F3 Knoxville

Tag: Utah

Wait on the Lord

THE SCENE: 50 and cooling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 motivators

 

THA-THANG:
mosey to the outhouse

  • 30 second wall sits
  • 15 squats
  • do it again…
  • mosey to the top of the world
  • 15 merkins
  • 15 squats
  • do it again
  • Mosey to the bottom tables
  • 15
  • 15 squats
  • do it again
  • mosey to the outhouse
  • 30 second wall sits
  • 15 squats
  • do it again…
  • Mosey to the rock pile and pick up your favorite rock
  • 15 curls
  • 15 OHP
  • 15 triceps extent ion
  • squats with your rock
  • Do it again
  • Mosey to the flag pole
  • 15 v-ups
  • 15 squats
  • do it again
  • Mosey to the tennis court
  • 15 SSH
  • 15 Squats
  • Do it again
  • Mosey to the AO for Mary

MARY:
10 motivators

warm down some of the leg muscles.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics is on 11/5. Sign up here: https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

Balls are Balls are balls

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

0 burpees

25 SSH

1 Burpee

10 OH Claps and seal clap

2 Burpee

Abe Vigota

3 Burpee

THA-THANG:
Mosey over to the BearMuda Triangle

ladder of three stations with Bear crawls in-between stations

20>15>10>5

  • Hello Dollys
  • LBC’s
  • Monkey Humpers

 

  • Mosey over to the rock pile
    • 21 Curls
    • 20 goblet squats
    • 20 OHP
    • 20 Triceps extensions
      • 2 times
  • Mosey to the Dock
    • All of us on the Dock
    • 20 Calf Raises
  • Mosey to the rock pile. Bear crawl up to the pavilion behind the Bathhouse
  • Mosey to the bathhouse
  • 11’s
    • pull up and mosey to the splash pad and 10 Box jumps
  • Call time and Fellowship mosey to AO

MARY:

hello dollies

Flutter kicks

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Matthew 19:3-6

God centered marriage and God’s authority over you’re marriage.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Haw ridge may 6th

Convergence July 2nd.

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

Fooled Again

THE SCENE: Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Rockettes, Grady Corns
THA-THANG:

Bermuda Triangle

  • 20 BBS, bear crawl up, 20 VUps, crawl bear down, 20 imperial walkers, mosey back to the start
  • Two more rounds, halving the reps each time
  • 20 Squats, lunge up, 20 GA cheerleaders (in School Zone’s honor), lunge down, 20 burpees (a real crowd pleaser)
  • A round of 10
  • Mosey to splash pad for elevens: 10 step-ups or box jumps at the pad, 1 pull-up at the bathhouse, etc.
  • Fellowship Mosey™️ to the AO

MARY:
Cherry pickers
COUNT-OFF & NAME-O-RAMA
13 HIMs. Great crew. Great morning.
CIRCLE OF TRUST/BOM:

Thankfulness.

MOLESKIN:
Normally our fellow park goers appear more interested in misdemeanor possession than grand larceny, but many PAX returned to find their keys missing. We will not comment further as the investigation is ongoing.
ANNOUNCEMENTS:
April 15 — Show up for a great day to celebrate The Equalizer ⚖️  and the passing of the flag to Ribbed, a true HIM.

Monday @ The Equalizer: 3-21-22

THE SCENE: Chilly but not freezing
F3 WELCOME & DISCLAIMER: indeed
WARM-O-RAMA:
Feet apart – stretch to the middle, then right, then left.  Grady Corn IC x 5.  Imperial Walker IC x 5.  Tempo Merkin IC x 5.  Down Dog 20 count.  Neck Rolls x 5 each way.  Tempo Squat IC x 5.  Mosey to the Smokehouse, grab a CMU, and position yourself on the baseline of the bball court.
THA-THANG:
Ab Circuit – 30 seconds of work; 15 seconds of rest; 4 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury (slow Fred –> foot goes all the way back to the ground between reps for full range of motion through the hip flexor and lower abs)

4 – Dead Bug a.k.a “X-Factors”

CMU Circuit – 20 seconds of work; 10 seconds of rest; 6 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Curls

2 – Goblet Squat

3 – Overhead Press

4 – Split Squat 3/3 (weighted with back foot on the ground, or un-weighted ‘Bulgarian’ with rear foot on a CMU standing vertical)

5 – Hip to Halo (CMU goes from one hip, across the chest to the opposite shoulder, around the head, and down to the other hip.  Next rep is in reverse of that)

6 – ‘Kettlebell’ swings

MARY:

Held plank for a short time
COUNT-OFF & NAME-O-RAMA
11 present and accounted for
CIRCLE OF TRUST/BOM:
Don’t take for granted that Christ has called you to follow him.  Think of how powerful of a moment it must have been when Matthew sat down to recount the time that Christ called him, and stood up for him against the haters (Pharisees).
MOLESKIN:
Matthew 9:9-13 and Hosea 6:6
ANNOUNCEMENTS:
The Equalizer shovel-flag will be handed off on [Good] Friday April 15th.  Brother Ribbed will be taking over as AOQ, so you’ll want to be there!