F3 Knoxville

Spider-man 1

Rampart
  • THE SCENE: warm 54 degrees
    F3 WELCOME & DISCLAIMER: Was given. 

WARM-O-RAMA:
Mosey to the picnic shelter, PAX did 20 forward little baby arm circle. Then 10 Chattanooga Cherry pickers. Them 20 front little baby arm circle,  and 10 front Chattanooga Cherry pickers.  Then 20 backwards little baby arm circle,  Phelps it out. Mosey to playground

3 rounds:

Pullups: 3,5,7.  15 dips, 15 big Boys.

THA-THANG:
2 rounds

  • 25 box jumps
  • 25 CMU swings
  • 10 spider-man merkins
  • 30 America hammer
  • 25 burpees
  • 25 big boys
  • 4 count 10 Freddie mercury
  • 25 CMU swings
  • Then rifle carry to the bleachers and did 5 dips to each step to the bottom  then bearcrawl up the Big hill× 2
  • Then farmer carry to picnic table to repeat spider man

MARY:
Cupid shuffle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all have a song that hits our soul… like to share this song https://youtu.be/OkSCTxKNG5Q

MOLESKIN:
Remember that part of how We saturate the gospel is by meditating on spiritual songs
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.