F3 Knoxville

Author: Ribbed

21’s and 7’s in 2021

THE SCENE: 70 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21 SSH

7 Cherry pickers

21 little baby arm circles forward, backwards

10 OH Claps

11 seal Claps

THA-THANG:

  • mosey to top of park
  • 21 Merkins
  • Run down to lower parking lot
  • 21 Squats
  • Run up to the Bearmuda Triangle
  • bearcrawl up the first angle
  • Run to Top of the world
  • 21 V-Ups
  • Run back to Bearmuda Triangle
  • bearcrawl the 2nd angle torwards the Dock
  • Run to Dock
  • 21 CDD
  • Run Back to Bearmuda Triangle
  • Bearcrawl last angle
  • Run back to the Top of the park
  • Rinse and repeat

Getting close to time  for Mary, so we Mosey to the flag pole

Moment of silence for all those men and women service members who lost their lives this year. We get the freedom to workout in a park because of those members.

Ring of fire to 6:15

MARY:

COUNT-OFF & NAME-O-RAMA

FNG – Toretto

CIRCLE OF TRUST/BOM:
Romans 8:28 – The Lord this year was faithful in ways I could never have thought. The Lord works all things for the good. That “the good” it’s not inside our view or our thoughts of Good. It’s God! It’s God’s good and his doing is better than we could think.
MOLESKIN:
Grateful for you men.

ANNOUNCEMENTS:
Happy New Years.

12 days of Christmas

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

1 SSH

5 cherry pickers

6 tempo squats

10 baby arm circles forwards (backwards) Big

12 days of Christmas looks like this:

 

Wheel Barrels with partner. 2x each 12 steps
11 Merkins
10 Carolina Dry Docks
9 Mountain Climbers
8 American Hammers
7 Big Boy sit ups
6 Hello Dolly’s
5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
4 Jump Squats
3 Iron Mikes
2 Burpees
1 Hug for your brother

Run around the field to other areas of the park and do them again total of 4x

Finish running to the tennis court
Wall site for 60 seconds

7 – Balls to the wall and 1 Dirkins

Time up run to the AO

.

Humility of Christ

THE SCENE: warm and blistery
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

26 SSH

1 10X squate
THA-THANG:
Mosey over to the flag poll and partner up.

  • 100 V ups
  • 200 Squats
  • 300 SSH 4x
  • After everyone is done we mosey over to the play set.
  • 100 BBS
  • 200 Plank Jacks
  • 300 LBC
  • fellowship mosey back to AO
    • Jail brake to OA for Mary

MARY:

reverse pickle pounders

Hello Dollys

Side crounch

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Zechariah 9:9

Rejoice greatly, O daughter of Zion!
    Shout aloud, O daughter of Jerusalem!
Behold, your king is coming to you;
    righteous and having salvation is he,
humble and mounted on a donkey,
    on a colt, the foal of a donkey.

 

This is our savoir and king. Not with fanfare but with humility did he come.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

steadfastness at the Dogpound

THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 10x count squat

1 burpee

5 Cherry pickers

50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins

  • 100 Squats
  • 200 SSH 4x
  • 300 Man makers

we got about 15 minutes into man makers, and I audibled.

 

Fellowship mosey back to the AO

MARY:

  • 32 hello dollys
  • 13 box cutters
  • 5 cobra-kis
  • 5 burpees
  • 20 V-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline

Meekness

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpee’s

5 cherry pickers

marican night club 15

10 OHC

10 baby arm circles backwards

10 seal claps

10 baby arm circles forward
THA-THANG:
4 stations with three items on it. Partner up and start at station 1. Partner 1 does the first item on the list while partner 2 runs up to station 2 and back, then partner 1 goes there and back. Then does the 2nd item and so on… When done on the sheet run together to the second station and start those items. and keep going

  • station 1
    • mountain climbs
    • pickle pounders
    • monkey humpers
  • station 2
    • Burpees
    • lunges
    • Welsh Dragons
  • station 3
    • BBS
    • V-Up
    • Air Taps
  • Station 4
    • Captian Thor
    • Hand Release merkins
    • sholder taps

fellowship mosey to AO

 

James 3:13