F3 Knoxville

Drifter’s Bday Party

Bomb Shelter
Workout Date: 17 Nov 2018
QIC: Drifter

THE SCENE: A brisk 32° morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Soccer warm-up!

Jog across the parking lot, high knees, lunges, butt kicks, open/close the gate, high kicks, 75%, 100%

THA-THANG:
Arm pong

  • 6cups per team
  • 10 upright rows to throw
  • 5 body builders if you make it
  • Clear all the cups
  • Teams throw at the same time
  • People on deck hold Al Gore

Drifter’s steal the CMU

  • Three lanes: 4ct Mtn Climbers, HR Mercins, Gob Squats
  • 10x to move CMU from other team’s base to the middle, 10x to move CMU from middle to your teamst base
  • Teams go at the same time

Took a break lap to reset the CMU game

Mini sea biscuit

  • 15 Big boys
  • 10 tricep dips
  • 5 pull ups

Run lap
MARY:

ABCs with legs together, alternating arm/leg lifts while on stomach, bear crawl

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:
Playing team sports can get us really competitive and make us feel like we need to beat the other team down. But out here the harder we work the more the other team benefits themselves by keeping up and working hard.

This should be the same in the rest of life. “For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.” Says Paul in Ephesians 6:12 ESV. So whether it’s an apposing political party, or someone at work who seems to have it out for us, or a crazy family member, we need to fight for their benefit. The harder we work at making ourselves better, the more people around us will benefit.

We are all one body and need to work together to help one another

The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” On the contrary, the parts of the body that seem to be weaker are indispensable, and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty, which our more presentable parts do not require. But God has so composed the body, giving greater honor to the part that lacked it, that there may be no division in the body, but that the members may have the same care for one another. If one member suffers, all suffer together; if one member is honored, all rejoice together.
1 Corinthians 12:21‭-‬26 ESV

MOLESKIN:
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ANNOUNCEMENTS:
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