F3 Knoxville

Moses & The 10 Commandments

Bomb Shelter

THE SCENE: 30’s
F3 WELCOME & DISCLAIMER

  • Warm-O-Rama
    • SSH – x10 (IC)
    • Tempo Squats – x10 (IC)
    • Hillbilly Walkers – x10 (IC)
    • SSH – x10 (IC)
    • Windmills – x10 (IC)
    • Merkins – x10 (IC)
    • BBS – x10 (IC)
    • SSH – x10 (IC)
  • The Thang
  • Mosey Around Greenway
    • 1st Stop (There is Only 1 God)
      • Tennessee Rocking Chairs – x10 (IC)
      • Intentional Thinkers – x10 (IC)
      • Inch Work Merkins – x10 (OYO)
    • 2nd Stop (You Shall Not Make Idols)
      • Froggie Hops – x10 (IC)
      • Bobby Hurley – x10 (OYO)
      • Smurf Jacks – x10 (IC)
    • 3rd Stop (You Shall Not Take The Name of the Lord your God in vain)
      • Burpees – x10 (IC)
      • Absolution – x10 (IC)
      • Body Builders – x10 (IC)
    • 4th Stop (Remember The Sabbath Day to Keep it Holy)
      • Rest – x10 (seconds)
      • Forward Leaning Rest Position – x30 (seconds)
      • Stargazers – x10 (seconds)
    • 5th Stop (Honor Your Father and Mother)
      • Booyah Merkin – x10 (battle buddy)
      • Crowd Pleaser – 1:1 Merkin : Groiner to 5:5 and back down (OYO)
    • 6th Stop (You Shall Not Murder)
      • Ladder Jacks – 2 of each: SSH, Seal, Smurf, plank, bow and back up for 1rep – x5 (IC)
    • 7th Stop (You Shall Not Commit Adultery)
      • Edward Scissor Legs (Hello Dollys) whatever your comfortable with – x10 (IC)
      • Pickle Pounders – x10 (IC)
      • Monkey Humpers – x10 (IC)
    • 8th Stop (You Shall Not Steal)
      • Tug a War w/Battle Rope!
    • 9th Stop (You Shall Not Lie)
      • 2 min max push-ups
    • 10th Stop (You Shall Not Desire to Possess Anything That Belongs to Another Person)
      • Sprints – x10 (down and back = 1…we got 2 in before time!)

COUNT-OFF & NAME-O-RAMA
5 pax in total
CIRCLE OF TRUST/BOM:
The word was mixed in with the beatdown. Focused on the 10th commandment in the BOM and how social media makes it easy for one to wish they had something someone else has.  That picture on social media is a moment in time that has others wishing they could be there, or have a life more like the person who posted it.  Don’t fall into that trap.
MOLESKIN:
Seeing how far the pax have come in a years time is a true blessing.  So many of our pax have lost weight, gained new friends, and have strengthen their relationship with God.
ANNOUNCEMENTS:
Habitat of Humanity opportunity this coming weekend.  I have yet to get the final details and will try to finalize this plan early this week.