F3 Knoxville

4 corners

THE SCENE: HUMID. Warm but no rain😀
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warmup stuff, SSH, Merkins, rockettes this and that
THA thang:

Mosey to the Splash pad for a little 4-corner action. Exercises are below. Four exercises in each “box”. Rotate To next exercise every 60 secs. Run up the snake and around after completing a box. Run around boxes till 6 catches.

BOX 1:

  • Dry docks
  • MERKINS
  • SQUATS with log
  • BOBBY HURLEYS

BOX 2:

  • CMU press
  • iron mikes
  • Modified russian dancers with weight
  • shoulder taps

Box 3:

  • wide merkins
  • rocketts
  • OH Claps
  • one legged donkey kicks

box 4:

  • diamond merks
  • squat jumps
  • cobra kais
  • step ups

After one round mosey to snake and do 4 laps around and up. Do some pickle pounders and reverse pickle pounders and Then head back to splash pad for a lightning round. (Do each exercise 10 times non stop.)

mosey to AO.

MARY:

Marge Simpson’s x20, American hammers x15, Flutters till time is up
COUNT-OFF & NAME-O-RAMA

7

CIRCLE OF TRUST/BOM:

A repeat of shamrock last week:
Think about something your good at. Speaking, fitness, leading, computers…whatever
Ask a couple pax their answer.
Now ask yourself this. Am I using the gifts that God gave me to further his kingdom and To love and care for others outside of my family?
Give 10 second pause
We are all different, we have different skills and backgrounds. Different personalities, different Life experiences.
God could have easily made us all the same. But he didn’t.
He gave us these gifts for us to use not to covet.
So now ask yourself this question.
How am I going to use my God given gift to serve others?
Pause
Now go do it. If you can’t think of a way, ask me or your church.

MOLESKIN:
Good morning of work, mumble chatter and challenging our AO to be a leader in service.

25s on the 26th

THE SCENE: Just about perfect for running around.
F3 WELCOME & DISCLAIMER:  Aye-Corona.  I’m not a medical professional.
WARM-O-RAMA:

Straight into it with the Side Straddle Burpee Block of Fire.  PAX do SSH IC while each HIM goes in turn to grab a CMU from the pile and rejoin the group with a Burpee flourish.  This was worse than Cat-Gut’s birthday.

THA-THANG:
25s around various spots of the Asylum:
AO: Blocky Balboas (4ct) / Asymetrical Merkin (1 ct)
Corner 1(Top of block paved lot): BBS / Hello Dolly (4ct)
Corner 2 (other end of block paved lot): Plank Jacks (4ct) / Crab Jacks (4ct)
Corner 3 (Top of Circus Maximus) : Upright Humper (Al Gore’s Calf Raise) (4ct) / Iron Mike (2ct)
Corner 4 (Bottom of Circus Maximus): Captain Thor (up to 4 => 20, 3 =>15, etc.) / Reverse Crunch
Pavalon: Dips / Table Rows
Back to the AO and round again.
We did three laps and finished with the last set of Balboas and Merkins.

MARY:
Time to tidy up with Freddie’s Ring of Big Boy Block Return.  PAX do Bicycle Race (Freddie Mercury’s to said song with a Big Boy on every Bicycle/Bike) while putting the blocks back in turn.  We went through the song twice to get all the blocks away.  It’s a 3:00 song.

COUNT-OFF & NAME-O-RAMA
Fortunately only 9 HIMs, or we might have needed a third repeat of the song!
CIRCLE OF TRUST/BOM:
I’ve been struggling to adjust to the new normal.  I lost my way mentally in March and April.  Getting back out in the gloom really helped anchor me once more and I’m feeling better about myself.  Thanks to my brothers for that.

miles and triangles

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

16 SSH

16 over head clap

16 little baby arm circles

16 seal claps

16 baby arm circles backwards.
THA-THANG:
mosey to the triangle break into two groups and start the fun!.

 

  • 25 Vup, Bear crawl the next corner
  • Run to the end of splashpad and run back
  • 25 Merkins, Bear crawl to the next corner
  • Run to the start of the peir and run back.
  • 25 squats, Bear crawl to the first corner
  • run to the entrance of the park.
  • Sub 5 from the number every complete round.
  • Mosy to the flag poll, reminding everyone ” the gloom belongs to us”
  • 10 second cloud gazer
  • 16 american hammers
  • Mosey to the parking lot.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember God’s thoughts are not our thoughts! Thank the Lord he does not think like us!
You guys would enjoy this book.

Seven running Miles

THE SCENE: 65 With a 50% chance of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers
calf stretches

Baby arm circles 20 X

Baby arm circles backwards 20 X

Seal clap 20x

Overhead clap 20 X

 

THA-THANG:
Run to the track for some good old fashion miles. There will be six planks of wood with a exercise and a number on them

  • 5 Burpee’s
  • 10 lunges
  • 15 v ups
  • 20 merkins
  • 25 BBS
  • 30 Squats

I repeat and rinse

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am mad. I am mad at racism and the evil that has been so blatantly shown to us last week. I hate that another man feels fear and running in his neighborhood. I hate that one man killed another man. He took the life of another image bearer of God. I hate racism and there’s no place in the church or in our society for it. Pray for our leaders and pray for those officers who are now standing in those lines to protect and serve. Pray for the peaceful protests that true change will happen. Pray that Moore peaceful protests that happened in Nashville becomes common.

Top of the Equalizer

THE SCENE: Warm. Sweaty. Delightful.

F3 WELCOME & DISCLAIMERS

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Had a number of stations laid out around the top of the Equslizer. Stations included:

  • Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
  • Diamond Merkins x5 — Mosey to Next Station
  • Plank Jacks x5 — Crab Walk to Next Station
  • Box Jumps x5 — Mosey to Next Station
  • SSH (4-count) x5 — Lunge to Next Station
  • Merkins x5 — Mosey to Next Station
  • Flutter Kicks (4-count) x5 — Broad Jump to Next Station
  • Crab Toe Touches (each leg) x5 — Mosey to Next Station
  • Squat Jumps x5 — Bear Crawl to Next Station
  • BBS x5 — Mosey Back to the Start

 

On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).

MARY:

  • Box Cutters IC x25

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?

MOLESKIN:

Great effort from the PAX today.

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