F3 Knoxville

Tag: Snitch

Meekness

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpee’s

5 cherry pickers

marican night club 15

10 OHC

10 baby arm circles backwards

10 seal claps

10 baby arm circles forward
THA-THANG:
4 stations with three items on it. Partner up and start at station 1. Partner 1 does the first item on the list while partner 2 runs up to station 2 and back, then partner 1 goes there and back. Then does the 2nd item and so on… When done on the sheet run together to the second station and start those items. and keep going

  • station 1
    • mountain climbs
    • pickle pounders
    • monkey humpers
  • station 2
    • Burpees
    • lunges
    • Welsh Dragons
  • station 3
    • BBS
    • V-Up
    • Air Taps
  • Station 4
    • Captian Thor
    • Hand Release merkins
    • sholder taps

fellowship mosey to AO

 

James 3:13

Equalizer Block Party

SCENE: 30° & Windy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Cherry Pickers IC
  • SSH IC | Grady Corns IC
  • SSH IC | Windmills IC 

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Lunges 
  2. BBS
  3. Dips 
  4. Shoulder taps
  5. Merks 
  6. Flutter Kicks 
  7. Burpees 
  8. Squats 

MARY: 

  • Fellowship Mosey™️

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Are any of you suffering hardships? You should pray. Are any of you happy? You should sing praises. Are any of you sick? You should call for the elders of the church to come and pray over you, anointing you with oil in the name of the Lord. Such a prayer offered in faith will heal the sick, and the Lord will make you well. And if you have committed any sins, you will be forgiven. Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.”

‭‭James‬ ‭5:13-16‬

Just be glad it’s not the Bearmuda Square…

THE SCENE: Beautiful, starry morning. 40s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – four 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
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Tennis court
    • Lunge/Bernie suicides
    • Sprint suicides

MARY:

  • Box Cutters IC | Freddie mercury IC
  • Flutter kicks IC
  • Peter parker

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Follow the lead of our veterans, the spirit of F3, and the example of Jesus: Be about something bigger than yourself.

ANNOUNCEMENTS: Christmas Party

PRAYER

Rounding the Bases @ The Equalizer 11-10-21

THE SCENE: A few degrees warmer today, and beautiful starry skies
F3 WELCOME & DISCLAIMER: completed successfully, and without question or hesitation


WARM-O-RAMA:
Side Straddle Hop IC (10); Tennessee Rocking Chair IC (10); LBAC IC (7-front 7-back); 3 burpees
THA-THANG:
PAX Counted Off in 1’s and 2’s and moseyed to the Flag Pole for Ghost Man Baseball.  1’s started on the bases first while 2’s completed the exercise in parentheses until the 1’s returned.

“Ghost Man Baseball” – break a quarter mile track into fourths and designate home, first, second and third.  Run from home to first, complete the designated exercise, and then return home.  Next run from home to first and complete that exercise, then on to second to complete that exercise, and then return home.  Next to third and back.  Lastly from home to home, and then back all the way around.  While one team is on the base path the other team is completing a group exercise while waiting for the other team to return.

1st Base – 15 Merkins (High Plank + Alt Leg Raises)

2nd Base – 10 Iron Mike + Squat Jumps (Reverse Crunch)

3rd Base – 15 Derkins (Dead Bugs)

Home – 10 Burpees (Flutter Kicks)

MARY:
Light Jog from Flagpole to Stonehenge, and then on to the Splash Pad for step-ups while the 6 finished up, then back to the AO.
COUNT-OFF & NAME-O-RAMA
8 – Ribbed, Blindside, Choir Boy, School Zone, Aladdin, Snitch, Trunk, and FNG “Submarine”
CIRCLE OF TRUST/BOM:
Psalm 36
MOLESKIN:

ANNOUNCEMENTS:
Coats For The Cold are due this Friday.  Blindside will collect.

Broken Escalator

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squats x10; Imperial Walkers x10; Grady Corns x15; Rockettes x10; High Knees

THA-THANG:
Mosey to base camp.

Pax started at base camp doing 5 HR merkins, 10 Squats, and 15 mountain climbers. Then they went to station 1 and then back to base camp. Then, they went to station 1, 2, and back to base camp. Then station 1, 2, 3, back to base camp, etc…. until they completed all 6 stations. Then they worked their way back down.

  • Station 1 = 10 merkins
  • Station 2 = 20 carolina dry docks
  • Station 3 = 30 monkey humpers
  • Station 4 = 40 side crunches (20 each side)
  • Station 5 = 50 pickle pounders
  • Station 6 = 60 SSH

So, if my math is right, PAX completed:

  • 110 squats, 165 merkins, 165 mountain climbers, 180 dry docks, 210 monkey humpers, 200 side crunches, 150 pickle pounders, 60 SSH.

MARY:
no time.

COUNT-OFF & NAME-O-RAMA
9 HIM starting the week off right.

CIRCLE OF TRUST/BOM:

  1. There are fake friends, and you can be a fake friend.
    • Proverbs 19:6 — Many seek the favor of a generous man, and everyone is a friend to a man who gives gifts.
    • We can be friends with people purely from what we get from them.
  1. There are difficult friends and you can be a difficult friend.
  • Self-serving. Hyper negative and critical. Rude all the time. 
  1. There are faithful friends and you can be a faithful friend. 
  • Proverbs 17:17 — “A friend loves at all times, and a brother is born for adversity.”
  • Proverbs 18:24 — “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.”