F3 Knoxville

I Wanna Rock

THE SCENE:  Nice and 62 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Start with 25 SSH on 4ct, To sidewalk for bb circles forward x10, jog to other end for bb circles reverse x10, jog back down for tempo merkin x10, mtn climbers x10, then Rockettes x10 on 4ct.

THA-THANG:
Mosey to get a rock. Once everyone had one we performed circuit of 1 min of exercise with rock, 1 min of SSH or High Knees, and 10 second recovery.  Did 5 rounds of

  • 1 Min Curls
  • 1 Min SSH
  • 1 Min OH Press
  • 1 Min High Knees
  • 1 Min Front Raise
  • 1 Min SSH
  • 1 Min Kettle Bell Swings
  • 1 Min High Knees
  • 1 Min Tricep Extensions
  • 1 Min SSH

Mosey to lower parking lot to rinse and repeat.

When done, left 3 rocks at drainage pile and carried the rest to baby everest.  Up baby everest 3 times with 2 burpees at the top.  Take Rocks back and time to circle up…

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Took a bit from Warren Buffet about how he asks his managers to judge their actions: By thinking about every decision or action they made appear in the newspaper for your family, friends, and neighbors to see.  Related it to the small things we do every day.  Not just the big things.  It’s the words that come out of our mouths.  The things we look at or click on.

Psalm 19:14

Let the words of my mouth and the meditations of my heart be acceptable in your sight, O Lord, my rock and my redeemer.

The EKG

THE SCENE: Pre Rain and warm.  Around 60 degrees or so at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH on 4ct while we waited on Showcase.  Then curb for baby arm circles, mosey to other end to reverse them.  Mosey back down for rockettes, mosey to other end for imperial walkers (all at 10 on 4ct) Last did a down and back with tempo merkins and plank jacks…
THA-THANG:
Mosey to bottom of cardiac.  Ran up to benches.  Six up then went back down to first light pole.  Went back up cardiac but this time Bernie up.  Wait on six then back down to first light pole.  3rd time up cardiac 10 merkins at bottom, first bend, second bend, and top.  Waited on six then did 10 4ct flutters on way down at top, 2 bends and bottom.  Then…

Mosey towards Circus Maximus for reverse Route 66 with 4ct plank jacks at every pole.  When six was up, mosey to Pavilion for 2Rounds of 20 table rows/20 dips and 20 step ups and 20 Bulgarian squats.

Ab sesh with

20 4ct freddie mercury

20 4ct heel touches

20 side crunch (10R and 10L)

Mosey to Little Everest…up 2x’s with 5 squats at top each time.

Circle up

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was my 18 year wedding anniversary.  Message was serve your wife.  Love her and serve her without looking for something in return.  We are to love her like Christ loves the Church.

Treat all your relationships this way.

Hello Darlin

WARM-O-RAMA:
SSH, Tie Fighters, Butts-Up, Preachers, etc.
THA-THANG:
Unlike CMUs, rocks found in the woods can’t be thought of as private property, and they don’t seem like huge threats to children’s safety. There happened to be some (rocks not kids), so we took them out for a shuffle.

We did the Hands Fast Ten, then over to the Caribbean.

Laps around the islands, 20-15-10-5 reps each lap, with and without our naturally occurring, non privately owned and totally harmless companions. Q has to admit that he cheated his reps on the hand release merkins. Let this be a lesson to everyone that if you can’t do it, you shouldn’t Q it. Conway got Ribbed pumped up, and I failed Kentucky by not playing “Borderline” by MDNA. She was next on the playlist!

CIRCLE OF TRUST/BOM:
Lesslie Newbigin said that rational doubt always rests on faith and not vice versa.

Blessed by burdens

THE SCENE: Mid 50s slight breeze and drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 merkins

25 SSH in cadence
THA-THANG:
6 stations 2 exercises at each descending ladder rep scheme 50-40-30-20-10. Each pax carries CMU from station to station and after last station carries it up mini cardiac before starting next round

  • Step-ups/big boys
  • Swings/ box cutters
  • OH Press/LBCS
  • Rows/Hello Dollies
  • Squats/Freddy mercuries
  • derkins/flutter kicks

COUNT-OFF & NAME-O-RAMA
14 pax no FNGs
CIRCLE OF TRUST/BOM:
“Cast your burden on the Lord, and He shall sustain you; He shall never permit the righteous to be moved” (Psalm 55:22). As men we carry a lot of burdens to provide and protect our concentrica. We can either allow that burden to weigh us down or we can use that to strengthen us. After God asked Jesus to carry a cross, we can carry a CMU representing our burdens.

Remembering the Iron Pax Challenge

THE SCENE: warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forwards and backwards

Overhead Claps

Cherry Pickers

Rockettes
THA-THANG:
Mosey to Watt Road

4 cones spaced about 25 yards apart.  Complete 4 rounds of:

Walking lunges to cone 1, 25 squats

Broad Jump to Cone 2, 25 merkins

Walking lunges to cone 3, 25 jump squats

Broad jump to cone 4, 25 wide merkins

Bernie to the beginning.

 

3 cones spaced about 10 yards apart.  Inch worm merkins between cones.  At each cone do;

10 burpees, 10 iron mikes, 10 BBS

Repeat 4 rounds

(This one became heavily modified due to time and other factors!)

Mosey back to AO
MARY:
Gibbler lead us in flutter kicks and boat/canoe

COUNT-OFF & NAME-O-RAMA
FNG – Willy Wonka
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.