F3 Knoxville

Author: Rainbow

The Great Pavilion Tour

THE SCENE: Anywhere from drizzle to downpour and about 58 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out with 25 ssh on 4ct, Thai fighters x10 L leg forward and x10 right leg, Windmills x8, and Cherry picker x8
THA-THANG:
Mosey to the far pavilion perform 10 Man Makers 20 Dry Docks, 30 Freddy Mercury, 40 squats

Mosey to covered picnic area…rinse and repeat above exercise and reps

Mosey to covered arches 10mm,20 dd, 30 fmerc, and 40 squat…Mosey to pavilion and rinse and repeat one last time.

Perform 3 sets of 20 table row, 20 dips

Set of plank exercises

On your six for heel touches 20 4ct, dead bugs 15, 4ct, LBC oyo x30

Mosey up to top of cardiac, sky opened up, back to pavilion

Finish up with Super Mario’s (20 bench to table to bench walk overs)

 

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Your word is a lamp to guide my feet and a light for my path. -Psalms 119:105

We want to see the big picture.  We want to know the path before us before we go.  To know what pitfalls might lie ahead.  Gods desire is for us to trust him today.  Just do today.  His word will guide our feet and show us just enough path for us to follow.  We don’t need to see what’s up ahead.  Just what is here right now, and trust he has our best interest at heart.

MOLESKIN:

ANNOUNCEMENTS:

Round and Around

THE SCENE: In between rain showers.  Around 60 degrees and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 20 SSH on 4ct, Thai fighters x8 F and R, Cherry Pickers x8, Stretch R over L and L over R, Tempo Merkins
THA-THANG:
Pick out CMU and mosey to Circus Maximus.

Round 1: 25 Rep of:

  • Curl
  • OH Press
  • Block Merkin
  • Block to Chin

2 Laps

Round 2: 25 Rep of:

  • Squat
  • Walk Lunge
  • Calf Raise
  • Al Gore with block

2 Laps

Round 3: 25 Rep of:

  • 4ct Flutter
  • American HAMMER
  • LBC
  • 4ct Mt Climber

2 Laps

Rain came so we moseyed to pavilion:

Finish with a few more rounds with no mosey and 50 4ct OH claps and 50 4ct Seal claps

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Just a charge to reach out to those around us who might be unbelievers.  We are Christ’s example and sometimes the only example of what a Christian should look like to some people.  Be aware of that.
MOLESKIN:
I
ANNOUNCEMENTS:
I

4 Cones in the Rain

THE SCENE: Rain but the temp was nice for December…around 60 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Due to rain we grabbed some CMU’s and did warm-o-rama in pavilion.  20 SSH 4CT, Thai Fighter F and B x10, Cherry Picker x8, Some old man leg stretches, and slow table rows x10
THA-THANG:
Partner work- Partner 1 stayed and did round 1 CMU squat AMRAP while partner 2 did:

Mosey to parking lot perform 5 monkey humper’s at every cone (4  cones) and lunge in between…mosey back

Round 2 partner 1 did CMU Curl AMRAP while partner 2 did:

Mosey to parking lot perform 5 merkins at every cone (4 cones) and bear crawl in between…mosey back

Rinse and Repeat.

 

MARY:
had about 30 seconds left so we did bbs oyo
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be more like Paul.  Be a HIM no matter your circumstance.  Don’t let circumstance control being content or not.

Stop Complaining

THE SCENE: 41 degrees at circle up.  Cloudy but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct, 10 Tempo Merkin, 10 Windmills on 4ct, Cherry Picker x8, A little this and that, Baby arm circles forward and back x8

THA-THANG:
Everyone grab 2 CMU’s from pile and place them at the bottom of Little Everest. (leave them there and mosey to Circus Maximus.)

 

4 Cones set up around Circus Maximus. Perform 20 Merkin, 20 Monkey Humper, 20 Dry Docks, and 20 Freddie Mercury at each cone.  Mosey back up to little everest…Grab 2 CMU. Farmer carry up and then back down Little Everest.  Rinse and repeat.  (x3)

Mosey back to AO. Put away CMU’s.  It’s 6:15.

MARY:
Didn’t have any time to visit Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read Matthew 3:16-17.  Jesus gets baptized by John the Baptist and God the Father publicly blesses his son.  We talked about the words that come out of our mouth.  What does it look like to publicly bless someone we love?  Our words are powerful.  Our inclination is to complain.  Complaining is something we have to constantly watch.  Challenge was to encourage those around us with our words.  Build them up, and not complain!
MOLESKIN:

ANNOUNCEMENTS:

The Prison Yard

THE SCENE: Steady rain, over all gloomy and around 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some CMU’s and head down to pavilion to warm up.  25 SSH on 4ct, 10 Windmills on 4ct, Little This and That with some  Michael Phelps
THA-THANG:
In the Dry

  • 1 Minute “jump rope”
  • 30 second squats
  • 1 min “jump rope”
  • 30 sec wall sit
  • 1 min “jump rope”
  • 30 sec Iron Mike’s

Rinse and repeat x3

Then CMU routine at Pavillion

20 CURL, 20 OH PRESS, 20 LAWN MOWER (10 EACH SIDE), 20 TABLE ROWS

Then mosey up little hill 2 burpees, rinse and repeat.  Got in 3 rounds

MARY:
Had enough time for LBC’S OYO, ATM Cash out, and BB’S OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Message was about the importance of accountability and seeking out those men in your life who you can be vulnerable with and can share with.
MOLESKIN:
“What we hunger for perhaps more than anything else is to be know in our full humanness, and yet that is often just what we also fear more than anything else.  It is important to tell at least from time to time the secret of who we truly and fully are…because otherwise we run the risk of losing track of who we truly and fully are an little by little come to accept instead the highly edited version of which we put forth in hope that the world will find it more acceptable than the real thing.  It is important to tell our secrets too because it makes it easier… for the other to tell us a secret or two of their own. ”

Fredrick Buechner

ANNOUNCEMENTS: