F3 Knoxville

Ready for Christmas?

The Project

THE SCENE: 48 and raining
F3 WELCOME & DISCLAIMER: FREE – not professional, own volition, modify; COVID precautions; cell phone ICOE
WARM-O-RAMA:
1. Projectivator x5
2. SSH x7
3. Imperial Squawker x7
4. Mtn Climber x7
5. Tempo Merk x7
6. Carolina Drydock x7
7. LBAC/Big arm circles X7
8. Mosey to Recruiting Ctr – bernie, karaoke/other side, sidestep/other side, high knees, butt kickers, 5 burpees around Christmas Tree

THA-THANG:

  1. CMU Exercises
    • Kettlebell Swing x10
    • Murder Bunny x10 – Lunges x10 (each leg) – Bear Crawl x10 – repeat until reach other parking lot island and back
    • Thruster + Triceps x10
    • Farmer Carry both – down and back
    • CMU Calf raises x25
    • Blockees x10
  2. FLORA 1-2-3 (partner up, 1CMU/PAX)
    1. UPPER: P1 – 100 Diamond Merk (switch every 10)
      • P2 – Plank on CMU
      • Lap Parking Lot with CMU
    2. CORE: P1 – 200 LBC (switch every 20)
      • P2 – Hold legs 6” w/ CMU above head
      • Lap parking lot with CMU
    3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
      • P2 – Al Gore with CMU
      • Lap parking lot with CMU

MARY:
No time today.

COUNT-OFF & NAME-O-RAMA
4 Horsemen of Christmas Eve: Kickflip, Rocket, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Matthew 2

Jesus was born in Bethlehem in Judea, during the reign of King Herod. About that time some wise men from eastern lands arrived in Jerusalem, asking, 2 “Where is the newborn king of the Jews? We saw his star as it rose, and we have come to worship him.”
3 King Herod was deeply disturbed when he heard this, as was everyone in Jerusalem. 4 He called a meeting of the leading priests and teachers of religious law and asked, “Where is the Messiah supposed to be born?”
5 “In Bethlehem in Judea,” they said, “for this is what the prophet wrote:
6 ‘And you, O Bethlehem in the land of Judah,
are not least among the ruling cities of Judah,
for a ruler will come from you
who will be the shepherd for my people Israel.’”
7 Then Herod called for a private meeting with the wise men, and he learned from them the time when the star first appeared. 8 Then he told them, “Go to Bethlehem and search carefully for the child. And when you find him, come back and tell me so that I can go and worship him, too!”
9 After this interview the wise men went their way. And the star they had seen in the east guided them to Bethlehem. It went ahead of them and stopped over the place where the child was. 10 When they saw the star, they were filled with joy! 11 They entered the house and saw the child with his mother, Mary, and they bowed down and worshiped him. Then they opened their treasure chests and gave him gifts of gold, frankincense, and myrrh.

    1. Wise men pay attention to God, how/what He speaks.
    2. Wise men still seek the KING, to worship Him.
    3. Wise men give to God their hearts/trust (gold), their time/worship (frankincense), and their right to themselves (myrrh).

MOLESKIN:
What will you give the King of kings this Christmas?

ANNOUNCEMENTS:
Have a safe, restful, and Merry Christmas!