F3 Knoxville

Author: Ribbed

Bear crawls at the Bermuda triangle

THE SCENE: Cool and full moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 10

cherry pickers

right over left

some of these some of those

THA-THANG:
Mosey to the Bermuda Triangle

  • 10 V ups and bear crawl to the next corner
  • 10 BBS and crawl bear to the next corner
  • 10 iron mikes and run to the 1rst corner
  • Then do nine in a set, then eight and so on down the latter.

Run to upper parking lot and split up 5 and 5 on each end.

  • running suicides.

Mosey to the flag pole and have a circle of pain everyone giving 10 excersises

  • burpees
  • merkins
  • squates
  • ssh
  • smurf jaks
  • pickle pounders
  • tempo squats
  • and others 😉

Mosey to the tennis court.

  • run to end line and bernie back, then the next to last line and bernie back etc.
  • Bear crawl to end

COUNT-OFF & NAME-O-RAMA
tagged —–>
CIRCLE OF TRUST/BOM:
Provers 16:9

The heart of man plans his way,
    but the Lord establishes his steps.

Remember the Lord is in control

 

Seven!

THE SCENE: cool and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 7 squats
  • 7cherry pickers
  • 14 SSH

THA-THANG:

  • Mossy to the playground
  • Sevens
    • 1 V up
    • 6 Burpees
  • Fourteens
    • 13 merkins
    • 1 squate
  • Mosey to the splash pad
  • Sevens
    • 1 table row
    • 6 Box jumps
  • Fourteens
    • 13 dips
    • 1 Vup
  • Mossey back to the AO

MARY:
Box cutters, American hammers, boat canue

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:
Trust in the lord and in this time of the “world being loud” we need to calm our hearts and listen to the word of God.

11s for days

THE SCENE: 50 and Coolish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Cherry Pickers

10 SSH
THA-THANG:

  • Mosey to CMU pile and pick up a cupon
  • Mosey to the skating rink
  • 11s
    • blockies and V ups
    • Curles and Squats
    • Bench press and BBs
  •  Mosey to the CMU Pile

MARY:
Box Cutters for time
COUNT-OFF & NAME-O-RAMA
FNG 1812 and Guest from ATL PAX Te-Bow
CIRCLE OF TRUST/BOM:
Let us be Self-controlled men, Paul tells Timothy to tell older men in the church to be in sober-minded and under men to be self-controlled. Let’s pray and ask God to help us do that.
ANNOUNCEMENTS:
March 28th 3rd F at Juco 7 am

Do over with miles and burpees

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

50 SSH
THA-THANG:
mosey to the back of the strip mall

  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Run the length of the front of the mall and a door is a Burpee = 10
  • Run over to the base of jucomanjaro
  • Bernie up to the first light poll
  • bear crawl for a 30 count
  • mosey to the first turn off.
  • 10 count
  • mosey up to the power lines and do BBS waiting for the six
  • Bernie up to the top
  • Mosey back to the bottom stopping to do 20 4x Pickle punders at the power lines, turn off, and light poll.
  • Mosey to the front of the strip mall
  • Run the length of the front of the mall and a door is a Burpee = 10
  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Mosey to the parking lot
  • a modified route 66 every light we pass in the parking lot we do 5 4x monkey humpers
    • one round
  • start at the top of the row and bear crawl to the nextt light
  • crawl bear to the next night
  • bear crawl to the final light

Mary time head back to the AO

MARY:
40 hello dollys
COUNT-OFF & NAME-O-RAMA
all tags assigned
CIRCLE OF TRUST/BOM:
men, we need to hate porn and lust. I encourage everyone to have men in their life that they can walk in the light and that can help you when you’re tempted. Hate lust, it’s not OK to serve lust it will kill you and your relationships.

52 Card pick up with Miles

THE SCENE: cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5X

right over left foot, touch your toes 10 sec

Left over right foot, touch your toes 10 sec

Mosey to the flag poll.
THA-THANG:
Played 52 card pickup where each suite is a different workout with two jokers. every 10 cars we run a lap.

  • Diamonds – dips
  • Hearts – merkins
  • clubs- v ups
  • spades- Plank Jacks
  • Jokers- 15 burpees

 

MARY:
Go around the large circle and get some legs and core work done. Some of the exercises included but not limited too:

  • captain thors
  • american hammers
  • hello dollies
  • SSH
  • freddy mercury
  • box cutters
  • merkins

 

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:
Thankfulness, be thankful for those in your life. Especially Family. They are going be always be there and you need to be peach makers with them. Friends come and go but family never leaves us. let’s remember to be peace keepers in our lives.