F3 Knoxville

Tag: Madoff

Triple quarter pounder

AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 9
WARMUP: SSH, Rockettes, Tennessee rocking chair, high knees, buttkickers, tie fighters.

THE THANG:

Triple quarter pounder

Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.

Round 1/2/3

25 — merkins/monkey humpers/merkins
50 — squats/bobby Hurley’s/squats
75 — mountain climbers/lunges/mountain climbers
100 — SSH/SSH/flutter kicks

4×4’s until 6 is up — burpee w/ 4 merkins and 4 mountain climbers

Then we did some pull-ups and a wall sit.

MARY: 2 cherry pickers

ANNOUNCEMENTS:

COT:

Exodus — when Moses asks God to send someone else —

“In this moment, Moses does what we often do when God calls us. We compare our natural gifts and abilities to the size of the task, to gauge whether we are capable of doing what God has called us to do. God doesn’t call us because we have, in ourselves, everything we need to accomplish what he’s calling us to do.
No, he calls weak and broken people to do huge and important things because He is able. He is with us, and he empowers us to do what he wills for us to do. Every one of God’s commands is accompanied by his empowering grace. Exodus 4 records how God demonstrates his power to fearful Moses to assure him that he will go down to Egypt and stand before Pharaoh not in his own power, but in the awesome power of the King of kings and the Lord of lords” — Paul Tripp from Everyday Gospel

Q11–In the Bleak Midwinter

AO: the-equalizer
Q: Headgear
PAX: Bookman, Cheney, Madoff, mouthwash (Mike), Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Headgear
FNGs: None
COUNT: 9
Q11

Warm up:
SSH *25
Tempo squats *10
Grady corns *15

Mosey to Bathhouse:
1 slow pull up
1 slow hanging V up

Mosey to Tennis courts:
Merkins
Wide merkins
CDD
Imperial walkers
LBC
Box cutters
Supermans
Glute bridge
Jump squats
Lunges

Start at 5 reps and increase reps at tennis courts by 5 each time after moseying to bathhouse for another slow pull up and v up.

COT:

One of the names of our Savior Jesus Christ that I’ve been pondering is Hope of the World. These are some thoughts of the hope He gives.

Hope to be known, seen, and loved 100%, as we are.

Hope to change, hope that He who sees us as we are can help us become something better. Hope that we can overcome weaknesses so deep we may even consider them part of our personality or identity, but that we know deep down aren’t in line with our truest, divine identity. Hope that we can overcome stagnation and despair, and find peace for our guilt, relief for our regrets.

Hope that we and those we love will live again.

Hope that we can start again. And again. And again and again. Hope for second chances, clean slates, new beginnings. Hope that there is no such thing as the end.

Hope that the joy we can feel right now doesn’t depend on the circumstances of our lives, but on the focus of our lives.

Jesus Christ is that never ending source of hope and joy. May we each feel His hope this Christmas season!

Chimney Work

AO: dogpound
Q: Lightweight
PAX: Charger, Mayberry, Madoff, Earmuffs (Dan Studt), Junk (Sam Yoakum), Snitch (Cory Beilharz )
FNGs: None
COUNT: 7
WARMUP:
They did (thanks for the assistance Madoff

THE THANG:
Ladder work out up then down, running to a corner after each round.
1 burpee
2 hr merkins
3 box Cutters
4 shoulder taps
5 star jumps
6 mountain climbers
7 Squats
8 lbcs
9 SsH
10 appolo onos
11 Merkins
12 hello dollys
MARY:
The Knoxville cherry pickers x 3

ANNOUNCEMENTS:
Check newsletter

COT: remember the reason for the season

Thirty-six

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Madoff, Cheney, mouthwash (Mike), Ribbed, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Grady Corns, Squats, Merkins

THE THANG: 12 of Diamonds (12 reps plus 36 sec hold 3x around the path)

Merkins + planks
Jump squats + chair sits
Flutter kicks (36x) + hollow body/boats
CDDs + planche planks
Side crunch (18 per side) + side plank (18 sec per side)

MARY: no time

ANNOUNCEMENTS: na

COT: Gal 5:25 “If we live by the Spirit, let us keep in step with the Spirit.”

Double Dora

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Cheney, Headgear, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: ssh, imperial walkers, Tn rocking chairs, tie fighters, tempo merkins.

THE THANG:

Mosey to top parking lot for a Dora. One partner stays while one does a lap around Stonehenge.

– 100 hr merkins
– 200 box cutters
– 300 squats

To splash pad for 2nd Dora. One partner stays while other does a lap around the parking lot
– dips
– Decline merkins
– Step ups
– Bulgarian split squats

MARY: nope

ANNOUNCEMENTS:

COT:

Colossians 3:12-15

[12] Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, [13] bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. [14] And above all these put on love, which binds everything together in perfect harmony. [15] And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.