F3 Knoxville

Tag: Bologna

Recycle-a-Q

THE SCENE: 71 Degrees – muggy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Toy Soldiers IC x 10
  • Merkins IC x 10

THA-THANG:

  • The De-Escalator -(borrowed from Bartman) A list of 10 exercises. Complete round and run to end of the parking lot, complete round again but this time taking off the last exercise. Rinse and Repeat until there are no more exercises remaining.
  • 10 Clean & Press
  • 9 Weighted Squat
  • 8 Curls
  • 7 T-Merkins (Steamers for Tweet-E)
  • 6 Weighted Lunges ea leg
  • 5 Flutter Kicks w/ CMU above head
  • 4 Burpees
  • 3 Burpees
  • 2 Burpees
  • 1 Burpee

MARY:

  • Tank – Flutter Kick IC x 30
  • WaxJob – with a beautiful rendition of Row, row, row your boat
  • LBC IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When leading, if we put others ahead of ourselves and our own needs, the process is natural and fulfilling. If we are worried about how we will look, or how we will be perceived, we will be riddled with anxiety and our ability to lead effectively may be hindered.

Philippians 2:3-4

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others.
MOLESKIN:

ANNOUNCEMENTS:
See Weekly E-Mail!!!

Okay, What Now?

THE SCENE: 50 Degrees with a nice breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey a couple laps around the parking lot
  • SSH (IC x 43)
  • BAC (IC x 10 F&R)
  • Imperial Walkers (IC x 15)

THA-THANG:

  • Mosey to The Sophomore
  • 11’s: Plank-Tuck Merkins and Bobby Hurley’s
  • Mosey to the coupon pile
  • Curls x 10, Squats x 10, Overhead Presses x 10, Run the Steps.  Rinse and Repeat x 3
  • Mosey to the courtyard walls
  • Dips x 10, Declined Merkins x 10. Rinse and Repeat
  • Mosey back to the Flag

MARY:
BBS for the jack rabbits.

COUNT-OFF & NAME-O-RAMA
17 HIM’s this morning including 1 FNG.  Welcome Bologna!

CIRCLE OF TRUST/BOM:

We are going to have times in our lives when we feel like hitting the reset button.  Times when we need to stop, take stock of our current situation, and then find the direction and motivation to move forward.

Galatians 6:9-10  So lets’ not get tired of doing what is good.  At just the right time we will reap a harvest of blessing if we don’t give up.  Therefore, whenever we have the opportunity, we should do good to everyone – especially to those in the family of faith.

MOLESKIN:
What a great way to start my 44th year on the Big Ball.  The PAX showed up ready to burn some goo; mumble chatter was high and the effort was amazing.