F3 Knoxville

Easter Egg Hunt

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Herbie, Appleseed, Simmons, fast-n-easy (Nate Votta), Natty, flyball, Elbow Deep, Otis, Gmail, Chuck, Bruce Lee
FNGs: None
COUNT: 12
WARMUP:
Arms, Legs
THE THANG:
Easter Egg hunt
Roll a dice to the numbered station
Burpees, Incline Merkins, Rock pile, bleachers, 11’s, SB Throws

MARY: captain Thors, Flutter kicks

ANNOUNCEMENTS:

COT: gratefulness & gratitude

Go for 30 seconds…

AO: brickyard
Q: Spellcheck
PAX: Biohazard (Jay Shepherd), Natty, Herbie, Otis, Spellcheck, Gmail, Bail Bonds, Chuck
FNGs: None
COUNT: 8
WARMUP: Yep

THE THANG:
1. CMU Pull Throughs
2. 10 lbs MB – BBS / Am. Ham.
3. 15 lbs MB – Slams
4. 20 lbs MB – Sqt.. Throws
5. 20 lbs SB – Curls / Triceps Ex.
6. 2×18 lbs KB – Swing to Squat Thruster
7. 40 lbs SB – Rows / Lunges
8. CMU (2xWall) – Shoulder Shrugs
9. 60 lbs SB – Squats
10. PVC – Deadlifts to High Pulls
• 30 sec mosey after each set.

MARY:
1. Flutter Kicks
2. Freddie Mercury’s
3. Australian snow angels
4. BBS
5. J Lo‘s

ANNOUNCEMENTS:

COT:
As humans, we will do some crazy things to save our own life or try to sustain it.
As Christians, we do some crazy things to try to save this life we are supposed to be dying too.

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
‭‭John‬ ‭10‬:‭10‬ ‭ESV‬‬

‬‬“As a result, there was a great famine in the city. The siege lasted so long that a donkey’s head sold for eighty pieces of silver, and a cup of dove’s dung sold for five pieces of silver. One day as the king of Israel was walking along the wall of the city, a woman called to him, “Please help me, my Lord the king!” He answered, “If the Lord doesn’t help you, what can I do? I have neither food from the threshing floor nor wine from the press to give you.” But then the king asked, “What is the matter?” She replied, “This woman said to me: ‘Come on, let’s eat your son today, then we will eat my son tomorrow.’ So we cooked my son and ate him. Then the next day I said to her, ‘Kill your son so we can eat him,’ but she has hidden her son.””
‭‭2 Kings‬ ‭6‬:‭25‬-‭29‬ ‭NLT‬‬

43…and me

AO: brickyard
Q: Appleseed
PAX: Natty, Gmail, Appleseed, Biohazard (Jay Shepherd), flyball
FNGs: None
COUNT: 5
Deck of cards:

hearts – merkins
Diamonds – BBS
Spades – squats
Clubs – your chooses/manmakers
Jokers – boogaloop or 50 SSH

Did 43 manmakers

COT: Jesus in front of king Herod and pontious Pilate stayed silent. This was an act of radical obedience to the father. And a willingly surrender of his life for us.

Gentlemen…start your engines

AO: brickyard
Q: Appleseed
PAX: Gordie, Appleseed, Jim Norris, Gmail, Spellcheck, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 6
WARMUP:

SSH, FAST windmills, cherry pickers, this that, Apple Loop

THE THANG:

Phase 1: choose a CMU work out: curls, OHP, squats, BBS…do 20 reps

NASCAR to 2nd parking line and back

Pick another CMU WO from list…20 reps

NASCAR to 4th parking line and back

Repeat pattern…. 6th line, 8th line etc

Boogaloop

Phase 2: repeat phase 1 but CMU WO list is now: triceps, bent over rows, thrusters, swings

Mode of travel: lunges

MARY:

Flutter kicks, box cutter, BBS, Australian snow angels

ANNOUNCEMENTS: none

COT: remember what Jesus did on the cross don’t just skip over it to Easter. No greater gift can a friend give but his life for another.

UP these hills ‘n down

AO: thequacken
Q: FixerUpper
PAX: Natty, DoorKicker (Jud), Z-Pack, Gmail, Shotgun
FNGs: None
COUNT: 6
WARMUP:
Ruck a loop round the park

THE THANG:
Ruck up a hill and back down

MARY:
A myriad of ruck PT exercises on the Gresham MS track

ANNOUNCEMENTS:
Couldn’t think of any

COT:
Which gospel will you believe?