F3 Knoxville

Author: Stripped

New Tables, Don’t Tell TapOut

THE SCENE: Warm.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC | Rockettes IC
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Merkins
  • 8 — Squats
  • 7— CDD
  • 6 — 4-Count Imperial Walkers
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — 4-Count SSH
  • 2 — Pull-Ups
  • 1 — Burpee

MARY:

  • American Hammers IC
  • Flutter Kicks IC
  • V-Ups

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Responsive Reading – His faithful love endures forever.

Psalm 136

1 Give thanks to the Lord, for he is good!

His faithful love endures forever.

3 Give thanks to the Lord of lords.

His faithful love endures forever.

4 Give thanks to him who alone does mighty miracles.

His faithful love endures forever.

5 Give thanks to him who made the heavens so skillfully.

His faithful love endures forever.

6 Give thanks to him who placed the earth among the waters.

His faithful love endures forever.

7 Give thanks to him who made the heavenly lights—

His faithful love endures forever.

8 the sun to rule the day,

His faithful love endures forever.

9 and the moon and stars to rule the night.

His faithful love endures forever.

23 He remembered us in our weakness.

His faithful love endures forever.

24 He saved us from our enemies.

His faithful love endures forever.

26 Give thanks to the God of heaven.

His faithful love endures forever.

Two takeaways: God’s faithful love endures forever. And, we should give him thanks.

Either the AOQ Loved It, or the Music Was Too Loud to Hear His Cries… Who’s to say?

THE SCENE: Tastefully Temperate

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | LBACs

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 2 different sets/sides of exercises. Alternate them. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Broad Jumps // Smurf Jacks
  • Imperial Walkers // Calf Raises
  • Flutter Kicks // American Hammers
  • LBS // BBS
  • Bear Crawl // Shoulder Taps

PAX worked right up to the 45min mark, so no time for Mary. They did, however get roughly 2.5 miles in…

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Q shared regarding parenting

PRAYER

Misty. Countin’. Hops.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 13 Reps of All
  • Grady Corns IC | Windmills IC
  • Rockettes IC | SSH IC

THA-THANG:

Three circuits, each done three times (23/13/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers 

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat 
  • SSH 

Circuit 3

  • Merks
  • Dips
  • Dry Docks
  • Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 1Cor13 – 4 Love is patient and kind. Love is not jealous or boastful or proud 5 or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. 6 It does not rejoice about injustice but rejoices whenever the truth wins out. 7 Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.

ANNOUNCEMENTS: Coffeeteria Friday & Calendar 

PRAYER

Peacock Invitational Kraken

SCENE: 65° & sweaty

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • SSH IC | Windmills IC 
  • Cherry Pickers IC | Rockettes IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • PullUps//Burpees – bottom of splash pad ramp
  • Step Ups – top of splash pad ramp
  • Dips – picnic tables
  • Mountain Climbers- splash pad handicap exit
  • Merks – below splash loading zone
  • Flutter Kicks – midpoint of splash pad parking
  • CDD – end of parking lot under light
  • Squats – top of curvy parking

MARY: 

  • Box Cutters IC 

STRETCHES:

  • Bend down & grab toes
  • Figure 4
  • Child pose
  • Cobra Kai/upward dog

COUNT-OFF & NAME-O-RAMA

BOM: The first temptation of every leader is to misuse our power to take instead of to give. -Glenn Packiam

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER