F3 Knoxville

Shamrock – Prodigal Son

Shamrock

THE SCENE: 45F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle, side to side, butt kicks, high knees, run, stop. 

Stretching – Quads

Tie Fighter 4 CT x 10 each

Cobra stretch 

Smurf Jacks – 20

THA-THANG:

Mosey to the football field 

Escalator (sort of 12 days of Christmas style) 

5 burpees – run 75 yards and back – hold plank for 6

Once the 6 is up, start over with 5 burpees, then add the next exercise – then to the 75 and back and keep going. 

10 merkins

15 big boys

20 Carolina dry docks

25 squats

30 second plank

35 monkey humpers

40 LBCs

45 SSH

50 toe merkins (didn’t make it to this round) 

For the math nerds: 45 Burpees, 80 Merkins, 105 BBS, 120 CDD, 125 squats, 120 seconds plank, 105 monkey humpers, 80 LBSs, 45 SSH, 1,350 yards. 

 

MARY:
A few cherry pickers
COUNT-OFF & NAME-O-RAMA
10 – Mermaid, Dumpster Dive, Jitters, Crawl Space, Curry, Baby Boomer, Curveball, Betty, Base Salary, Anchorman,
CIRCLE OF TRUST/BOM:

Luke 15:20-21 – Prodigal Son

“But while he was still a long way off, his father saw him and was filled with compassion for him; he ran to his son, threw his arms around him and kissed him.

21 “The son said to him, ‘Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.’

Zephaniah 3:17, “The Lord your God is with you, the Mighty Warrior who saves. He will take great

delight in you; in His love, He will no longer rebuke you, but will rejoice over you with singing.”

I am often / most of the time the prodigal son. Maybe daily? 

I walk off on my own. Live my life. Drift away from my relationship with God, yet he welcomes me back with love that only he could give.