F3 Knoxville

Author: Pinocchio

You’ve been…… Thunderstruck!

THE SCENE:

Clear, 50ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Squats x15 IC
  • Arm Circles x20 each direction

THA-THANG:

  • Mosey to Mt. Crumpet
  • 7’s on the hill. Dry docks at top, Hurpees at the bottom
  • Mosey back to grinder
  • On one side – Squats, Iron Mikes, Calf raises (Start with 2,4,6,8, etc…) Lt. Dan over to other side of grinder
  • Other side – Pull ups, Derkins, Drips (2,4,6,8, etc…) Slide drill (squat position, lateral slide) in zig zag back to other side, repeat

MARY:
THUNDERSTRUCK!

  • Plank for entire length of “Thunderstruck” (by AC/DC of course) *roughly 5 minutes*
  • Merkin every time you hear “thunder” or “thunderstruck”
  • Should taps during guitar solo
  • Profusely sweat and tremble accordingly

COUNT-OFF & NAME-O-RAMA
14 PAX— 1 FNG, Taser!
CIRCLE OF TRUST/BOM:

I shared a story in which I was very close to death at 14 years old. And through God and a miracle, I am here today.

Cherish your time you have to spend with your friends and family. You never know which day may be your last, so try to make sure you leave everyone with a positive impact when you interact with others. Keep a smile on your face and leave with a good impression.
MOLESKIN:

ANNOUNCEMENTS:

Lap after Lap

THE SCENE: Actually above freezing this time, tropical paradise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Worst Merkin Ever x5 OYO
  • Squats x20 IC

THA-THANG:

Mosey to hill at the AO with CMU

  • Run up hill with CMU over head – do 10 squats, 10 press, 10 merkins, mosey back down. Keep repeating, subtract 1 rep of the exercises until complete.

At the Grinder:

  • Exercises at each corner – Merkins, Squats, Dry Docks, Iron Mikes
  • Do 20 of each exercise at each corner. Once one lap is complete, repeat again but subtract two laps from last one. 20, 18, 16, 14, etc…

Back to AO:

  • Partner up – You and partner must total 200 BBS. One person does BBS while other does Farmer Carry with CMU

MARY:

  • Protractors!
  • LBC’s

COUNT-OFF & NAME-O-RAMA
PAX count – 9
CIRCLE OF TRUST/BOM:
Be humble with your giving and your prayer. Do not use the good things you do to brag, but use that as motivation to do more.

In Matthew 6 –

Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven.

And when you pray, do not be like the hypocrites, for they love to pray standing in the synagogues and on the street corners to be seen by others. Truly I tell you, they have received their reward in full. But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then you Father, who sees what is done in secret, will reward you.

Matthew 7:7 – Ask, and it will be given. Seek, and you will find. Knock, and the door will open
MOLESKIN:

ANNOUNCEMENTS:

Don’t forget your legs on the way out

THE SCENE: A chilly 30ish? degrees, Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10 IC
  • SSH x 20 IC
  • Worst Merkin Ever x 5 OYO
  • Tempo Squats x 15 IC
  • Baby Arm Circles Forward x 15 IC
  • Baby Arm Circles Backwards x 15 IC

THA-THANG:

  • 10 squats IC, sprint across lot, 2 burpees, sprint back
  • 20 squats IC, sprint across lot, 4 burpees, sprint back
  • 30 squats IC, sprint across lot, 6 burpees, sprint back
  • 40 squats IC, sprint across lot, 8 burpees, sprint back

Mosey around park ~0.8miles with Q says (simon says) at random – drop down, plank, hot feet, burpee, continue mosey (about 10 times)

7’s on the Grinder! – CMU curl/press/tri, lunge to bathrooms, merkins, lunge back

MARY:

  • Protractor
  • American Hammer x 15 IC
  • Flutter kicks x 30 IC

COUNT-OFF & NAME-O-RAMA
PAX Count 14
CIRCLE OF TRUST/BOM:
Jeremiah 31:2 — “The people who survived the sword found grace in the wilderness.”

Many of us face struggles frequently whether it be financial, work life, home life, etc, that makes us stumble or scared to move forward. If we can be persistent and push through our problems, we’ll always be rewarded in the end. Sometimes God tests our faith or wants to see how we’ll push through a problem to see what kind of person we are, and its our job to get through that test. He will reward us with grace in the end.
MOLESKIN:

ANNOUNCEMENTS:

SoKno event for Operation Enduring Warrior at 6pm(?) Wednesday