F3 Knoxville

Tag: Training Wheels

miles and triangles

THE SCENE: cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 SSH

16 over head clap

16 little baby arm circles

16 seal claps

16 baby arm circles backwards.
THA-THANG:
mosey to the triangle break into two groups and start the fun!.

 

  • 25 Vup, Bear crawl the next corner
  • Run to the end of splashpad and run back
  • 25 Merkins, Bear crawl to the next corner
  • Run to the start of the peir and run back.
  • 25 squats, Bear crawl to the first corner
  • run to the entrance of the park.
  • Sub 5 from the number every complete round.
  • Mosy to the flag poll, reminding everyone ” the gloom belongs to us”
  • 10 second cloud gazer
  • 16 american hammers
  • Mosey to the parking lot.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember God’s thoughts are not our thoughts! Thank the Lord he does not think like us!
You guys would enjoy this book.

Five rounds

THE SCENE: 60 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Worlds greatest Burpee zero

Worlds greatest Burpee 1X

15 overhead clamps
15 little baby arm circles

15 seal claps

15 little baby arm circles
THA-THANG:
Run to the tennis court

  • Five rounds of the following list of exercises for time.
  • 40 seconds an exercise with 20 seconds rest in between
  • V-ups
  • Suicides to the end of the court and back
  • Jump squats
  • Merkins
  • Monkey Humpers
  • Squats
  • Lunges to the end of the court and back
  • Pickle pounders

CIRCLE OF TRUST/BOM:
Looking back over my 10 years of being married I have regularly found myself in all of the steadfastness of Christ in our lives. I encourage everyone to look at the steadfastness of Christ in your life and your spouse or significant other or children. I’m thankful for the steadfastness of Christ who stands in her place in front of God the father and beside us pleading in front of the holy seat. Encourage you to look back on your life and see the faithfulness of God!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Looking at putting together a location in downtown Knoxville with some of the kids for the boys and girls club. Look out for an announcement from tank in the slack channels about it. looking at putting together a location in downtown Knoxville with some of the kids for the boys and girls club. Look out for an announcement from tank in the slack channels about it

Seven running Miles

THE SCENE: 65 With a 50% chance of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers
calf stretches

Baby arm circles 20 X

Baby arm circles backwards 20 X

Seal clap 20x

Overhead clap 20 X

 

THA-THANG:
Run to the track for some good old fashion miles. There will be six planks of wood with a exercise and a number on them

  • 5 Burpee’s
  • 10 lunges
  • 15 v ups
  • 20 merkins
  • 25 BBS
  • 30 Squats

I repeat and rinse

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am mad. I am mad at racism and the evil that has been so blatantly shown to us last week. I hate that another man feels fear and running in his neighborhood. I hate that one man killed another man. He took the life of another image bearer of God. I hate racism and there’s no place in the church or in our society for it. Pray for our leaders and pray for those officers who are now standing in those lines to protect and serve. Pray for the peaceful protests that true change will happen. Pray that Moore peaceful protests that happened in Nashville becomes common.

Broken Escalator

THE SCENE: low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Picker x 5, Butt-kickers across parking lot and back, High Knees there and back, Lunges there and back.

THA-THANG:
Mosey to flag pole for some 7’s.

  • Dips
  • Box Jumps

Mosey to speed bump for the broken escalator:

  • Run to 1st cone and do 5 merkins, box-cutters, and squat jumps….return to speed bump.
  • Run to 1st cone to repeat then to 2nd cone for 10 merkins, box-cutters, and squat jumps….return to speed bump.
  • Run to 1st cone, 2nd cone, 3rd cone for 15 of each exercise….back to the bottom
  • I think you’re getting the point!
  • 4th cone for 20 of each.
  • 5th cone for 25 of each

For a grand total of 175 merkins, 175 box-cutters, and 175 squat jumps.

MARY:
LBC x 20 (4-ct), Side crunch x 10 each side (4-ct), Cobra Kai x 10

COUNT-OFF & NAME-O-RAMA
6 HIMS.

CIRCLE OF TRUST/BOM:
1 John 1:5–10

Walking in the Light

[5] This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. [6] If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. [7] But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. [8] If we say we have no sin, we deceive ourselves, and the truth is not in us. [9] If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. [10] If we say we have not sinned, we make him a liar, and his word is not in us. (ESV)

Sin grows in the darkness.  A lot of people are isolated and alone.  Let’s walk in the light.  Let’s bring sin to the light so it can forgiven in Christ, so we can have fellowship with one another, and so that we can grow in holiness.

WHEEL! OF! FORTUNE!!!

THE SCENE: We were like Moses parting the Red Sea. The rain stopped just before we began and opened back up 5 mins after.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, big arm circles and this and thats
THA-THANG:
We moseyed up to the splash pad and played a little Wheel of Fortune. I had a little spinning wheel of my wife’s with several exercises written on it. We would spin the wheel, do the exercise and qty and then run down to the intersection and back up the snake to the splash pad. The exercises were:

  • 20 Merkins
  • 30 Dry Docks
  • 25 SSH
  • 5 round the clock merkins
  • 5 burpees
  • 25 imperial walkers
  • 30 squats
  • 20 seconds of rest

we mixed it up some and did some bernies, pull ups, extra running etc in each run.

MARY: imperial walkers and standing side crunches

COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
We talked about being the same person everywhere you go. If you are a Christ follower, be one in every crowd you’re in.
MOLESKIN:
Didn’t see any moles, but it was a bit suspicious that Doubtfire was sore from his own Q and didn’t show….???? He may be the mole.
ANNOUNCEMENTS:
None