F3 Knoxville

Tag: Curveball

Suicides and Advent

THE SCENE: A cool, brisk morning in the upper 20s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmup with Cherry Pickers, Side Straddle Hops, Little Baby Arm Circles Forward/Backward, Tempo Merkins, Harry Rockettes.
THA-THANG:
Suicide with no sprints in the parking lot. Each line we did 2 burpees, then 4 burpees, then 6 burpees.

Mosey to the parking lot next to the big pond.

  • Suicide around the pond stopping at each corner.
  • First corner: 10 merkins, 10 squats, 10 BBS
  • Second corner: 20 merkins, 20 squats, 20 BBS
  • Third corner: 30 merkins, 30 squats, 30 BBS

Mosey to the courtyard and partner up for Dora.

  • One partner runs around the courtyard while the other does
  • 150 merkins
  • 100 squats
  • 100 BBS

CIRCLE OF TRUST/BOM:
Now that we are nearing the Advent season, part of this season is to look back at what Jesus did for us when He came to earth and gave us hope and salvation through the Cross. But the other part of the Advent season is to look forward in the hope of His return, His second coming. And one verse I have been thinking on is Psalm 27:4, which says:

“One thing I ask from the Lord, this only do I seek: that I may dwell in the house of the Lord all the days of my life, to gaze on the beauty of the Lord and to seek Him in His temple.”

And if you look at the people in the Bible who have seen the Lord, they are always so stunned at seeing Him. Isaiah, when he sees God, says, “Woe is me” or Moses, after seeing the Lord on Mount Sinai, he comes down from the mountain and his face is glowing from being with the Lord. So, this was just an encouragement to look forward to the Lord’s second coming in this Advent season as well as look back.

Shamrock – It’s Log…Log

THE SCENE: Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Tie Fighters 10-4 count each way

Mountain Climbers 15-4 count 

LBCs – 25 OYO

Twinkle Toes in cadence 10-4 count

Cherry Pickers: 5

Quad Stretch 

THA-THANG:

Mosey with logs towards Cedar Bluff

Stop at the tall sidewalk

25 Tricep dips – stretch – 25 more

Mosey with logs across the street to the school steps.  

Mix up logs each time

25 Curls – then run the steps X 4 until we all hit 100

25 Tricep extension – then run the steps X 4 until we all hit 100

25 Squats with log – then run the steps X 4 until we all hit 100

25 LBCs (no log) – then run the steps X 4 until we all hit 100

25 merkins – then run the steps X 4 until we all hit 100 (we made it to 50)

Grab log then head back to AO. 

Stop halfway for some log overhead while doing little bouncy squats until it burned too bad. 

MARY:

Log drag across the parking lot. 

COUNT-OFF & NAME-O-RAMA
7 – Jitters, Curveball, Dumpster Dive, Waxjob, Mermaid, Slappy, Anchorman
CIRCLE OF TRUST/BOM:

Psalm 62:5-7

5 

For God alone, O my soul, wait in silence,

for my hope is from him.

6 

He alone is my rock and my salvation,

my fortress; I shall not be shaken.

7 

On God rests my salvation and my glory;

my mighty rock, my refuge is God.

I love how David gives names like like Mighty Rock to God. What names can we give God? Instead of my typical prayers of requests to God, what can I praise him for?