F3 Knoxville

4 corners of Hades

THE SCENE: 57 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles ⬆️⬇️

Micheal Phelps

Tempo merkins

SSH

Susanne Summers

THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner

1,6 Burpees/Merkins

2,7 BBS / LBCrunches

3,8 MTN C / Plank Jacks

4,9 Squats / SSH

5,10 ManMakers / PeterParker Merkins

yup, lap 5 and 6 were absolutely horrible

MARY:
Ring of Fire 🔥

Capt. Thor

COUNT-OFF & NAME-O-RAMA
10 HIMs killed it
CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ruck friendly workout, not so much?!!?

THE SCENE:  dang near 60 degrees!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

over head claps 30

merkins 10

Baby arms circles 10

squats 10

imperial walkers 10

THA-THANG:
Split into 2 groups 4×4

1-10 burpees swap stations

change the oil ( run the lot )

1-10 merkins swap stations

change the premium oil ( add the driveway )

1-5 burpees and merkins  swap stations

change the oil in a semi ( run the entire lot up on the greenway, and the small inside lot )

10-10 squats swap stations

change the oil ( reverse osmosis truck oil)

flower boxes,

step ups 20

lunges 20

MARY:
Flutter kicks, hello dolly, box cutter, Bruce lee
COUNT-OFF & NAME-O-RAMA
9!strong
CIRCLE OF TRUST/BOM:
Patience, have some, find some, use some!!
MOLESKIN:
Keeping Chaucer and Quamires mom in our prayers

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wow that’s a lot of burpees!!

THE SCENE: 33 and cool AstroTurf
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill

2 burpees

Imperial walkers

4 burpees

Tempo merkins

6 burpees

Little baby circles

8 burpees

SSH

10 burpees

THA-THANG:

20yrd sprint 

10 BBS

20yrd sprint

10 merkins

20yrd sprint

10 Freddie Mercury 

20yrd sprint

10 CCD

20yrd sprint

10 burpees

Brickyard bearcrawl 10

5 burpees

Lunge 20yds

5 burpees

Hop 20yds

5 burpees

Bernie 

5 burpees

Beat crawl  20 yard

 5 burpee

Burpee broad jump

5 burpees

On the track teams of 2 lap one stopping at 1/4mile 5 burpees,  lap 2 same only 10 burpees

indian run two laps

MARY:

5/1 fast n easy makers to burpees

flutter kicks 10

hello dolly 10

COUNT-OFF & NAME-O-RAMA
Norm, A Rod, Switchgrass, Chaucer, Herbie, Hamm, Simmons, Tractor, Fast-n-Easy
CIRCLE OF TRUST/BOM:
God said No
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Self propelled pavement dryers

THE SCENE:  32  winter mix, but cleared off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA. 

Little streching, this and that

legs stretching this and that

windmills

tennessee rocking chair

baby arm circles

8count body builders

 

 

mosey to parking lot 1

sprints from light to light repeat

lunge / bear crawl mix from light to light

 

to the Sophomore

10 overhead claps Bernie the hill

20 BBS lunge the gap

30 Mtn Climbers Bernie down the hill

40 calf raises sprint to start

 

to the CMU pile

20s

curls, tri’s, rows, press   Sprint to the cans and repeat

 

to the raised wall,

10/1 derkins to dips

mosey to the F3 parking lot

lunge / burpee 4/1 wash rinse repeat

 

back to the AO

MARY:
Flutter kicks led by Erector

”Bring Sally Up” challenge
COUNT-OFF & NAME-O-RAMA
12 HIM’s in motion
CIRCLE OF TRUST/BOM:
God said no.

And God Said No’ (poem)

Here’s a poem, “And God Said No,” written in 1980 by a woman raised in an alcoholic home, whose sister was murdered and middle daughter diagnosed with a severe disorder requiring 24-hour care, … and the list of suffering and trauma could go on.

I asked God to take away my pride, and God said "NO". 
He said it was not for Him to take away, but for me to give up.

I asked God to make my 
handicapped child whole, 
and God said "NO".
He said her spirit is whole, her body is only 
temporary.

I asked God to grant me 
patience, and God said "NO".
He said that patience is a by-product of tribulation, 
it isn't granted, it's 
earned.

I asked God to give me 
happiness, and God said 
"NO".
He said He gives blessings, happiness is up to me.

I asked God to spare me 
pain, and God said "NO".
He said suffering draws you apart from worldly cares
and brings yo closer to me.

I asked God to make my 
spirit grow, and He said 
"NO".
He said I must grow on my 
own, but He will prune me 
to make me fruitful.

I asked God to help me love others as much as He loves me,
And God said "Ah, finally 
you have the idea"!

© 1980, Claudia Minden Weisz. Used by permission of the author.  http://www.andgodsaidno.com

MOLESKIN:
3 Pax with prayer requests we lift up
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

I see a theme here…..

THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

windmills 10

2 burpees

Imperial Walkers 10

4 burpees

tempo merkins 10

6 burpees

Lil baby arm circles 10

8 burpees

SSH 10

10 burpees
THA-THANG:

cones of “fun”  pretty sure that stood for ( F U Nate)

sprint 20 yrds  10 BBS

sprint 20 yrds 10 merkins

sprint 20 yrds 10 Freddie Mercury

sprint 20 yrds 10 CCD

sprint 20 yrds 10 burpees

Rinse and repeat

mosey to the side

Brickyard BearCrawl 10 ppl, so crawl to 10 merkins

5 burpees

Back to top of the cones of FUN

5 burpees Skip 20 yrds

5 burpees Lunge 20 yrds

5 burpees Hop 20 yrds

5 burpees Crawl Bear 20 yrds

5 burpees Burpee Broad Jump to the start

Mosey to the stop sign 5 burpees

mosey to the 5mph sign…5 burpees

light pole to light pole Bernie

mosey to the A/O 4 Corner

corner 1 5 merkins,

corner 2 5 mrks, 10 bbs

corner 3 5 mrks, 10 bbs, 15 Squats

corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start

5 Burpees

MARY:
Flutter Kicks IC 10

Hello Dolly IC 10

Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!!  if you write it down, you are 42% more likely to complete your goal

Proverbs 22:6  Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.