F3 Knoxville

Tag: A-Rod

Barely

THE SCENE: 31 Degrees Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead Claps (4ct) IC

Merkin (4ct) IC

8 Count Body Builders x 10 IC
THA-THANG:

Bojangles Biscuit with Blueberries 3 laps

  • 10 Burpee at each corner
  • Sprint the long and run the short sections of square

Dan Taylor: 1 squat:4 lunge, 2:8, 4:12, 6:16, 8:20

Deconstructed Burpee 10:1

  • Squat
  • leg thrusts
  • Merkin
  • leg thrusts

Burpee Dan: 1 burpee: 4 lunges, 2:4, 3:8, 4:12, 5:16, 6:20

MARY:
Good Morning Abbey x10 (Trial Run)- These didn’t work out too good.

Flutters x 30 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thank you to the HIMs that make up the Brickyard PAX. This is your AO, your town, your community. Keep growing this group.
MOLESKIN:
Be the man of the house and eat the turkey wing first. Don’t let anyone else near it!
ANNOUNCEMENTS:

Picture Day

THE SCENE: 45 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Tempo Squats

This Right Here

That Over There

Michael Phelps

One Other Thing…

THA-THANG:
Broke into Battle Buddies

  • DORA’s – 50 HR Merkins, 100 BBSU, 150 Merkins, 200 Curls with CMUs
  • 4 Corners – 20 Overhead Press with CMUs, 20 Boxjumps / Step Ups, 20 Rows with CMUs, 20 Monkey Humpers
  • Lunges with Merkins – starting at 10, countdown until time up

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Discussed Paul giving thanks in his most painful days through his letter to the Ephesians.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Pictures and videos captured for the Shopper News article – https://www.knoxnews.com/story/shopper-news/powell/2018/11/21/powell-high-school-parking-lot-before-early-morning-f-3-meeting-space/2010947002/?fbclid=IwAR1vjNlKNHobwf-c77yPfIVbuoOQzb_WpbHtTIm6gnfA2BGIw_oXb2ATqtM

Emory Road Barkely…

THE SCENE: Dark and Chilly…but clear skies.  If you look just about Powell High you can see Venus…or was it Uranus???
F3 WELCOME & DISCLAIMER

Disclaimer was embedded into the Warm-O-Rama

WARM-O-RAMA:
Little Baby Arm Circles

Side Straddle Hop

Tempo Squat

THA-THANG:
Emory Road Barkley

Three laps up and down Emory Road with stops for exercises

  • Powell High – 10 Manmakers – cause that’s what Clark Duncan does to all of us
  • Frontier Phone Company (not sure how they stay in business) – 15 Mtn Climber
  • First TN Bank – ATMS – 15 shoulder taps, 10 hand release Merkins, 10 Merkins
  • Orange Pearl Spa – 20 Monkey Humpers cause they feel soooo gooooodd
  • Car Wash – WMD x 10 reps
  • Skate Park – 20 Squat Jumps

We split into two groups of five; did Man makers together each time and ran opposite ways around the loop…switching directions each time.

Had more time to go so we went WINDOWS to the WALL

  • 45 sec Window sits by the entrance to the school
  • 15-25 Derkins with your feet up on the wall

MARY:
Ab work with Hello Dolly, Flutter Kicks, Bruce Lee, and Boat/Canoe
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Thanksgiving week…be thankful for our blessings…we are called to return our blessing back to God and to bless those we encounter.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Picture Day on Tuesday AM

Don’t skip hill day!

THE SCENE: Rain 40 degrees. Everyone was happy to be there
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x 12 IC

SSH x 30 IC
THA-THANG:
Mosey to hill on Commerce Road

Hill Pyramid: Reps = 5-10-15-20-20-15-10-5

  • Top of hill = merkin
  • Bottom of hill = Jump lunge (each leg)

Burp Back Mountain: Partner Up

  • P1 Nur up hill and run back down
  • P2 does burpees until partner returns then flapjack.
  • Run hill twice

Brickeverest: Lunge one step then squat. Alternating legs until stop point halfway up hill.

Mosey back to AO

MARY:
8 Count Body Builders (man makers for Belding) x 10 IC. Two rounds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From John 6:22-59 Don’t just seek Jesus when you are needing something. He provides us more than just “bread”. He desires a relationship with you. Don’t come running to him for the candy and cookies and wander off. Have a relationship with him so that when challenges come into life you already know where to turn.

MOLESKIN:

ANNOUNCEMENTS:

Death Star Remix

THE SCENE: Brisk, but sharp and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15                                 LBAC IC x 15 (reverse)                                 Chinook IC x 15                                             Tempo squats IC x 15                                    SSH IC x 15

THA THANG:

  • Mosey to the backlot.
  • 8 cones spread out (a good running distance) apart
  • 1st cone: 30 Burpees, 2nd: 30 Carolina Dry Docks, 3rd: 30 BB sit-ups, 4th: 30-2 ct. Mountain Climbers, 5th: 30 LBCs, 6th: 30 SSH, 7th: 30 Merkins, 8th: 30 Squats
  • Run to the 9th come in middle, complete Circle of Pain (5 merkins, 4 diamond merkins, 3 wide arm merkins, 2 ranger merkins, 1 Superman merkin) = Death Star destroyed
  • Since there were 2 Death Stars, complete the exercise again.
  • Mosey back to AO

MARY:
Flutter Kicks IC x 20                                    11s – 10 hop-ups to 1 dip                                One lap around parking lot                      World War II sit-ups                                       Captain Thor’s IC 1:4                               Boat/Canoe

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5:7‬ ‭NIV‬‬
Spoke about anxiety during the week with work issues and family issues and importance of trusting God with all of our fears and stresses.