F3 Knoxville

Tag: Simmons

52 Pickup with Coupons

THE SCENE: 72 and steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Imperial Squat Walkers IC x15
  • Cherry Pickers IC x10
  • Tempo Merkins IC x10
  • Little of this, little of that

THA-THANG:

  • Mosey to the planters for Ascending Bear Crawls. Curb to curb, start with 1 derkin, crawl to other curb 2 derkins, till you have completed 10 derkins.
  • Mosey to the rock pile to find a coupon
  • Mosey while lifting our coupons high to the splash pad
  • 52 Pickup with coupons
    • Jokers & 2s – 15 Burpees (no coupons)
    • Aces – 1 lap around splash pad with our coupons held high
    • Suits (reps for value, face cards are 10)
      • Hearts – Tricep curls
      • Spades – Goblet Squats
      • Clubs – American Hammers 4ct
      • Diamonds – Curl to Overhead press
  • Mosey to rock pile to return our coupons
  • Mosey to AO

MARY:
Flutter Kicks IC x15
Hello Dolly’s IC x 15
Boat/Canoe to time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Trust in the Lord forever, For in God the Lord , we have an everlasting Rock.
Isaiah 26:4 NASB

MOLESKIN:

ANNOUNCEMENTS:

Dice Game

  • THE SCENE: Typical August morning, warm and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    LBAC
  • Michael Phelps
  • Imperial Squat Walkers
  • Goofballs
    THA-THANG:
    We moseyed over to the front opposite side of the parking lot to get under a light so we could play a dice game.  Using 3 dice, Orange determined the exercise and Green x Red determined reps.  We made it thru nearly 3 rounds of rolls, taking turns.  Exercises were:
  • 1.  Sprints
  • 2. Lt. Dans
  • 3. SSH (4-count, IC)
  • 4. Merkins
  • 5. Dips
  • 6. Burpees

While we never had anyone roll a combination that was over 25 reps, the majority of rolls for exercise were 2s.  Everyone was over the Lt. Dans by the end and I was accused of bringing loaded dice.

MARY:
Plank position for Bring Sally up song.  1/2 plank on Bring Sally down and regular plank on Bring Sally up.

Hello Dollys

Captain Thors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even Now faith.  From the story of Lazarus, the disciples were afraid of returning to Judea due to threat of stoning.  Once Jesus explained to them that Lazarus was dead, Thomas said he would go that he would die with him.  They still didn’t get it.  Once they arrived, Martha told Jesus that if he had been there, Lazarus would not have died, but EVEN NOW I know that whatever you ask from God, God will give you.  Then Jesus told her, “Your brother will rise again.”  We should have the faith of Martha who believed that Jesus could conquer death instead of being like the disciples and either fearing death or not believing in Jesus’s power.
MOLESKIN:
A-Rod sickness, families of those killed in Emory Rd. crash on Saturday
ANNOUNCEMENTS:
CSAUP coming up on Saturday morning