F3 Knoxville

Author: Toad

“I want more Burpees”

THE SCENE: Somewhere in the low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence.  Ready and exercise (15x)
  • Dips (20x) on your own
  • Shoulder taps (25x)
  • A little mosey

THA-THANG:

  • Dora where one person stays at the bottom and begins to do 100 Merkin’s, they will do 200 WWII’s; after that they will do 300 Squats.  If you finish start 100 Overhead Claps, 200 LBC’s, 300 Squats.
  • The other runs to the first light post and does 5 Burpees, and then switches.
  • Then they alternate, but each runs to each light post and increases it by 5 Burpees every time up to the 7th lightpost.

MARY:
20 Flutter kicks and then 50 LBC’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gal. 1:10 – “For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.”  I find myself more often than I want to be true that my reactions or actions are about first pleasing someone else and then God.  If I’m a servant of Christ, He needs to be who I’m focusing on pleasing, not anyone else.  The gift of the gospel is that God pleased with me because He is pleased with Jesus.  It’s out of that motivation that I want to love, serve, and please Christ, instead of others.
MOLESKIN:
ANNOUNCEMENTS:

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Spicy Dice

THE SCENE: Somewhere in the lower 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSA’s

Little baby arm circles

Tempo Squats

THA-THANG:

10 stations as you run along the big loop

Each station you roll a dice and then do the corresponding exercise

Station #1 and #10 are up here and will have CMU’s.

All of the others don’t.

MARY:
LBC’s to the end
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Anger often can come out of fear – I John 4:18
MOLESKIN:

ANNOUNCEMENTS:

The Lily Pads of Doom

THE SCENE: About 30 degrees and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence (15x)
  • Little baby arm circles in cadence (10x)
  • Tempo Squats in cadence (10x)
  • Mosey around the parking lot

THA-THANG:

  • First person:
  •  Bear Crawl to the cone
  •  Lunge to the next cone
  •  Inch worm to next cone
  •  Tee Merkins to next cone
  •  Lunge to next cone
  • Crawl Bear to the last cone
  • Second person:
  •  25 Froggy jumps
  •  25 Merkins
  •  25 Thrusters
  •  25 Squats
  •  25 WWII
  •  25 Curls
  •  25 Squats
  •  25 Dips (Repeat until battle buddy gets back and then switch)

MARY:
Flutter kicks, Box cutters, and finish with LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
II Cor 5:14-15 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”  As believers, Christ’s love should compel us to love other and live selflessly like Jesus did.  Are we living for ourselves or something or someone else?  God calls us to no longer live for ourselves, but for Him.  
MOLESKIN:
Prayer request for Camacho family, who lost wife and child in car accident and for Swerve’s upcoming medical test a week from Thursday.
ANNOUNCEMENTS: