F3 Knoxville

Tag: Mermaid

Easter Zombies!

AO: shamrock
Q: KickFlip
PAX: Mermaid, slappy, Crawlspace, Caveman, Gringo, Toretto, KickFlip, Waxjob, Hot Pants, Stitch, Double Scoop, Twitch
FNGs: None
COUNT: 11 + 1
WARMUP: This and that – short mosey to the ichthys

THE THANG:
20 second incrementing workout
1. Mountain Climber
2. HR Merkins
3. * Shoulder taps
4. Flutter kicks
5. Box cutters
6. Imperial walkers
7. Lunges
8. Bobby Hurley
9. Iron Mikes
10. * Monkey humpers

The Beast – keep track of your total # of cumulative reps. 15 minutes of work.
– 5 min burpees
– 4 min squats
– 3 min BBS
– 2 min merkins
– 1 min plank jack

MARY:
No time!

ANNOUNCEMENTS:
April 5 – Escape from Haw Ridge
April 10 – Launching The Pulpit
April 26-28 – GTE
April 27 – Convergence

COT:
Zombies on Easter!
Mathew 27:50 Then Jesus shouted out again, and he released his spirit. 51 At that moment the curtain in the sanctuary of the Temple was torn in two, from top to bottom. The earth shook, rocks split apart, 52 and tombs opened. The bodies of many godly men and women who had died were raised from the dead. 53 They left the cemetery after Jesus’ resurrection, went into the holy city of Jerusalem, and appeared to many people.

Is there a part of your spirit that is dead? Your prayer life? Your ability/desire to forgive? Your compassion for people who are disadvantaged? Your leadership role over your family? Your contentment? If so, what better way to commemorate the original Good Friday than to let Jesus resurrect that part of you and make it come alive again….TODAY!

Dumb stuff with your friends

AO: shamruck
Q: Lizzy
PAX: KickFlip, Shuttlecock (Riley Brady Parmer), Steam, The Situation, Mermaid, Honeydew, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Walk with rucks one lap

THE THANG:
Start at first light pole and walk down the hill, then backwards up the hill. 5 squats and 5 lunges at the top then walk to next light pole. Wash and repeat to the end of the road. 40, 60, 80lb sandbags.

Walk another lap then sandbag bear crawl 3x. Walk another lap, sandbag Indian run to ao

MARY: stretching with Steam

ANNOUNCEMENTS: lots of events coming up

COT: we push each other in it work outs, but are we applying the same effort in our work, family, and other daily tasks. Effort should be perfect not chasing perfection

Greatest Hits, modified

AO: shamruck
Q: Voodoo
PAX: Mermaid, Fabio (Joe Hamilton), The Situation, Lt. Dan, Eliza, Shuttlecock (Riley Brady Parmer), Waxjob, Oscar Meyer
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

3/25

AO: shamrock
Q: Voodoo
PAX: Mermaid, Anchorman, Dumpster Dive, Waxjob, Eliza, Curveball, LeBling, Caveman, Crawlspace, Smoky (Raymond Hale), KickFlip, Swifty, slappy, Twitch
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

On a hill You created

AO: shamrock
Q: Anchorman
PAX: Bed Wetter, Skidmark, Stitch, Mermaid, Smokey (Matthew Bonn), Oscar Meyer, Eliza, Curveball, Hot Pants, Anchorman
FNGs: None
COUNT: 10
WARMUP:
Side Straddle hop (IC) 4 CT x 15
Cherry Pickers
Smurf Jacks (IC) 4 CT x 10
Runner’s Stretch
Bobby Hurleys x 10
Cobra / Down Dog

THE THANG:
Line up at one end of parking lot.

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10 – for 55 total

Round 2: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile:
Grab 2 blocks for farmer carry.
Stop for 4 or 5 breaks to do 3 burpees
To the soccer field.
Murder Bunny to midfield then do 50 CMU Presses
Carry CMU back to the asphalt
50 single count Windshield wipers
Farmer Carry Both CMUs to midfield then do 25 feet & hand CMU merkins
Farmer Carry back to asphalt
50 CMU bench presses
Rifle Carry to candle then do 50 curls
Rifle carry back
Then we recovered and farmer carry all the way back to CMU pile
Mosey back to the AO

MARY:
Freddie Mercury, scissor kicks, buns of steel, cobra.

COT: Pray for Mermaid’s daughter’s friend who lost her dad. Praise for his daughter that survived the allergic reaction.

Word: So Will I (100 Billion X)
Song by Benjamin William Hastings and Hillsong UNITED

On a hill You created
The Light of the world
Abandoned in darkness to die

On a hill that he created.
On a tree he created.
With iron nails that were mined from the ground he created.
With a whip made of leather from an animal’s skin that he created.
Damning words from the mouths of those he created.
Hands that he created that beat and killed him.

How extreme his perfect humility was to willingly accept all of that complete disrespect from his creation, so that he could save us from our wickedness. It’s just so backwards. It doesn’t make sense.