F3 Knoxville

Author: School Zone

Repeat 1st and 10s

THE SCENE: 60 degrees, clear with a heavy dew on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops

5 cherry pickers

10 LBAC forward and reverse

mosey to the football field

THA-THANG

1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 10 curls for the girls
  • 10 overhead press
  • 10 rows
  • Mosey to Stonehenge and back to rock pile
  • 10 curls
  • 10 overhead press
  • 10 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Fellowship Mosey to the AO

MARY:
Abdominal ring of fire

canoe with BBSU countdown from 5

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 27:1-3
MOLESKIN:
Prayed for Ribbed’s wife, Praise for Trunk’s wife passing her test, prayers for safe travels
ANNOUNCEMENTS:
na

1st and 10s

THE SCENE: Mid 60s and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side-straddle hops, 5 cherry pickers, 10 little baby arm circles forward, 10 reverse, mosey to the football field
THA-THANG:
1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 20 curls for the girls
  • 20 overhead press
  • 20 tricep extensions
  • 20 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Mosey to the AO

MARY:
10 4-count V-Sits in cadence, 25 Big Boy Sit-Ups, Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:14-15

“Now fear the Lord and serve him with all faithfullness. Throw away the gods your ancestors worshipped beyond the Euphrates River and in Egypt, and serve the Lord. But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the Lord.

MOLESKIN:
Prayers for Ribbed’s wife, Blindside’s family, and safe travels for all HIMs vacationing in the coming weeks.
ANNOUNCEMENTS:
none