F3 Knoxville

I think I’m going to puke

THE SCENE: 70, steamy, balmy, rain, sweaty, pretty much an F3 kinda day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

MAR’s

t-plank MAR’s

merkins

tempo squats

THA-THANG:
Brickyard Bear crawl descending starting @ 11.  Some of us understood the instructions, others just did a lot of merkins

mosey to back field

WRR

bear crawl the football field, merkins, BBS, burpees the 10s Bernie back after each rotation

last rotation was straight bear crawl the length of the field

MARY:
Flutters, Dollys, Superman

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Find the hidden message in the lords guidance.   It is easy to become upset with the current situation, but the lord will provide opportunities for you to take, but you have to call to him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

brickyard invasion JUCO

THE SCENE: Cool  32’F
F3 WELCOME & DISCLAIMER  Screwed that up!   10 Burpees

WARM-O-RAMA:

had to get to the Coupon PileMosey– walked  M.A.R.S up 10  and Down 10

Mosey — Imperial Squat Lunger 10

Mosey– Walked     Over head Claps

Mosey — A little of this, that, get some more, do not forget that
THA-THANG:
With your Chilled Coupon,

50-40-30-20-10

Push-ups, straight arm raises, squat thruster, squat, twists

( on paper it looks so easy )

MARY:

had to get back to the A/O

Mosey — 10 ct LBC

Mosey — 10 ct Bicycles

Mosey — 10 ct Flutter kicks

At A/O gut buster No feet on the deck!

100 Flutter kicks, 75 hello dolly’s, 50 Bicycles, 25 box cutters

Ladder Run the parking lot

COUNT-OFF & NAME-O-RAMA
27 HIMs Strong
CIRCLE OF TRUST/BOM:
you may not always understand someones path, and seeking out to understand their path may not work.  But know that the lord put you in that individuals path for a reason.  you are given a choice just as everyone else is.  What will you do with your choice.

 

I call to mind the merciful story of God’s love that we heard today in a spiritual retreat for the clergy.   the Priest speaker said that God knows the struggle of those who are addicted.   He knows that their efforts are flawed and weak.   God also knows that with-in the fog of confusion, there is a soul crying to God for his help.  Like the good thief on the cross, you son will have the chance to hear the words, “Today, you will be with me in paradise.”

-Fr. Val Bartek

MOLESKIN:

ANNOUNCEMENTS:

bear with me

THE SCENE: .      34 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MARS —-> 10

merkins 10

MARS <— .10

tempo merkins

Seal claps 10 cherry picker and bucket drops  2x

tempo tempo merkins

THA-THANG:

Mosey to lot, 30 secs of reps mrk, and line jumps one side

10 Man Makers

mosey to another lot 30 sec BBS, ATM

mosey to side lot, Brickyard Burpee Bearcrawl 5

mosey to center of campus gut buster

100 flutter, 75 gas pumper, 50 dolly’s, 25 box cutter

mosey to a/o and run lines only bear crawl lines 10 each

MARY:
Apollo Creed 5 each arm
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
complacency, don’t fall into it
MOLESKIN:

ANNOUNCEMENTS:
convergence this weekend!!!

Free 5k

THE SCENE:  preheat 38’ finished 350
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH

10 squats

30 SSH

10 Mtn Climbers

30 SSH

10 Merkins ( cadence )

30 SSH

5 burpees OYO
THA-THANG:
25 mile run
Merkins. 1 min

.25
Bbs
.25
Plank
.25
Jump squats
.25
Line jumps
.25
Fast feet
.25
Lunges
.25
ATM 10 each
Burpee to heaven – 5
FEET DO NOT TOUCH THE GROUND!!!
100 gas pumpers
75 flutters
50 dollys
25 box cutters
Bear crawl marathon.
1 merk
2 arm tap
3 plank
4 Peter Parker

MARY:
15 Man Makers! (Just because)
COUNT-OFF & NAME-O-RAMA

7 weirdos ate well!!!
CIRCLE OF TRUST/BOM:
Be thankful, but really think about what you are thankful for
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Never forget 19

THE SCENE:
beautiful morning to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo- Tempo- Tempo merkins 19

M.A.R.S w/ cherries picking and bucket dropping  19

tempo Squats 19

SSH 19

THA-THANG:
Mosey to the coupon pile

Brickyard Bear crawl 19

Coupon Leap Frog 19

Bear Crawl up the Stadium w/ coupon and squats 19

Crawl Bear down w/ Coupon and return it to its home

MARY

Man Makers 19

flutter kicks 19

Hello Dolly 19

BBS 19

 

  • COUNT-OFF & NAME-O-RAMA
    20 HIMs put in the work
    CIRCLE OF TRUST/BOM:

    MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.