F3 Knoxville

Tag: Choir Boy

No title needed – it was hot

THE SCENE: 75 and gross
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

10 SSH

5 Cherry pickers

10 tie fighters

10 more tie fighters

20 Grady corns

THA-THANG:
4 stations and you have to get a partner. 1 partner runs to the next station and back while the 1st partner is doing the first item. Then they switch, after completing all 3 they run together to the next station.

  • station 1:
    • air taps
    • VUp
    •  BBS
  • Station 2
    • mountain climbers
    • pickle pounders
    • Monkey humpers
  • Station 3
    • Burpee’s
    • iron mikes – modified to lunges
    • Welsh Dragons
  • Station 4
    • CCD
    • Hand release merkins
    • shoulder taps

go back down the ladder

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the humanity of Chris and his grace and patients with us as he was with his disciples and everyone else.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
convergence July 2nd.

New Tables, Don’t Tell TapOut

THE SCENE: Warm.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Merkins
  • 8 — Squats
  • 7— CDD
  • 6 — 4-Count Imperial Walkers
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — 4-Count SSH
  • 2 — Pull-Ups
  • 1 — Burpee

MARY:

  • American Hammers IC
  • Flutter Kicks IC
  • V-Ups

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Responsive Reading – His faithful love endures forever.

Psalm 136

1 Give thanks to the Lord, for he is good!

His faithful love endures forever.

3 Give thanks to the Lord of lords.

His faithful love endures forever.

4 Give thanks to him who alone does mighty miracles.

His faithful love endures forever.

5 Give thanks to him who made the heavens so skillfully.

His faithful love endures forever.

6 Give thanks to him who placed the earth among the waters.

His faithful love endures forever.

7 Give thanks to him who made the heavenly lights—

His faithful love endures forever.

8 the sun to rule the day,

His faithful love endures forever.

9 and the moon and stars to rule the night.

His faithful love endures forever.

23 He remembered us in our weakness.

His faithful love endures forever.

24 He saved us from our enemies.

His faithful love endures forever.

26 Give thanks to the God of heaven.

His faithful love endures forever.

Two takeaways: God’s faithful love endures forever. And, we should give him thanks.

Either the AOQ Loved It, or the Music Was Too Loud to Hear His Cries… Who’s to say?

THE SCENE: Tastefully Temperate

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | LBACs

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 2 different sets/sides of exercises. Alternate them. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Broad Jumps // Smurf Jacks
  • Imperial Walkers // Calf Raises
  • Flutter Kicks // American Hammers
  • LBS // BBS
  • Bear Crawl // Shoulder Taps

PAX worked right up to the 45min mark, so no time for Mary. They did, however get roughly 2.5 miles in…

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Q shared regarding parenting

PRAYER

Lab Leak @ The Equalizer 5-27-22

THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute

– High Stepper (2=1)

– Air Squat

– Imperial Walker (2=1)

EV.2 – CMU Tabata at the basketball court

20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises

1 – Dead Lift —> Straight Arm Front Raise

2 – Halo

3 – Curl

4 – Leg Hammer

5 – Press Jack

6 – Lateral Toe Tap

7 – Goblet Squat

8 – Overhead Press

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem.  In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.

2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park

– F3 Knoxville convergence on July 2 at JUCO

– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron.  Message myself or Judge Judy to join.

CMUs work for getting glue off of your fingers

THE SCENE: Damp but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Mosey to get a CMU. Then mosey to the far end of the front side lot along the field. At each parking lot line do two merkins, bear crawl to next and repeat to the last line (13). 

mosey back to start.
squat walk to line do a burpee, repeat to the last line.

mosey back to start. Rifle carry CMU and do 1 clean and press at each line.

Slow mosey back to start w/CMU. At start do two Sprints to end and sprint back.

walk with CMU and do two American swings at each line.

run a lap around the track w/o CMU. Hold plank till 6 catches.
once back walk with CMU while curling, at each line do 3 oh presses

REPEAT (got all in on second round except last exercise)

MARY:
Ring of fire up to 5 merkins, LBCs
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:

look for ways to serve/live others

MOLESKIN:

ANNOUNCEMENTS:
None