F3 Knoxville

Tag: Bunny

Matlock’s playlist

THE SCENE: 56 and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10

.
THA-THANG:

Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.

Escalator 

Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

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:
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

Home Page

 

The Ole Back At It

THE SCENE: Perfect spring morning.  Tems in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ssh on 4ct, Plank jacks in cadence, then another 10 ssh for Matlock.  To the curb for tempo merkins, then mosey to other end for some imperial walkers, back down for tie fighters with the left leg out then one last mosey to finish it out with tie fighters with the right leg.
THA-THANG:
Mosey to the Lilly Pad and partner up for Dora’s: 150 reps the following while the other partner ran to the end of the parking lot and back

  • merkins
  • side straddle hops
  • plank jacks
  • dry docks

Mosey to chapel parking lot for circle up while one member of pax was chosen to go to the middle of the circle and lead and exercise.  All reps of 20.

When done, we mosey’d to cloud for 11’s with dips and table rows at the pavilion

MARY:
Time enough for 20 hello dolly’s and some LBCs OyO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 1:2-3

25 or 6 to 4 (+6=16), I think

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Tie Fighters, Rocky Balboas, Super Mario Bros., Bernie
THA-THANG:
Stations on a Circuit

Round of 25’s with a potential Bonus Round

Station 1:
– Burpees (20)
– Lt. Dan’s (5)
BONUS – LBCs (16 – 4 Count)

Station 2:
– Carolina Dry Docks (20)
– Imperial Squat Walkers (5)
BONUS – X-Factor (16 – 4 Count)

Station 3:
– Hand Release Merkins (20)
– Big Boy Sit-Ups (5)
BONUS – Windmills (16 – 4 Count)

Station 4:
– Boxcutters (20 – 4 Count)
– Hello Dolly’s (5 – 4 Count)
BONUS – Reverse Crunches (16)

Station 5:
– Table Rows (20)
– Box Jumpers (5)
BONUS – Calf Raises (16 – 4 Count)

MARY:
16 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
16 HIMs including one visitor from NOLA, Hogsicle
CIRCLE OF TRUST/BOM:
Q celebrating wedding anniversary and wanted to remember Genesis 2:27. This week the Q played the role as a single parent and appreciates the meaning of God making a helper for Adam, but that Adam still needs to help Eve.
ANNOUNCEMENTS:

Oak Ridge CSAUP at Haw Ridge & Hardship Hill is back this fall

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

The Ole Barkley Loop

THE SCENE: Mid 30’s.  Not too bad but ready to get a bit warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 SSH on 4ct, a little coach Wayne Dunn, 10 4ct Tie Fighters each side, 10 Imperial Squat walkers, 10 4ct mountain climbers, and some tempo merkins
THA-THANG:
Mosey up to the overlook for a Barkley trail circuit.  Stop Sign, Top of the Hill behind the Asylum, other stop sign, and coliseum.  At each stop preform 20

  • Merkins
  • 4ct LBC
  • C Dry Docks
  • Jump Squats

MARY:
Just enough time for a few Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced “The Things They Carried” by Tim O’Brien and related it to the things we carry as men.  The things we hang onto that we need to lay at God’s feet.  Matthew 11:28-30
MOLESKIN:

ANNOUNCEMENTS: