F3 Knoxville

Tag: fast-n-easy (Nate Votta)

W/cheese and salsa

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: fast-n-easy (Nate Votta), Gmail, Herbie, Natty, Simmons
FNGs: None
COUNT: 5
WARMUP:

Fellowship faith fitness
10 burpees
Faith fitness fellowship
10 burpees
Fitness faith fellowship
10 burpees

Fitness fellowship faith – finally
Mosey lap
This/that
10 burpees
10 Windmills
4 burpees M’s Birthday
10 tempo squats
10 bakerds 7s

THE THANG:
4 corners quarter pounder
5 burpees
25 merkins
5 burpees
25 merkins
50 squats
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees
25 merkins
50 squats
75 4ct mountain climbers
5 burpees
25 merkins
:rotating_light: infraction – 30 flutter kicks tempo style
50 squats
75 4ct mountain climbers
100 4ct SSH
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees

7 Brickyard bear crawls

MARY:
20 flutter kicks tempo style

COT:

We are all clay and the lord is the potter. We are all made by his hand

Gmail shared some takeaways from the GTE

Do something

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gmail, Natty, Herbie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 4
WARMUP:
Windmills
Overhead
Seal
Moroccan
Tempo squats
This /that/wiffle Ball bat

THE THANG:
Mosey to the stone
1 moves the rest work
Curls / merkins then run
Over head. / bear crawl
Squats / shoulder taps
Riffle carry / crab walk

Then over to the fence for running line with burpee on turn around

MARY:
Just in time for captain Thor’s

ANNOUNCEMENTS:

GTE

COT:

Genesis 1:27

300 or ~200

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Herbie, Bail Bonds, Dry Rub
FNGs: 1 Dry Rub
COUNT: 5
WARMUP:
SSH, Little Baby arm circle, seal claps, OH claps, tempo squats, stretch
THE THANG:
300 – CMU partner up w/ run
Reps 150, 100, 50
Merkins, squats, rows, oh press, lunges, curls, nose busters, Big Boys
10 burpees after each set

MARY:

ANNOUNCEMENTS: convergence next week

COT:
“It’s not the years in your life that count.
It’s the life in your years.”
– Abraham Lincoln

To The Top of Fountain City

AO: thequacken
Q: Z-Pack
PAX: fast-n-easy (Nate Votta), Spellcheck
FNGs: None
COUNT: 3
WARMUP:
Rucked one lap at the Park

THE THANG:
We rucked about three miles in the neighborhood with a good elevation gain. When we got back to the AO, Fast said we were about a tenth short of 3 miles. So, we rucked couple laps in the parking lot to get three officially. We had some light rain on the ruck.

MARY:
No

ANNOUNCEMENTS
– Flag handoff from Fixer to Z-Pack at the Quacken on Monday 4/22.
– PM workouts also start on Monday 4/22. Monday morning workouts will cease until the Fall. Lizzy is the Monday PM Q.
– Convergence and GTE next Saturday 4/27 at Asylum. F3 Knoxville is doing a canned food drive in conjunction with the Convergence. Z-Pack will collect canned food donations at Quacken, and he will deliver them at the Convergence.

COT:
“Two are better than one… a cord of three strands is not quickly broken.”

I am thankful for our AOs and the PAX. We build each other up in this thing called F3. I appreciate Fast n Easy and Spellcheck for making me a little stronger today.
Prayer Time
Have a great weekend!

n/a

AO: brickyard
Q: Gmail
PAX: Spellcheck, Bail Bonds, Biohazard (Jay Shepherd), Lizzy, Simmons, Gordie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 8
WARMUP:
SSHTempo MerkinsTie Fighters-Arm Circles
toy soldiers
THE THANG:
Mosey to the Field
Travel perimeter facing same way, at each corner perform the following exercises:- 40* Merkins- 30* Bobby Hurleys
– 20* Reverse Lunges
– 10* Burpees
Random until 6 is up, repeat X 2 , then half

Mosey to the Bleachers
11’sIrkens and squats

50yrd Lunge to Flag
MARY:
Flutter Kicks
LBCsAust. Snow Angels
SuppermansLight stretching (oyo)
ANNOUNCEMENTS:
New Nant’an – Mermaid hand off at the next convergence – Asylum April 27th
Canned Food drive through 26th – Pointman?
Quaken Shovelflag handoff on Monday 22nd
Hardship Hill – May 27th
COT:
Matthew Ch 13
18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”
May we pray that our hearts are good soil.