F3 Knoxville

Tag: Cyclone

Partners Coupon

THE SCENE:

50 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Imperial squat walkers x10
Baby Arm circles forward x 10
Baby Arm circles backward x 10
Hand claps x10

​
THA-THANG:

Grab a partner and go to block pile
Exercise 1 – One partner does farmer carry while the other bearcrawls across parking lot. (switch at opposite end or as needed.)
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 2 – Complete exercise 1 then add Brickbarrow(2 parking spaces
Run to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 3 – Complete exercise 1&2 then add back to back curls with CMU
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 4 – Complete exercise 1,2&3 add 15 4 count CMU Flutter kick
Run to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 5 – Complete exercise 1-4 and add 10 Hand release partner mericans
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
10 CUM squat Press

​MARY:
Captain Thor x 5
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:

How different would our lives look if we put others needs before our own.  Show someone love today especially those who might not have show it to you.
Let each of you look out not only for his own interest but also for the interests of others. Philippians 2:4

​Welcome Buns and Glitter 

ANNOUNCEMENTS:
Hardship hill sigh up DO IT!

Around and Around we Go

The Scene: 63 nice breeze Perfect weather

The Thang:

Warm Up:

  • Cherry Picker x10
  • Merkins x10

Everyone grab CMU and split evenly in 4 corners of parking lot.

  • 1st corner: x20 Curls
  • 2nd corner: x20 Overhead press
  • 3rd corner: x10 Burpess jumping over CMU
  • 4th corner: x20 Row

After you finish rep run to next, constantly moving. After 4th corner run up hill and back to start back on 1st corner. Did this over and over and over and over.

Mary:

  • X35 Flutter Kicks
  • Captain Thor 1-7 BBS and 4-28 American Hammers
  • X20 Flutter Kicks
  • X12 Cherry Pickers
  • X10 Merkins

Count-O-Rama: 31

Name-O-Rama: 2 FNG’s Tonka and Hack Job

BOM: Difference between Joy and Happiness. Are you Joyful? Where does your Joy come from? What are you seeking? Spoke on Contentment.

 

Friday Fun Day…

THE SCENE
61 and cloudy

THE THANG
COP
Twist and Pivot X 25 IC
Imperial Walkers X 20 IC
Chinook Squats x 20 IC
Ranger Merkins X 20 IC
Side Saddle Run Burpee x 5 on 14 count
Burp and Merk-Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. x10

Mosey Lower Parking and Partner up

11‘s
Big Boy sit-ups on one side
Devin Hester to other side
Bropee on far side – Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to bottom of cardiac hill and collect coupons on the way.

Dora 1,2,3
150 Curls w/coupons
200 Rows w/coupons
250 calf Raises on coupons

Aborama
Plank Sphinx Combo – 60 Seconds
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Crunchy Frog X 25 IC
Hello Dolly X 25 IC

COT
Number off & Name-O-Rama

BOM
Where do we find our Significance?

I have been reading a book called the true measure of a man that was introduced to us by Byonce and God has really been using it to speak to me about where I find my significance.

Significance is the belief that your life makes a lasting difference.

There is a Theory proposed in the book the men find their significance in how the most important person in his life sees him. I think that often it is easy for men to get that confused.

What do you think would happen if Christ were the most important person in our life. What if Christ were the audience that we wanted to please most? It would truly transform our lives because Jesus understands we are each of incredible value. We are of infinite worth to him. He loves us with everlasting love.

Ephesians 2:10 For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.