F3 Knoxville

Friday Fun Day…

THE SCENE
61 and cloudy

THE THANG
COP
Twist and Pivot X 25 IC
Imperial Walkers X 20 IC
Chinook Squats x 20 IC
Ranger Merkins X 20 IC
Side Saddle Run Burpee x 5 on 14 count
Burp and Merk-Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. x10

Mosey Lower Parking and Partner up

11‘s
Big Boy sit-ups on one side
Devin Hester to other side
Bropee on far side – Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to bottom of cardiac hill and collect coupons on the way.

Dora 1,2,3
150 Curls w/coupons
200 Rows w/coupons
250 calf Raises on coupons

Aborama
Plank Sphinx Combo – 60 Seconds
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Crunchy Frog X 25 IC
Hello Dolly X 25 IC

COT
Number off & Name-O-Rama

BOM
Where do we find our Significance?

I have been reading a book called the true measure of a man that was introduced to us by Byonce and God has really been using it to speak to me about where I find my significance.

Significance is the belief that your life makes a lasting difference.

There is a Theory proposed in the book the men find their significance in how the most important person in his life sees him. I think that often it is easy for men to get that confused.

What do you think would happen if Christ were the most important person in our life. What if Christ were the audience that we wanted to please most? It would truly transform our lives because Jesus understands we are each of incredible value. We are of infinite worth to him. He loves us with everlasting love.

Ephesians 2:10 For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

Hump Day!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

I Hate Triangles!

THE SCENE
Lightning in the distance nice 65 degrees with a little rain to end on

F3 Intro and Disclaimer

THE THANG
COP
10 Burpees
Bermuda Triangle #1
First Cone: 10 merkins
Bear crawl between first and second cone
10 Carolina Dry Docks
Lunge between second and third cone
10 squats
Sprint between third and first cone

Rinse and repeat for 10 min

Mosey to covered area, dugout and next to playground area

Bermuda Triangle #2
10 pull ups in the dugout
Run from dugout to short walls near playground
10 step ups at the short walls
Run from playground to covered area
10 rows and repeat
Run to dugout

Rinse and repeat for 10 min
Back to Bermuda Triangle #1
Repeat for 8 min.

Back to Bermuda Triangle #2
epeat for 8 min.

Abs
American Thor x6 IC

COT
Number off & Name-O-Rama

BOM
Proverbs24:5-6 Seek Wise Counsel