F3 Knoxville

AO: juco
Q: Windex
PAX: Guardrail, Mailbox, Windex
FNGs: None
COUNT: 3
WARMUP:
1 Minute – Moment of Remembrance
1 Merkin, SSH, 1 Merkin, Tempo Squats, 1 Merkin, Tennessee Rocking Chair, 1 Merkin, Windmills, 1 Merkin, Cherry Pickers, 1 Merkin

THE THANG:
Grab the flag and mosey to the big lot: hit every light pole around perimeter, then move to interior poles. Grab the flag and move to back lot. Continue. Grab the flag and move to the other big lot.

1st Light Pole – 5 Merkins
2nd Light Pole – 5 Squats
3rd Light Pole – 5 Heels 2 Heaven
4th Light Pole – 5 Burpees
5th Light Pole – 5 LBC

Repeat, adding 5 each time after 5th pole.
2nd time through – 10 reps
3rd time through – 15 reps
4th time through – 20 reps
5th time through – 25 reps
At 25 we alternated burpees and LBC’s at the same pole. 5,5,5,5,5,5,10,10

Grab the flag and mosey back.

MARY:
Imperial Walkers, Hairy Rockette’s, Hillbilly Walkers

ANNOUNCEMENTS:
Grab a Q…or :v:

COT:
Reflecting on Sacrifice:
Jesus taught, “Greater love has no one than this: to lay down one’s life for one’s friends..” John 15:13 This verse echoes the selflessness of those who have served and reminds us of Christ’s ultimate sacrifice.

Comfort in Grief:
For those mourning the loss of loved ones, Psalm 34:18 offers solace: “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” In our sorrow, God draws near, providing comfort and peace.

Hope in Eternity:
As we remember the fallen, we find hope in the promise of eternal life. 1 Thessalonians 4:14 assures us: “For we believe that Jesus died and rose again, and so we believe that God will bring with Jesus those who have fallen asleep in him.”