F3 Knoxville

Author: Ribbed

Proverbs 23:13

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

8count Motivators

THA-THANG:
mosey to the boat ramp and partner up. One Partner will stay at station one and run to station two and back then switch. Each station has three exercise and all three must be complete before you are able to move forward to the next station. After you both run up to station two, partner one will run up to station 3 and back and you will switch and so on… all the way up to station 4. Then you run back down the stations.

  • station 1:
    • Bobby hurley’s
    • plank jacks
    • SSH
  • Station 2
    • Burpees
    • Gas pumpers
    • Pickle Pounders
  • Station 3
    • Shoulder taps
    • merkins
    • jumps squats
  • Station 4
    • V-ups
    • pull ups
    • Knees to chest

MARY:
fellowship mosey back to the AO and finish with MOTIVATORS

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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Nov 5 is brolimpics

Google is downrange for 2 weeks let’s have is back and have some Q’s going.

Wait on the Lord

THE SCENE: 50 and cooling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 motivators

 

THA-THANG:
mosey to the outhouse

  • 30 second wall sits
  • 15 squats
  • do it again…
  • mosey to the top of the world
  • 15 merkins
  • 15 squats
  • do it again
  • Mosey to the bottom tables
  • 15
  • 15 squats
  • do it again
  • mosey to the outhouse
  • 30 second wall sits
  • 15 squats
  • do it again…
  • Mosey to the rock pile and pick up your favorite rock
  • 15 curls
  • 15 OHP
  • 15 triceps extent ion
  • squats with your rock
  • Do it again
  • Mosey to the flag pole
  • 15 v-ups
  • 15 squats
  • do it again
  • Mosey to the tennis court
  • 15 SSH
  • 15 Squats
  • Do it again
  • Mosey to the AO for Mary

MARY:
10 motivators

warm down some of the leg muscles.

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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics is on 11/5. Sign up here: https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

Shut your mouth

THE SCENE: 49 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

4 Cherry pickers

15 OH Claps

15 seal claps

10 wind mills

THA-THANG:
mosey to the flag pole

  • 4 corners and each corner has an exsecersie. You pick your direction hold plank for the six.
  • 20 Burpee’s
  • 20 Squats
  • 20 V up’s
  • 20 Merkins (narrow, Dimaond, wide, Hand release)

MARY:
Ring of fire for time

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:
Proverbs 10:19

Proverbs 10:19, NIV: Sin is not ended by multiplying words, but the prudent hold their tongues.

Proverbs 10:19, ESV: When words are many, transgression is not lacking, but whoever restrains his lips is prudent.

Proverbs 10:19, KJV: In the multitude of words there wanteth not sin: but he that refraineth his lips is wise.

Proverbs 10:19, NASB: When there are many words, wrongdoing is unavoidable, But one who restrains his lips is wise.

Proverbs 10:19, NLT: Too much talk leads to sin. Be sensible and keep your mouth shut.

Proverbs 10:19, CSB: When there are many words, sin is unavoidable, but the one who controls his lips is prudent.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics November 5th

Classic Bearmuda Triangle

THE SCENE: 58 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

4 Cherry pickers

10 overhead claps

10 tie fighters

10 tie backwards fighters

THA-THANG:
mosey to the bearmuda triangle

  • bear crawl to each corner and do the following
  • 15 v-ups 4count
  • 15 hand release merkins 4count
  • 15 pickle pounders 4count
  • Mosey to the rock pile
  • three sets of the following
  • 21 curls
  • 21 tricep extensions
  • 21 OHP
  • Mosey up to the splash pad
  • 11’s
  • merkins at the splash pad mosey to the out house
  • pull up

Fellow ship mosey at time

 

MARY:
WW1 Merkin

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Grateful for the shield lock I have with these men here at the equalizer.

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

Distance matters and mumble chatters with Airtaps

THE SCENE: 70 hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the boat dock with lunges and a fellowship mosey
THA-THANG:
partner up, 4 stations a little farther apart than normal. each station has three exercises and you have to complete all three before you move on to the next. When you get to the top of the ladder go back down.

  • Mountain Clumbers
  • Pickle Pounders
  • Monkey humpers

 

  • Burpees
  • Iron Mikes
  • Welsh Dragons

 

  • CCD
  • Hand Release Merkins
  • Shoulder taps

 

  • V-Ups
  • Air Taps
  • BBs

MARY:
WW1 Sit ups  and hello dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Flag handoff Thursday