F3 Knoxville

Tag: Lilo

Perfect Attendance

SCENE: Heat Wave

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC 
  • Rockettes IC

THA-THANG:

Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Step Ups – flag circle
  2. BBS – playground gate
  3. Crab Toe Touches – playground
  4. Squats – loading zone
  5. Imperial walkers – top of soccer lot
  6. SSH – tennis midline
  7. Incline Merkin – pavalon
  8. Single Leg Bridge – stinky gate
  9. Flutter Kicks – stinky corner
  10. VUps – along the water
  11. Shoulder taps – along the water

MARY: 

  • American Hammers
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Fruit of the Spirit

Pick up your 1 Stick

THE SCENE: 33 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 Cherry pickers

30 SSH

10 OH Claps

10 Seal claps

5 burpees

THA-THANG:
mosey to the smoke house and pick up a Coupon, then get a battle buddy and head up to the Basketball court

  • one partner does OHP while the other partner runs to the bearmuda triangle and does 5 squats then runs back and trades positions
    • 3x
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Repeat with new excersisers
  • Coupon swings and merkins at the Bearmuda traingle.
    • 3x sets
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Everyone mosey’s over to the flagpole
  • 30 hello dolly’s with the coupon over head
  • 5 count star gazers
  • mosey back to the smoke house

MARY:
5 burpees

CIRCLE OF TRUST/BOM:
Y compare the troubles which we have to undergo in the course of the year-to a great bundle of sticks, far too large for us to lift.
But God does not require us to carry the whole bundle at once. He mercifully unties the bundle, and gives us first one stick, which we are to carry today; and there another, which we are to carry tomorrow. and so forth.
We can easily manage our troubles. If we would only carry the trouble appointed for each day, But the load will be too hear for us if we carry yesterdays burden over again today, and then add the burden of tomorrow to the weight, before we are required to bear it.”
John Newton
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
coffee afterwards

convergence January 7th.

Keep Moving, It’s Cold

THE SCENE: 25 and foggy
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

  • 20 SSH
  • 20 Gradycorns
  • 20 tempo squats
  • 20 lunges (10 each leg)
  • 20 Bonnie Blairs/Apollo Onos

Mosey to the Pickleball courts

THA-THANG:
Insert information about the workout.

  • Suicides, 4 rounds
  • Cariocas, 4 rounds
  • side shuffles, 4 rounds
  • Broad jumps, 2 rounds
  • walking tie fighters/flying nuns, 2 rounds
  • Gassers 4 laps around the courts
  • 15 V-Ups, 2 rounds just so Blindside had to get on the ground
  • 15 merkins or 15 CDDs after every 2 rounds

MARY:
Ring of Fire starting at 5, then 10 merkins to kill the last 30 seconds
COUNT-OFF & NAME-O-RAMA
11 PAX, Thanks for the DR visit WitPro!
CIRCLE OF TRUST/BOM:
Wonder wonders and lead others to wonder those wonders
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7 at Bomb Shelter; QSignup app on Slack; 2023 workout challenge

Stolen Volvo? Just another Monday at The Equalizer.

THE SCENE: Met at bathhouse due to abandoned Volvo & the associated sheriff’s deputies. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • cherry pickers IC

THA-THANG:

  • Bearmuda Triangle – THREE rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad

COUNT-OFF & NAME-O-RAMA

PRAYER

Day of the turtles

THE SCENE: clear and still a big moom
F3 WELCOME & DISCLAIMER.. 9 HIM were provided the welcome
WARM-O-RAMA:
The PAX enjoyed warming up with

  • 10 baby arm circle  forward and back.
  • 5  Knoxville Cherry pickers
  • 10 Chattanooga Cherry pickers
  • 10 Seal claps

While listening to the 🐢 Rap

THA-THANG:
Mosey to the smokehouse to grab some coupons . The HIMs did also enjoyed some A-gorgs

  • 20 minutes PAX did Turtles workout
  • Curls for 1 minute rinse and repeat 4x
  • Thrusters for 1 minutes rinse and repeat  4×
  • Heavy American hammer for 1 minute rinse and repeat 4x
  • Carried the CMU  up the bleachers 25 time

MARY:
Divided the PAX in two . Group 1 held Plank while Group 2 sprinted to the flag rinse and repeat 3x

Carried CMU to parking lot for bear and block  from trashcan to sign x 3

Rifle Carried CUMs to playground for 3 sets of triceps extensions and pullups 7 reps.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
Romans 5:1‭-‬5 ESV
https://bible.com/bible/59/rom.5.1-5.ESV
MOLESKIN:
Whatever weakens your reason, impairs the tenderness of your conscience, obscures your sense of God, takes off your relish for spiritual things, whatever increases the authority of the body over the mind, that thing is sin to you, however innocent it may seem in itself.” Susanna Wesley 

Susanna told this to John her son as a reminder that we as men need to keep our guard up or enemy will attack and cause injuries.

While on this earth we need to remember that when we fully follow Christ, there will be a form of suffering. We just need to dig deep in our walk with God so we can saturate the Gospel  in our family and community

ANNOUNCEMENTS:
None