F3 Knoxville

Return Policy

THE SCENE: A brisk 17 degrees. Light wind so didn’t cut through us like a knife.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In Cadence (everything a 10 count):  SSH, little baby arm circle front and back, overhead clap, seal claps, Moroccan night clubs, Chattanooga Cherry pickers, Willie Mays Hays, Knoxville Cherry Pickers, Merkins, Squats, Fire Hydrant (each leg) and finished with undertakers.
THA-Thang

6 Rounds

  • 5 Burpees
  • 15 Merkins
  • 50 Air Squats
  • Run 200 meters (round 1&2)
  • Crossover 200 meters (round 3&4)
  • Run 100 meters, Bernie 25 meters, sprint 100 meters (rounds 5&6)
  • Finish with 100 side-to-side line hops

MARY:
15 fire hydrants per leg, 15 undertakers, and HIM choose your own adventure.

COUNT-OFF & NAME-O-RAMA
7 HIMS and no FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:5-10 demonstrates the contrast between God’s way and man’s way. Strive to do things God’s way and take water to those who are in dry areas.
MOLESKIN:
Several of the #rampart HIMs need encouragement. Prayer and encouragements.
ANNOUNCEMENTS:
MABA announced and encouraged, discussed Hardship Hill name and signups Q sign-up and VQ announced for Cardinal.

Intentional Descending Ladder

THE SCENE:
15 degrees but no wind this time.

F3 WELCOME & DISCLAIMER
Properly administered.


WARM-O-RAMA:

  • Run in place
  • High knees
  • Heel Kicks
  • Tempo Squats
  • Tempo Merkins
  • Cherry Pickers

THA-THANG:
After warmups, grabbed a coupon and moved to the parking lot by Hardin Valley Shops.
Descending Ladder – Complete the exercises by doing the reps for each exercise. When done, do a short run around the building. Take the largest exercise off the top and do the list again. Rinse and repeat removing an exercise each time.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extensions
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 BBS
  • 12 Squats
  • 11 Baby Arm Circles (both ways)
  • 10 Step-Ups
  • 9 Toe-Merkins (Step-ups)
  • 8 Freddie Mercurys
  • 7 SSH
  • 6 Curls
  • 5 Merkins
  • 4 Lunges (each leg)
  • 3 Overhead Press
  • 2 Jump Squats
  • 1 Burpee

MARY:

No show today

CIRCLE OF TRUST/BOM:

This week is a weird week. Sitting between Christmas and the New Year. The challenge is for us to take advantage of this week and be intentional. Your schedule might be different, family is in town, vacation days from work, etc.

When Jesus was a young man, there was a story about him getting lost from his family. His parents went looking for him for 3 days. They eventually found him in the temple and after questioning him, his response was “Why were you looking for me? Did you not know that I must be in my father’s house?”

Even from the beginning he was very intentional and knew what his purpose here on earth was. May we take advantage of our opportunities and the time we have also.

 

Trip Sevens at The Equalizer

THE SCENE: The weather sucked a lot less than Friday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BACs, Grady Corns, Moroccan Night Club
THA-THANG:
Three sets of Sevens:

  • StepUps at Flag Circle // UGA Cheerleaders at Tennis Court
  • BBS at Playground // Imperial Walkers at Bathhouse
  • Merkins at Top of the World // Dips at creepy picnic table

MARY:
Flutter kicks & hello dolly

CIRCLE OF TRUST/BOM:
Be a man, don’t order chicken nuggets at God’s Brazilian BBQ (or something like that).

Infinite Games

THE SCENE: 43 and getting colder by the minute
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, cherry pickers, runners lunge, Michael Phelps
THA-THANG:
Insert information about the workout.

  • Round 1:  25x cacoons, dips, SSH, calf raises
  • Round 2:  20x supermans, step ups, Rocky Balboas, squats
  • Round 3:  15x LBCs, incline merkins, Bobby Hurley, Apollo Ono
  • Round 4:  10x v-Up, decline merkins, plank jacks, lunges
  • Doras:  planks + calf raises, then shoulder taps + sprints

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
From The Infinite Game by Simon Sinek.  BLUF: play the long game of life.

We can’t choose the game.  We can’t choose the rules.  We can only choose how we play.  With finite games, like football or chess, the players are known, rules are fixed, and the endpoint is clear.  The winners and losers can easily be identified.

With infinite games, like business, politics, or life itself, the players come and go, the rules are changeable, and there is no defined endpoint.  There are no winners or losers, there are only those ahead and those behind.

ANNOUNCEMENTS:Convergence at Bomb Shelter Jan 7, check out new way to sign up for Q in Slack

12 Heavy Pains of Christmas

THE SCENE: Cool and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkins

THA-THANG:
Run to the hill on ORAU campus. Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).

  1. Blockee
  2. Elves on the shelf
  3. Thrusters
  4. Derkins
  5. Big Boys
  6. Lunges
  7. Curls
  8. Rows
  9. Diamond derkins
  10. Tricep extensions
  11. Squats
  12. Blockees

Optional light version was also available:

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Extra bur-ur-ur-ur-ur-pees!

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?
ANNOUNCEMENTS:
Project Christmas party tonight at Pappalock’s.  No shieldlock tomorrow.  Likely no Family Workout on Saturday.