F3 Knoxville

Tag: Potato Head

Prepare your minds for Action

THE SCENE: 34 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 8 rough start Motivators (thanks Mayberry and Junk)
  • 5 Cherry pickers
  • 10 tie fighters forward and backwards

THA-THANG:
Mosey over to the Thunderdome and get a battle buddy

  • 100,200,300 – SSH,Squats,Merkins
  • One partner runs to the end of the long parking lot as the first partner does the rep count and trade off
  • 100,200,300 – Shoulder taps,Iron Mikes,hello dollys
  • Fellowship mosey back to the AO

MARY:
10 count Motivators

Hot yoga

CIRCLE OF TRUST/BOM:
1Peter 1:13-16
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence January 7th Signups in Slack.

Judge not

THE SCENE: 59 and wet but the rain cleared out right before the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 count motivators

10 count OH Claps

10 Seal claps

10 Moroccan night clubs

10 Tie Fighters

10 Reverse Tie Fighters
THA-THANG:
Mosey to the Flag pole.

  • a little of a like a Tabata
  • 7 rounds 20 seconds on and 10 seconds rest
  • merkins
  • squats
  • BBS
  • Step ups

Mosey to the playground

  • 7’s with burpees and pullups at the bathhouse.

afterwards fellowship mosey back to the AO

MARY:
NA
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Matthew 7:1-6

Remember this with your children.

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

Batting Practice

THE SCENE: High 30s/Low 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, windmills, little baby arm circles forward and backward, some Michael Phelps, hokey-pokeys, and tempo squats

THA-THANG:
Mosey to the flagpole

We only had 5 PAX to start, so we couldn’t easily divide up and play Ghostman Baseball.  Instead, we stayed together and did some Ghostman Baseball batting practice.

We rolled one exercise ball to determine the exercise at each base, and we rolled the second exercise ball to determine the exercises at home.  Since we stayed together, each PAX rolled once at home and we did those exercises together before moving on to second base, third base, and home.  In between each hit (single, double, triple), we ran back to home for more exercises.

On our way to second base one time, we ran into a walker who asked what we were doing.  We said, “exercising, join in.”  And, he did.  Turns out it was Potato Head who was named at the Arsenal and had just moved from Maryville to right across the street from the Equalizer.  Small world.  So, we ended with 6 PAX.

Two of Mouthwash’s rolls landed on burpees for a total of 35.  We did an extra 15 to get to a nice round 50 before ending.

Fellowship mosey back to the AO

MARY:
We had about a minute left, so we did some ATMs to cash out.

COUNT-OFF & NAME-O-RAMA

6 HIMs

CIRCLE OF TRUST/BOM:
It’s not our job as Christians to stop the apocalypse.  It’s our job to spread the good news of Jesus to the world.

MOLESKIN:
Prayers for the HIMs and their families dealing with illness and Potato Head’s family for their recent and unexpected loss.

ANNOUNCEMENTS:
F3 is participating in some Christmas parades.  Check Slack or ask around.