F3 Knoxville

Round and Round We Go at the Asylum

Asylum AM

THE SCENE: Cool & Crisp at 45 degrees
F3 WELCOME & DISCLAIMER: Yes all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Three (3) stations for the group to troupe to for mumble chatter. The workout order of the stations were for each time a group was at a station, they did the next exercise.

  • Station #1 (AO with a Coupon)
    1. Blockies (20)
    2. Curls (25)
    3. Thrusters (25)
    4. OVHD Press (25)
  • Station #2 (Pav-Lov)
    1. Table Rows (25)
    2. Box Jumps or Step-Ups (25)
    3. Lt. Dans (25) [Don’t try in cadence, not an easy count]
    4. Toe Merkins (25 in Each Direction) + Aussie Climbers (20 – 4 Count)
  • Station #3
    1. Big Boy Sit-Ups (25)
    2. Flutter Kicks (25 – 4 Count)
    3. Hello Dollys (25 – 4 Count)
    4. X-Factors (25 – 4 Count)

MARY:
Freddie Mercury
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Discussed Hebrews 4:1-13 and focused on Verse 12. We should not be relaxed spectators, but be consistently obedient to God’s Word. Three (3) types of rest we can experience are:

  1. Promised Land / Heaven (Eternal)
  2. Sabbath Rest (Weekly)
  3. Continual Rest (Daily)

ANNOUNCEMENTS:
None.