F3 Knoxville

Tag: Trojan

[the-pulpit] Swings

AO: the-pulpit
Q: Voodoo
PAX: Betty, Jim Norris, Sawdust, Leland Robbins (Geiger), Ike, Trojan
FNGs: None
COUNT: 7
WARMUP:
I plead the 5th

THE THANG:
Mosey to playground. Complete 4 rounds of the following on the swings.

– rows
– knee pull in
– single leg squat
– derkins
– fall out

Moseyed to school and back after each round.

MARY:
Stretching

COT:
A word on words. Trying to be more intentional with my words. A couple of verses to reference:

“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
‭‭Colossians‬ ‭4‬:‭6‬ ‭ESV

“Gracious words are like a honeycomb, sweetness to the soul and health to the body.”
‭‭Proverbs‬ ‭16‬:‭24‬ ‭ESV‬‬

[the-pulpit] Past due

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Smoked Pickle, Jim Norris, Betty, Voodoo, Leland Robbins (Geiger), Trojan, Snitch (Cory Beilharz ), Ike
FNGs: None
COUNT: 8
WARMUP:
20 SSH, 20, Arm circles, cherry pickers

THE THANG:
Parking lot tour, stopped for 20 merkins, 20 lunges, 20 Lbc, 20 NC dry docks.
Run to football field. Dora: runner sprints first 30, finishes in zone to inzone. Partner completes 100 merkins, 200 Big boys, 100 squats.
Move to sleds, 20 merkins, 20 shoulder taps, 20 wine mixers, 20 POW’s (French army style) 20 NC dry docks.

MARY:
Circle of abs:
Hello dolly x10
Flutter kicks x10
Freddy Mercury x10
Dead bugs x10
Lbc x10
Mountain climbers x20
Pickle ponders max set in 30 seconds

ANNOUNCEMENTS:
Forg3 April 26th
COT:
Pryers for Good Friday production and father-son camp.
Keep it simple: Share the Gospel.

Brotherly Love

AO: shamruck
Q: Eliza
PAX: Lizzy, Abe (F3 South Wake), Crawlspace, Trojan, Honeydew, Eliza, The Situation
FNGs: None
COUNT: 7
THE THANG: CAK RUCK

COT: PHILEO: brotherly love

“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”
‭‭1 Corinthians‬ ‭13‬:‭4‬-‭7‬ ‭NLT‬‬
bible.com/bible/116/1co.13.5-7.NLT

[the-pulpit] Ronaldo’s Regimented Reps

AO: the-pulpit
Q: Betty
PAX: Snitch (Cory Beilharz ), Leland Robbins (Geiger), Ike, Trojan, Sawdust, Chuck
FNGs: None
COUNT: 7
WARMUP: Run to Cover at the Drop-Off

THE THANG:
Ronaldo’s Regimented Reps for Footballers :soccer: :
– Three Rounds of Various Exercises:
– Merkins
– Donkey Kicks
– Low Plank Mountain Climbers
– Heel Taps (Not Gas Pumpers)
– Big Boys
– Crunchy Frogs
– Lunges
– Side Lunges with a Hop

MARY: N/A

ANNOUNCEMENTS: Haw Ridge on Saturday

COT: Goldie Locks & the 3 Dinosaurs. If you find yourself in the wrong story, get out of it.

[the-pulpit] Playin’ In The Snow

AO: the-pulpit
Q: Rougarou
PAX: Voodoo, Trojan, Betty, Sawdust, Ike, Leland Robbins (Geiger), Jesse Denton, Charlie Echo
FNGs: 1 Charlie Echo
COUNT: 8
WARMUP:
– 101 SSHs
– Tempo Merkins
– Tie-Fighters

THE THANG:
– Running
– Kicking
– Skipping
– Teamwork (Battle Buddies Split Reps):
– Set 1:
– Run to the Top of the Hill
– Merkins
– Squats
– Set 2:
– Run to the Porte Coche of the Church
– Flutter Kicks
– Dips
– Set 3:
– BBS
– Hello Dollies
– Run Back to the AO

MARY: A BBQ Squat & a Burpee

ANNOUNCEMENTS: Escape from Haw Ridge

COT: Discussed Biblical Fruit Bearing.