F3 Knoxville

Looking back

THE SCENE: 65
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 cherry Pickers

25 SSH

yoga

THA-THANG:
Insert information about the workout.

  • A Dora style workout with a partner
  • 4 stations with three workouts
  • 1 partner does the 1st exercise while the other partner runs to the next station and back. Then that partner come back and does the exercise. Rise and repeat until all exercises are complete. Then Mosey to the next station.
  1. The 4 stations are as follows:
    1. Merkins, Power T Merkins, The U Merkins
    2. Pickle powders, box cutters,
    3. Burpees, squats, lunges
    4. monkey humpers, bobby hurlies, ( I can’t remember)

Built in Fellowship time 2 minutes of cooldown and fellowship as we head back to the AO
MARY:
Stretch legs on our six. 

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:
look back and remember how God has been in control.

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

54 Card Pickup

THE SCENE: 54 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some of these and some of those

cherry pickers 5

merkins 10
THA-THANG:
Mosey over to the play ground and using the sweat Deck app the following suites are what we went through.

  • spades are pull ups
  • Clubs are Monkey Humpers
  • Diamonds are V-Ups
  • Harts are BBS
  • Jokers are a run around the track

we hit 25 cards done and 40 we run to the top of the parking lot and back

Walked back to the AO after completing the deck and fellowshipped.
MARY:
stretched our legs and arms until 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recommend everyone time to remember what Christ did for you! Remember how Christ saved you, this should encourage you.
MOLESKIN:

ANNOUNCEMENTS:
Convergence at the Bomb shelter Saturday morning

Psalm 23

THE SCENE: 65 and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Cherry pickers

1 squat
THA-THANG:
we mosey to the top of the entrance. 4 stations for us to get through while partnering I explain the follow.

4 statins with three exercises each. One of the partners will to the next station and back while the first partner does the exercise. repeat until all three exercises are complete and run to the next station.

  • v ups, power T merkins, The U Merkins (make the U sign and merkin) Google the U for more information.
  • Burpees, Shoulder taps, Moutain climbers
  • Pickle Pounders, American Hammers, Box Cutters
  • Carolina dry docks, monkey humpers, bobby Hurley’s

Once you get to the top go back down the ladder.

MARY:
stretching our legs and arms.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 23 boys remember that the Lord is your shepherd! Cry out and remind yourself of all his promises and who he says he is. This is a helpful template we have in the psalms and I hope you all remember that.

This is not our home

THE SCENE: 48 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers

8 motivators

10 OHClap

10 Seal Clap

THA-THANG:
Insert information about the workout.

  • Mosey to the Bermuda triangle
  • 20 4-count V-ups
    • bear crawl to the next corner
  • 20 4-count CDD
    • Bernie to the next corner
  • 5 burpees
    • bear crawl to the next corner
  • take 5 off the list and 1 burpee off until your last round which is no V-up’s, cdd’s and one Burpee.
  • wait for the six.
  • 20 squat jumps
    • run to the next corner
  • 20 hello dollies
    • Bernie to the next corner
  • 5 Burpees
  • take 5 off the list and 1 burpee off until your last round which is no squat’s, hello dollies and one Burpee.
  • star gazers for a moment sharing what’s going on with my family- MRI with contrast and if you want to keep up here is our site.

https://www.caringbridge.org/visit/sarahsagraves

 

MARY:
ran to the flagpole remembered justice Ruth Bader Ginsburg and her life. Also because of the failing of our world remember we are not in our home. This is not our home! one day we will be home with God.
COUNT-OFF & NAME-O-RAMA

Building good habits

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 cherry pickets

7 count man makers
THA-THANG:
Mosey to of the two Tennis court

  • Tobata workout for 5 rounds with 8 exercises for 40 seconds and 20 seconds of rest
  • V-up
  • Suicides from one side to another
  • Jump Squats
  • Merkins
  • Monkey Humpers
  • LBC’s
  • Pickle pounders
  • ended early for time

MARY:
Just in time
COUNT-OFF & NAME-O-RAMA
tagged
CIRCLE OF TRUST/BOM:
Habits are good for us! I’ve been on R&R last week with I got a vasectomy,and it feels good to be back. This is a small rock in my life that helps the others rocks line up. Thank you all for being a rock in my life!

ANNOUNCEMENTS:
Beer night at abridged beer co tonight at 6:30 pm.