F3 Knoxville

Tag: Aladdin

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!

Wet Jenga at The Equalizer

THE SCENE: Windy with a little rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Head to pavilion. We’re playing Jenga. Pull a block—blocks have an exercise written on each side—pick an exercise—and do 15 of it. Blank block: cardio. Tower falls: take a lap.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Attitude—my predetermined outlook—so often determines whether I have a good day or a bad day. My attitude, more than anyone else’s actions, so often determine whether I’m a kind & patient father, a caring & attentive husband, a measured & thoughtful leader, or just a impatient, impossible to please jerk.

If I choose to start my day reflecting on what I have to be grateful for; if I ground myself in what is true & right and take 90 seconds to acknowledge how blessed I am—I pretty reliably have a good day; because once I stipulate that the best things I have, the essence of life, the stuff that actually matters—that I haven’t earned or deserved it; everything else tends to become the cherry on top.

So let’s take a moment. And each share one thing we’re grateful for—and let’s think about the things we take for granted and what a gift those things really are. 

 

Keep a movin

THE SCENE: 21 but felt like 12
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x15, Squats x10, HR Merkins x10, BAC x10 both ways, cherry picker x5, high knees and butt-kickers.

THA-THANG:
Mosey to playground for 7’s

  • Pull-ups at playground and v-ups at top of Bermuda Triangle.

Mosey to splashpad.

  • 20 dips + 20 decline merkins followed by lap around parking lot
  • Rinse and Repeat x5

Mosey to flag for 4 corners around track.

  • Corner 1 — 5 pull-ups
  • Corner 2 — 10 merkins
  • Corner 3 — 15 big bois
  • Corner 4 — 20 Imperial squat walkers.

MARY:
Flutter-kicks x25, lbc x 10, side crunches x10 both sides.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Matthew 5:3–12

[3] “Blessed are the poor in spirit, for theirs is the kingdom of heaven.

[4] “Blessed are those who mourn, for they shall be comforted.

[5] “Blessed are the meek, for they shall inherit the earth.

[6] “Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.

[7] “Blessed are the merciful, for they shall receive mercy.

[8] “Blessed are the pure in heart, for they shall see God.

[9] “Blessed are the peacemakers, for they shall be called sons of God.

[10] “Blessed are those who are persecuted for righteousness’ sake, for theirs is the kingdom of heaven.

[11] “Blessed are you when others revile you and persecute you and utter all kinds of evil against you falsely on my account. [12] Rejoice and be glad, for your reward is great in heaven, for so they persecuted the prophets who were before you. (ESV)

THE SCENE: Cold and wet in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops (x20), Baby Arm Circles (x10), Lunges, Open & Close Gates, 1Lap Mosie

THA-THANG:
Mountain climb workout. Build the sets up x5, x10, x15, then back down x15, x10, x5

  • Hand Release Merikin
  • Burpee
  • Hello Dolly’s
  • V-ups

Finish each set with full lap… Then start again!
MARY:
1 Lap cool down

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS: