Mosey over to docks.

Ascending Curb Crawl

  • Feet on curb, do one derkin.
  • Bear Crawl across road to other curb
  • Do two derkins.
  • Bear Crawl back across road.
  • Etc… until 10 derkins.
  • Do it all over again with Lunges and Squats

7 of Diamonds

  • 4 corners around small loop
  • 1st lap = 7 burpees at each corner
  • 2nd lap = 14 flutter kicks (4 ct) at each corner
  • 3rd lap = 21 merkins at each corner
  • 4th lap = 28 squats at each corner
  • Started descending back down until out of time

Indian Run back to AO.

MARY:

Never Cross Dolly x 20

Some leg kicks x 10 each leg

Captain Thor x 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

2 Corinthians 12:15 — “I will most gladly spend and be spent for your souls.”

It’s good and right to spend ourselves to serve others.  To use our talents, gifts, energy, strength… to serve others and lay down our lives is why all those things were given to us.    We were not given those gifts to serve ourselves or exalt ourselves.  What a joy it is to be able to lay down our lives for —  our wife, children, employer, employees, family members, etc… What we have today is to be used for the good of others and not ourselves.