F3 Knoxville

Author: Rainbow

Birthday Q

THE SCENE: Great Monday morning.  Around 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 44 SSH on the 4ct, some Tie fighters, plank jacks, tempo merkins, some Rocky Balboa’s on the curb then mosey’d
THA-THANG:
Mosey’d to the front of the Asylum near the bermuda triangle for a little 2 man makers at every other pole until we reached the crosswalk.  Once the 6 was up we mosey’d to the bottom of Everest.  At Everest we did 20 merkins at the bottom, 20 half way up, and 20 at the top.

Once up at the Asylum building we partnered up.  While Partner 1 did AMRAP of Dips, Partner 2 run up to the top of the space needle and back.  Also did same with decline merkins.  Both partners ran 2 times

 

Mosey to Overlook where we got back with same partner.  This time partner 1 did LBCs and flutters while other partner ran the loop.

 

Finished up with 5 squat jumps at every tree while we lunged in between them.

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
.Psalms 91:4 Talked about how God is a God of comfort.  That we are to rest in him and trust he has us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Down on the Docks

THE SCENE: Nice cool morning.  About 55 degrees with no humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct then mosey’d to pavilion flag pole for 10 tempo merkins, 10 windmills, and 10 mountain climbers all on the 4 count.  Mosey’d to Circus Maximus for some butt kickers down and jog back and skips down jog backs
THA-THANG:
Mosey’d to dock on the back side near cardiac for 4 rounds of 4 exercises followed by running the short loop there.  Exercises were

  • 20 Dry Docks
  • 20 Calf Raises
  • 20 LBC’s
  • 10 Burpees
  • Then run loop

Competed 4 rounds then mosey’d to cardiac for10 squat jumps at bottom light pole, first bend, second bend, and top.  We bernie’d all the way up.

Mosey’d to tail of dragon for a trip down route 66 with Merkins

After completion…back to the AO

MARY:
Had time for some Freddie Mercury’s, Heel touches, and LBC’s all 20 on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed how character always rises to the top.  Used a story about Grant Williams as an example in light of his NBA record night a few days ago.  What do you do when you think people aren’t watching?

The Ole Back At It

THE SCENE: Perfect spring morning.  Tems in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ssh on 4ct, Plank jacks in cadence, then another 10 ssh for Matlock.  To the curb for tempo merkins, then mosey to other end for some imperial walkers, back down for tie fighters with the left leg out then one last mosey to finish it out with tie fighters with the right leg.
THA-THANG:
Mosey to the Lilly Pad and partner up for Dora’s: 150 reps the following while the other partner ran to the end of the parking lot and back

  • merkins
  • side straddle hops
  • plank jacks
  • dry docks

Mosey to chapel parking lot for circle up while one member of pax was chosen to go to the middle of the circle and lead and exercise.  All reps of 20.

When done, we mosey’d to cloud for 11’s with dips and table rows at the pavilion

MARY:
Time enough for 20 hello dolly’s and some LBCs OyO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 1:2-3

B-B Que Sandwich $4.50

THE SCENE: Rainy and around 50
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH, 10 4ct Windmills, 10 SSH again,Tempo Merkins, Some Wayne Dunn’s then …
THA-THANG:
Pavillion EMOM of (with CMU)

  • Curls
  • OH Press
  • Rows
  • Up and Ove merkins

Then run to top of little hill and back. Next set of EMOM

  • Standing Calf Raises
  • LBC’s
  • Squat Jumps
  • Mountain Climbers

Run to top of hill and back. Next EMOM

  • Table Rows
  • Dips
  • Step Ups
  • Incline Merkins

Rinse and repeat

MARY:
Did 6 minute Abs with Hello Dollys, Flutters, LBC’s, Gas Pumpers, Right Side and Left Side Crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about distraction and to not miss an opportunity with our savior.  Read Luke 10 about Martha and Mary.  Be a Mary not a Martha!

Nobody Picked up the Q

THE SCENE: Just a hint of a chill at circle up.  36 degrees-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20 SSH on the 4 count then mosey’d to lower parking lot for 12 tie fighters right and left. Butt kickers half way then jog to other end.  Tempo merkins and imperial walkers, then high knees and jog back.
THA-THANG:
Partner up for DORA’s at the bottom of baby hill.  Partner 1 starts sets of 150 merkins and 150 4ct flutter while partner 2 goes up hill for 3 burpees and back to relieve partner 1.

When completed head towards Bermuda triangle for 3 jump squats at every other light pole to cross walk.  When 6 was up, grab a rock for 20 4ct curls and 20 4ct OH press.

Mosey to bottom of Everest for 20 4ct LBCs and 20 4ct Freddie Mercury.  Head up Everest…

At top perform 10 bar-b-que squats and head to overlook…

At overlook DORA’s with partner again this time with Squats and LBCs as exercises while partner runs loop.

Mosey back to AO

 

MARY:
2 Minutes for some Captain Thor’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the “Sphere of Influence” and the importance of us reflecting Christ to the ones around us.  Our job is to impact the group around us and the idea is for it to grow exponentially.