F3 Knoxville

Author: Simmons

Confusion, Chaos……And SALLY

THE SCENE: Cooler than expected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch, SSH IC X 25, ISW IC X 15, Hillbilly Rockettes IC X 15, 10 Man makers

THA-THANG:
Confusion with QIC lead to group Q.  We proceeded down the Powell Emory Greenway and did random called exercises at each lightpole.  BBS, Squats, flutter kicks, HR merkins, over head claps, monkey humpers.  This was done on the way to the Rock Pile.  Partnered up with a coupon.  Pax 1 perform called exercise at bottom of hill, while Pax 2 ran up hill and perfomed called exercise.  Repeat x 5.  Mosey back to AO while stopping at light poles and performing exercises again.  This was an on the fly Q that turned out well! Great job Brickyard

MARY:
We brought Sally Up and Down!

COUNT-OFF & NAME-O-RAMA
Simmons, Fast-n-easy, Tuba, Herbie, Tractor, Hamm, Switchgrass, Mr Wedgie

CIRCLE OF TRUST/BOM:
Putting GOD first and believing that HIS will be done.  NOT OURS.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Doracides

THE SCENE:  Finally DRY but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sprinklers IC x 20, Chinooks IC x 20, Rockette Hillbillies IC x 20, Hammy and Quad Stretch, SSH IC x 20

THA-THANG:
Doracide – partner up – Pax 1 listed exercise, Pax 2 suicides with burpees

  • 100 BBS
  • 200 Merkins
  • 300 Jump Squats
  • 400 SSH
  • repeat until 6 is finished

MARY:
Do-ah-diddy with flutter kicks and box cutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
5 Characteristics of a Godly Man:  Serve the King, Step Up and lead, Speak Out, Stand Strong, Stay Humble

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

VQ Burpee Day

THE SCENE: Clear and Rowdy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-IC x 25, mtn climbers -IC x 20, Imperial Squat Walkers- IC x 25, plank jacks – OYO x 25
THA-THANG:
Burpees were a staple!

  • Burpee Dans across a standard parking lot curb to curb up to 10 burpees
  • Butkus – 45s step up with 15s rest x 5
  • 5 cone modified suicide ladder – 5 cones over appox 100 yards.  1st cone 30 SSH, 2nd cone 30 SSH +20 squats, 3rd cone 30 SSH + 20 squats + 15 burpees,  4th cone 30 SSH + 20 squats + 15 burpees + 10 BBS, 5th cone all  + 5 HR merkins, rinse and repeat

MARY:
Hello Dolly- IC x 30,  American Hammers – IC x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This Q was way harder by myself on Sunday.  It was much easier with the group.  Life is the same way.  So many times we try to do things on our own and we don’t rely on God.  We try and try ourselves and when we fail, then we turn to God.  We need to put God in everything we do and rely on him to carry us and let his will be done, not ours.  Life is much better with God in it, and not doing it by ourselves.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.