F3 Knoxville

Author: Skewer

Workmanship

THE SCENE: little overcast but not to yucky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Thunderstruck
THA-THANG:
Mosey to pick up CMUs

  • Two rounds
  • <span;>10 WWI heavy sit ups
    <span;>10 WWII heavy sit ups
    <span;>10 X Factor
  • Heavy al gore holds in between 
  • Heavy imperial walkers for till  whole PAX has prayed
  • Four sets of 25 reps of curls
  • Windmill
  • Seal claps

MARY:
Mosey back to the parking lot for PAX led

10 Pickel pushers

10 Pushups

10 Bascales

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.
Ephesians 2:10 NKJV

 

 

HIM Equip 4 life

THE SCENE:  cloudy with a chance of a Orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did the Albatross wings  in cadence  (See the F3 exercise Lexicon) excluded the front raises, overhead press and the 45 ° hold

THA-THANG:
Mosey to the pool wall for

  • 47 Mike Tyson
  • 1 bear  crawl
  • 47 Superman Merkins
  • Then recovered and walked to the front of the pool wall for
  • 47 Alligator merkins towards the playground
  • recovered with name one thing your grateful for
  • Then did Pull/Plank
  • 4 circuit of 7 pullups then 1 minute hold
  • MARY:
    Some Al-gore hold
  • Some flutter kick
  • Sprint jail break
  • Some American Hammers
  • Some Basselets
    COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

MOLESKIN:
This PAX showed up equipped to get stronger and meet there challenges . The HIM equips for his occupation

Likewise we need to daily equip ourselves with the whole Armor of God so we can be equipped to stand against evil as well as help those in our lives to stand as well.

By teaching the next generation,  our spouse how to also stand against the evils and challenges to come

Equip for life

  • THE SCENE: cloudy with a chance of a orange moon
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Did the Albatross wings
  • Forward arm circles (4 count 20 rep)
  • Backward arm circles ” ” “
  • Seal claps ”  ” “
  • Overhead claps ” ” “
  • 20 Bat wings
  • Moroccan night clubs (4 count 20 rep)
  • 10 Knoxville cherry pickers
  • 10 Chattanooga  cherry pickers
  • Chinooks (4 count 20 rep)
  • Albatross wings  (4 count 20 rep)

   Tha- THANG 

Mosey to Pool wall

  • 47 mike Tyson
  • Bear crawl to other end
  • 47 Superman Merkins

Then in front of Pool wall 47 Alligator merkins  towards the playground

Finished with 28 pullups and 280 seconds plank hold

4 circuit of 7 pull ups and 1 minute plank hold

COUNT-OFF & NAME-O-RAMA

MARY: did a jailbreak sprint

Some basselt and Al gore holds

 

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

Every generation has to equip themselves for fitness, work ect (proper clothes)

And every generation has to also face new evil/obstacles that come .. we as HIM need to properly equip ourselves with the whole Armor of God so we can go forth to help the next generation.

Here comes the rain

THE SCENE: dark, cloudy and steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Mercins, 9 side straddled hop, 8 good mornings. 7 willy maze. 6 Chattanooga cherry pickers. 5 Knoxville cherry pickers.  2 thread the needle

THA-THANG: Death run with person in the back of the line does a burpee  trunk jump to the front.. headed to the pool wall

Insert information about the workout. Alternated workout  core then mercins

  • 20 flutterkicks/5 divebomb mercin, 5 diamond Marcin and 10 regular mercin
  • 19 heels to heaven/ repeat Mercins
  • 18 little boy crunches/ repeat Mercins
  • 17 Big boy crunches/ repeat mercins
  • 16 Big boy situps with leg extensions/ repeat Mercins
  • 15 Big boy situps butterfly position / repeat Mercins
  • Mossy to playground.  For 23 pullups
  • 20 bicycle/10 knee to elbow bicycle/10 elbow to knee bicycle
  • Mossy to the stage to finish 2 minute of plank hold 30 seconds rep./ 15 plank punches/15 plank rocks

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Colossians 3:19 Husbands,  love your wives, and be not bitter against them.

We as husbands need to love our wives with the same intensity that God loves you and not be bitter.

  1. Love  her  with unconditional love (Rom. 5:8)
  2. Love her with unquestioned love (John 3:16)
  3. Love her with an unselfish love (Eph 5:25)
  4. Lover her with an uninterrupted love (Rom 8:38-39)
  5. Love her with an unending love (John 13:1)

This comes from the book “Turn away wrath: meditation to control anger & bitterness”-by rand hummel

Family workout:remember God’s promises

THE SCENE: nice and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 10 baby arm circles
  • 10  side saddle hops
  • 10 mountain climber
  • 10 superman

THA-THANG:

  • Relay race
  • Tug a war
  • Floor is lava had to use the monkey bars to cross the lava
  • Climb an slide
  • Bear soccer: while bear crawling had to move a yoga ball up a hill. The other team attempted to keep it down
  • Hot potato : 2 minute timer, pass a 12 pound Kettle ball around the circle as many times possible

MARY:
COUNT-OFF & NAME-O-RAMA
Some of them: Chicken Lady, Go Kart, Kitten, Nerf, Buttercup, Sunflower, Race Ace, Skywalker, Optimus, Cheetah Speed, golden eagle,  (plus FNGs: 5) Juggernaut, Peregrine falcon, and Golden Eagle, Nutcracker, wolf, Dinger.

CIRCLE OF TRUST/BOM:
God will always keep his promises. A way he shows that is by creating a rainbow.. yesterday with the heavy rainstorm  several us saw a single,  double,  and even a triple rainbow
MOLESKIN:
ANNOUNCEMENTS: