Natty – Page 64 – F3 Knoxville

Substitute Q

April 19, 2018 A-Rod

THE SCENE: Overcast 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x10 IC

Squat x15 IC

5 Burp OYO

SSH x 30 IC
THA-THANG:

Mosey to big lot

Uptown 50: Two cones about 30 yards apart. Do 10 burpee at start cone. Travel to second cone in order listed at cone. Do 10 burpee at second cone and travel back to start cone in order listed at cone.

Broad jump
Crab walk
Raccoon crawl
Inch worm
Alligator Crawl
Wheelbarrow w/partner
Wheelbarrow w/partner (switch)
NUR
Sprint
Bear crawl

Tammy Wynette: Partner 1 does 10 reps of merkin while Partner 2 does 10 reps of squat. Alternate between exercises until 100 of each.

MARY:
Capn Thor

Flutter Kicks x 40 IC

Hello Dolly x30 IC

Imperial Squat Walker x20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be conscious of those around you. Don’t end up by yourself and leave those around you in the dust. Seek out those around you (especially your neighbor) and get them moving if they are stagnant.
MOLESKIN:

ANNOUNCEMENTS:

Accumulate and Circulate

April 19, 2018 A-Rod

THE SCENE: Still not warm. 34 in April
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circle x15 ED EA IC

Tempo Squat x15 IC

Cherry Picker x10 IC

SSH x30 IC

Tempo Merkin x15 IC

Imperial Squat Walker x15 IC
THA-THANG:
Accumulator: 20 sec each exercise the 10 sec rest- 1) Curls, 2) Merkin, 3) BBS, 4) Overhead press w/CMU, 5) Rows w/CMU

Exercise: 1
Exercise: 1,2
Exercise: 1,2,3
Exercise: 1,2,3,4
Exercise: 1,2,3,4,5
Exercise: 5,4,3,2,1
Exercise: 5,4,3,2
Exercise: 5,4,3
Exercise: 5,4
Exercise: 5

Circuit:

Station 1: 15 Burpee/20 Rev pickle pounders
Station 2: 20 Superman swims/20 4ct Flutters
Station 3: 15 dips/25 prisoner squat
Station 4: Shuttle lunge to cone/BC back/Sprint to cone
Station 5: 25 Derkin/25 Incline

MARY:
With CMU- Swings (20 sec), Triceps (20 sec), Curls (20 sec) for 3 rounds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 18: Jesus tells us He is the good shepherd three times. He is trustworthy, He knows the plan for you is good. Will you trust Him? What will you do with the Words of Jesus?
MOLESKIN:

ANNOUNCEMENTS:

Blackjack

April 10, 2018 Mr. Wedgie

THE SCENE: 39 degrees, chilly but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Rinse and Repeat

THA-THANG #2:

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 2: 14-17 and 1 John 3: 17-18 – Take away: if you meet someone in need and you are able to meet that person’s need we should help them.
MOLESKIN:

ANNOUNCEMENTS:

Back From Spring Break

April 6, 2018 Toto

THE SCENE: 40 Degrees and Pure Awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 (IC)
Merkins x 10 (IC)
Windmills x 10 (IC)
Cherry Pickers x 5 (IC)
BAC’s F&R x 10 (IC)
Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the courtyard walls

Step-Ups x 10 then Dips x 10 (Rinse and Repeat)
Decline Merkins x 10 then Dips x 10 (Rinse and Repeat)

Mosey to the coupon pile

Curls, Tri-Ceps, Weighted Squats x 10 each
Curls, Overhead Press, Weighted Squats x 10 each
Run the steps with the coupon
Merkins x 10 (IC)
Rinse and Repeat.
Double Burpees x 5 (OYO)

Mosey to The Sophomore

Bobby Hurley’s x 10
Bernie Sanders up the hill
Sprint across the top
Bobby Hurley’s x 10
Mosey down and over.
Rinse and Repeat.
BBS x 10 and Plank to gather the PAX)

Mosey (with stops) back to the start

Stop 1, Bear Crawl 75 yards
Stop 2, Crunch Merkins x 10 (IC)

MARY:

Hello Dolly x 25 (IC)
Flutter Kicks x 25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Mathew 18:21-35 – The Parable of the Unmerciful Servant (Forgiveness)

You gotta love Peter’s confidence here. How many times, Lord, should I forgive these people? [Go ahead and open your bibles, read the passage. Do it.]

The parable culminates with Jesus’ description of how our Father in Heaven will treat us if we continue the path of un-forgiveness. Did you catch it in verse 34? Jesus equates un-forgiveness with jail. That’s exactly what un-forgiveness will do to you. You will be locked away behind anger, resentment, jealousy, pride, and selfishness. Ironically, the offending party goes free. The best part of this is… You have the key to the prison. It’s not easy, but it’s the only way out. Start small, ask God for help. As you kneel, ask God to forgive you for your offenses. Lord, thank You that each day we have from You is a gift, another chance for a fresh start. Forgive us, Lord. Help us to forgive, and to let go of the past. Please help us to see Your strength through our weaknesses today, and then again tomorrow, and every day after. I Jesus’ Name, amen.

Also, remember Jesus’ answer to Peter’s question. “I tell you, not seven times, but seventy-seven times.”

MOLESKIN:
Arms, chest, legs, cardio. A little mumble chatter, no grumbling at all. What a great group of HIM’s this morning! The Brickyardigans showed up in force, thanks to Natty’s mad leadership skills. We got to name an FNG. Welcome Cindy!! It was good to be in the gloom this morning.
ANNOUNCEMENTS:
JUCO is working to round up a team for the upcoming OCR! Interested parties contact Booster. Keep your eyes and ears open for the next Q school happening soon at the JUCO, brought to you by the one-and-only Proton. All are encouraged to attend the Q schools whether you’ve Q’d none or a 100 WO’s. You will be better for it. The PAX will be better for it.

Brickyard Seabiscuit

April 5, 2018 Tractor

THE SCENE: A crisp 32 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 in cadence

Copperhead squats – 20 in cadence

Burpees – 5 OYO
THA-THANG:
In honor of the start of spring horse racing at Keeneland, the Brickyard Seabiscuit:

1 lap around main parking lot, followed by 10 burpees, 15 merkins, 20 BBS
increase laps by 1 and repeat exercises up to 5 laps
decrease laps back down to 1 while repeating exercises at the end of each set of laps.

All ran hard and a few even completed all 25 laps before time ran out and the race ended.

MARY:
Flutter kicks – 20 in cadence

Boxcutters – 20 in cadence

Freddie Mercury’s – 20 in cadence
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
And Peter: From the Resurrection service at church, pastor spoke from Mark 16: 1-7. The angel meets the women in the empty tomb and instructs them to tell the disciples AND PETER. Only 3 days before, Peter had denied Jesus 3x just like Jesus had told him he would. Peter was named specifically to show that he was forgiven. If Jesus forgave Peter for his public denial, there’s nothing, outside of refusing to accept him, that he won’t forgive us for if we just ask and look to Him.
MOLESKIN:
8 strong came out in the unusual April cold and warmed up quickly. They never stopped moving and ran until time was up.
ANNOUNCEMENTS: