F3 Knoxville

Be a Light

THE SCENE: A cool dry 70……NOT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toy Soliders, Sprinklers, OHC, Little of this and that, Hammy stretch,

THA-THANG:
Mosey to FB Field

Double Quarter #er with Cheese

  • 25 Merkins then Bobby Hurleys
  • 50 squats then CDD
  • 75 MTN on the 4ct then ISW
  • 100 SSH then Air Presses
  • Planks and Flutters till 6 was up
  • Burpee Dans – increase Burpees until 50 yard line then decrease to the goal line
  • Flutters and Sucky Sit-ups

MARY:
We did 41 HBD MM, then Australian Snow Angels followed by some side crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be a Light – listen to the words of the song Be a Light by Thomas Rhett

Conformer or Transformer

THE SCENE: 52 with light drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, OHC, Little of this and that, Toy Soldiers, Bone the Fish
THA-THANG:
We did 1/4#er with burpees

Mosey to FB field.  Started with 10 burpees then ran to the 25.  Do 25 Merkins.  Backpedal to goal line and do 10 burpees.  Run to 50 and do 50 squats.  Backpedal to goal line and do 10 burpees.  Run 75 yards and do 150 Mtn Climbers.  Backpedal to goal line and do 10 burpees.  Run to far goal line and do 100 SSH.  Backpedal to other goal line and do 10 burpees.  We did Cpt Thors while waiting on the 6.  We then did Burpee Dans the length of the field.  Lunge 10 yards, do 1 burpee, lunge 10 yards do 2 burpees, lunge 10 yards do 3 burpees……..and so on.  Then we had to get back to the start so we went back but bear crawl instead of lunge.  We did SSH waiting on the 6.  We had a few minutes left so we did 25, 30, 35, 40, 45, and 50 yard wind sprints.  Mosey back to AO.

MARY:
Ran out of time

COUNT-OFF & NAME-O-RAMA
arod, fast and easy, simmons, oscar, herbie, mr wedgie, hamm, boogaloo, natty, tractor, biohazard, tuba

CIRCLE OF TRUST/BOM:
Romans 12:2.   You can decide to not stand out in any way, or you can be a light for Jesus.  Our definition of Good differs from Gods.  We don’t see the whole picture or the end game, but HE does.  His will for us is good, even though it might be difficult at times.  One day, we’ll understand, but until then trust the LORD! Either you will be conformed to the world, or you will transform the world.  Which will you be?  A conformer, or a Transformer?
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Invasion Asylum Style

THE SCENE: It was a dry and balmy 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC X 30, Toy Soliders IC X 20, LBAC IC X 20 forward and backards, Windmills IC X 20, Bone the Fish
THA-THANG:
We did a circuit around the parking lot.  It included 5 exercises with 5 stations.  CMUs were used.  We did 50 reps of each exercise at station 1.  40 reps of each at station 2, 30 reps of each at……you get the idea.  Exercises were

  • Merkins
  • CMU High Pulls
  • CMU Thrusters
  • CMU Squats
  • CMU Rows

MARY:
Australian Snow Angels IC X 20.  Needed to do some back extension work.
COUNT-OFF & NAME-O-RAMA
My video didn’t record so I don’t remember who was there other than Charmin, Coolio, Cheatsheet, and Cat Gut.  There was lots of RESPECT! I do remember that!
CIRCLE OF TRUST/BOM:
Prodigal Son is not just about the return of the son.  There is way more too it than that!  THE Father is waiting and pursuing us! Don’t wait to hit rock bottom before realizing that GODs love is constant.  He won’t force us to come to him, but he will always be there waiting!

Unfinished Flora 1,2,3…..4…..5…..4,3,2,1

THE SCENE: Something about cold hand and fingers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toy Soilders IC x 20, Sprinklers IC x20, Tempo Squats X 15, SSH X 25, Bone the Fish

THA-THANG:
CMUs were needed with Partner work.

100 Merkins by 10s feet on CMU partner held plank

200 BBS by 20s partner on ground feet 6″up CMU overhead

300 Goblet Squats by 25s Partner held an Al Gore with CMU

400 CMU Swings by 25s for some others cheated, parter ran

some started 500 SSH but I think they cheated

MARY:
Hello Dolly for 1 minute

CIRCLE OF TRUST/BOM:
1 of General Neyland Game Maxims is to Carry the fight to the opponent and keep it there for 60 minutes.  How hard is it to carry the fight to a workout for 45 minutes and not let the doubt of if you can do it keep you from giving it your all!  Now, it’s even harder to carry the fight to a marriage for a lifetime!  We have to fight for our marraige.  Fight the world, the doubt, the lust.  Marriage is a foundation of our country and people scoff at it and treat it like its no big deal.  Check out the Knoxville Marriage Initiative.  It’s a great program that I highly recommend for any married couple.  Newlyweds or Oldlyweds you can learn something from it!  Powell Church will be hosting an event.  Check out the links below.

MOLESKIN:
FIGHT FOR YOUR MARRIAGE

ANNOUNCEMENTS:
https://www.knoxvillemarriageinitiative.org/

https://www.eventbrite.com/e/powell-couples-workshop-tickets-68185642091     FIGHT FOR YOUR MARRIAGE

Confusion, Chaos……And SALLY

THE SCENE: Cooler than expected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretch, SSH IC X 25, ISW IC X 15, Hillbilly Rockettes IC X 15, 10 Man makers

THA-THANG:
Confusion with QIC lead to group Q.  We proceeded down the Powell Emory Greenway and did random called exercises at each lightpole.  BBS, Squats, flutter kicks, HR merkins, over head claps, monkey humpers.  This was done on the way to the Rock Pile.  Partnered up with a coupon.  Pax 1 perform called exercise at bottom of hill, while Pax 2 ran up hill and perfomed called exercise.  Repeat x 5.  Mosey back to AO while stopping at light poles and performing exercises again.  This was an on the fly Q that turned out well! Great job Brickyard

MARY:
We brought Sally Up and Down!

COUNT-OFF & NAME-O-RAMA
Simmons, Fast-n-easy, Tuba, Herbie, Tractor, Hamm, Switchgrass, Mr Wedgie

CIRCLE OF TRUST/BOM:
Putting GOD first and believing that HIS will be done.  NOT OURS.
MOLESKIN:

ANNOUNCEMENTS: