F3 Knoxville

Author: Ribbed

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

DORA at the equalizer

THE SCENE: 32 and doggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

SSH

some of these some of those

feet together stretch
THA-THANG:

partnering up and get ready for a nice fun beat down.For stations and with three exercises at each station one partner will run to the next station while the first partner does the first exercise. The second partner comes back and does the exercise while the first partner runs to the next station and back. Repeat all the way through each set of exercises to the end of the path and back.

  • First station:
  • Merkens, Plyo Merkens, shoulder taps
  • Second station:
  • LBC, side crunches, hello Dolly’s
  • Third station:
  • Burpees, American hammers, V ups
  • Fourth station:
  • Iron Mike’s, squats, lunges

MARY:
First pickle pounders, butterfly stretch
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) iattendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Aiken legs for Equalizer

THE SCENE: 65 balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow Mosey to the Front of the park as we moved up to the pavilion for the rain
THA-THANG:
Aiken legs

  • 20 Squats
  • 20 Box Jumps
  • 20 Lunges (10 each leg)
  • 20 split jacks (10 each leg forward)
  • mosey to the outhouse and back
  • Rinse and repeat

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
done

Looking back

THE SCENE: 65
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry Pickers

25 SSH

yoga

THA-THANG:
Insert information about the workout.

  • A Dora style workout with a partner
  • 4 stations with three workouts
  • 1 partner does the 1st exercise while the other partner runs to the next station and back. Then that partner come back and does the exercise. Rise and repeat until all exercises are complete. Then Mosey to the next station.
  1. The 4 stations are as follows:
    1. Merkins, Power T Merkins, The U Merkins
    2. Pickle powders, box cutters,
    3. Burpees, squats, lunges
    4. monkey humpers, bobby hurlies, ( I can’t remember)

Built in Fellowship time 2 minutes of cooldown and fellowship as we head back to the AO
MARY:
Stretch legs on our six. 

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:
look back and remember how God has been in control.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

54 Card Pickup

THE SCENE: 54 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some of these and some of those

cherry pickers 5

merkins 10
THA-THANG:
Mosey over to the play ground and using the sweat Deck app the following suites are what we went through.

  • spades are pull ups
  • Clubs are Monkey Humpers
  • Diamonds are V-Ups
  • Harts are BBS
  • Jokers are a run around the track

we hit 25 cards done and 40 we run to the top of the parking lot and back

Walked back to the AO after completing the deck and fellowshipped.
MARY:
stretched our legs and arms until 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recommend everyone time to remember what Christ did for you! Remember how Christ saved you, this should encourage you.
MOLESKIN:

ANNOUNCEMENTS:
Convergence at the Bomb shelter Saturday morning