F3 Knoxville

Tag: Ribbed

Humility of Christ

THE SCENE: warm and blistery
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

26 SSH

1 10X squate
THA-THANG:
Mosey over to the flag poll and partner up.

  • 100 V ups
  • 200 Squats
  • 300 SSH 4x
  • After everyone is done we mosey over to the play set.
  • 100 BBS
  • 200 Plank Jacks
  • 300 LBC
  • fellowship mosey back to AO
    • Jail brake to OA for Mary

MARY:

reverse pickle pounders

Hello Dollys

Side crounch

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Zechariah 9:9

Rejoice greatly, O daughter of Zion!
    Shout aloud, O daughter of Jerusalem!
Behold, your king is coming to you;
    righteous and having salvation is he,
humble and mounted on a donkey,
    on a colt, the foal of a donkey.

 

This is our savoir and king. Not with fanfare but with humility did he come.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

12 Days of Christmas Ladder (or Rubbing is Racing)

THE SCENE: Toasty warm mid-30s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC
  • Mosey to playground.
  • 10 Pull-ups, 20 Merkins, 30 Squats

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take a lap, and drop the top one. Do 11 exercises, take a lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Merkins
  • 8 — Squats
  • 7— CDD
  • 6 — 4-Count Imperial Walkers
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg) (flamingos)
  • 1 — Burpee

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog
  • Cobra Kai/upward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Recognized Snitch for outstanding consistency—a hallmark of all 8 HIMs who posted today. Took turns sharing something we’re thankful for.

Loaded Deck

THE SCENE: a balmy 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Imperial Walkers x15; Tempo Merkins x10; Cobra Kai; Grady Corns x10

THA-THANG:
Mosey to splashpad.

EMOM:  5 box jumps, 10 squats, 10 merkins (5 rounds)

Deck of Cards. We moseyed around the park doing 5 exercises at various locations from our deck of cards.

  • Hearts = Merkins
  • Clubs = Squat Jumps
  • Diamonds = V-ups
  • Spades = SSH
  • Jokers = Burpees

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Resist the urge to complain and be frantic with so many things to do this season. Slow down, enjoy your family, set the pace by enjoying God and his gifts this season.

steadfastness at the Dogpound

THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 10x count squat

1 burpee

5 Cherry pickers

50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins

  • 100 Squats
  • 200 SSH 4x
  • 300 Man makers

we got about 15 minutes into man makers, and I audibled.

 

Fellowship mosey back to the AO

MARY:

  • 32 hello dollys
  • 13 box cutters
  • 5 cobra-kis
  • 5 burpees
  • 20 V-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline

Black Friday at The Equalizer

THE SCENE: Mid 30s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 ssh

1 burpee

10/10 LBAC

2 burpees

15 imperial walkers

3 burpees

10 rockettes

4 burpees

5 Abe Vagodas

5 burpees

THA-THANG:

Mosey to splash pad

EMOM

10 min:

10 box jumps, 10 squat thrusts

Mosey

EMOM

10 min:

10 merkins, 10 dips

Mosey

EMOM

10 min:

10 shoulder taps, 10 Freddy mercs

Fellowship mosey to the AO

CIRCLE OF TRUST/BOM:
Luke 17:11-19