F3 Knoxville

Rain Day

AO: the-farm
Q: Aladdin , Aladdin, Bartman, Choir Boy, Einstein, Pew-pew
PAX: Aladdin, Bartman, Choir Boy, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP: everyone pick one

THE THANG:
2 mins on 10 sec rest
1 min on 10 sec rest

Hand release burpees
High knees
CDD
Stalkers
Merkins
Iron mikes
V-ups
Mtn climbers
Squats
Imp walkers
Clock merkins
Star jumps
Big boys
Burpee broad jump
Shoulder taps
Broad jump shuffle
Calf raises
Rocky B’s
Bear crawl
SSH

MARY:
Heel ups,
Peter Parker’s
Bear crawl

ANNOUNCEMENTS:

COT: be a warrior always

Tanless Tanning bed workout

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Mahoney, Einstein, Pew-pew
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
100 jump rope timer, station work
Merkins, Cdd, big boys, Imp. Squats walkers, flamingos, bobby hurley

50 jump rope timer dealers choice

MARY:
Boat/canoe

ANNOUNCEMENTS:
Check slack

COT:
If you are an employer, respect your employees vacation/time off

Frozen fingers

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Einstein
FNGs: None
COUNT: 3
WARMUP: the usual

THE THANG: 90 raised merkins on the parking blocks, 90 squats, 90 calf raises, 90 dips, 90 big boys, 90 pull ups

MARY: no time

ANNOUNCEMENTS:

COT:And you have forgotten that word of encouragement that addresses you as sons: “My son, do not make light of the Lord’s discipline, and do not lose heart when he rebukes you, because the Lord disciplines the one he loves, and he chastens everyone he accepts as his son.”
—Hebrews 12:5

When I was young, I always acted as if I hated discipline. It was part of the game. Most of the time, I didn’t want the discipline. Sometimes, however, I “acted out” to get my parent’s attention. Discipline was their way of getting mine! Now that I am older, I am so thankful that my parents loved me enough to discipline me firmly, to guide me lovingly, and to encourage me repeatedly. Their discipline and training have given me so many blessings and helped me understand what God is doing in my life. I need to recognize and appreciate the Lord’s discipline in my life for similar reasons! The lack of love is not hate but indifference. The opposite of concern is an unwillingness to discipline. Thank God he loves and knows us enough to be involved in our lives and discipline us toward Jesus and heaven.

As fathers – and leaders of our families and in our lives – we need to remember that discipline can be difficult sometimes to administer, but it is a blessing to those receiving it, done right. And we also need to accept it from God and those who offer it to us.

Things that don’t get cold

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

7 of Diamonds. Run lap around parking lot stopping at each corner for exercises.

Lap1: 7. Burpees & Big Boys
Lap2: 14. Squat Jumps & LBC
Lap3: 21. Merkins & Hello Dolly
Lap4: 28. Iron Mike & Freddie Mercury
Lap5: 21. CDD & Hello Dolly
Lap6: 14. Squat Jumps & LBC
Lap7: 7. Burpees & Big Boys

MARY:

ANNOUNCEMENTS:

COT:

Christmas is the easiest time of year to share your faith with others. Don’t miss the opportunity.

“You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”
‭‭Matthew‬ ‭5‬:‭14‬-‭16‬

The Farm “Soup Kitchen”

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 5
WARMUP:

THE THANG:
2 min challenge

Four corners:
5-10-15-20
5’s Burpees
Merkins
Jump Squats
Captain Thor
CDD

MARY:
Superman swings
Flutter Kicks

ANNOUNCEMENTS:

COT: Gratitude