F3 Knoxville

Paul Bear-er

Rampart

THE SCENE: Foggy and recovering from the rain.  Temp 48 but felt cooler.
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
Warming up consisted of multiples of 3 (3, 6, 12, 24)

  • Little Baby Arm Circles (forward and backwards)
  • Hallelujahs
  • Chattanooga Cherry Pickers
  • Moroccan Night Clubs
  • Side Straddle Hops
  • Willie Mays Hays
  • Tempo Squats
  • Tempo Merkins
  • Knoxville Cherry Pickers
    THA-THANG:
    “Paul Bear-er”
  • Mosey to the track
    • Run approximately 100 meters between stations
    • First station = 6 Burpees
    • Second station = 12 – 2 count American Hammers
    • Third station = 24 merkins
    • Fourth station = 48 air squats
  • Completed 2 rounds
  • Run 100 meters up a steep hill 3Xs
  • Mosey to pavilion
    • Hold high plank for 10:00 minutes
      • Each break, 24 bench tricep dips and 24 lunges
      • Continued until 5 minutes and switched to 30 second side planks
  • Finished with 2 minutes of WW1 straight leg sit-ups

COUNT-OFF & NAME-O-RAMA
6 HIMS handled today’s beatdown.
CIRCLE OF TRUST/BOM:
Word was from Luke 1:46-47 and looking at need for a Savior in Christ.  With Christmas season here, focus on the main thing.
MOLESKIN:
Prayer request for Spielberg’s wife upcoming surgery.
ANNOUNCEMENTS:
Oak Ridge Christmas parade tonight.  Set-up at 4:30, be there by 5:00 if possible.  Bobbit on Q for Monday.  SYITG #rampart