F3 Knoxville

Charles Bronson founded Bronson, MO – change my mind

THE SCENE: Clear, humid 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30 IC

Imperial Squat Walker x 15 IC

Manly Arm Rotations x 10 IC EA ED

5 Burpees OYO
THA-THANG:
Charles Bronson: Complete the reps for each exercise run/sprint 100 yards, bear crawl 10 yards, run back to start and begin next exercise.

  • 50 SSH
  • 50 Push-ups
  • 50 Burpees
  • 50 LBCs
  • 50 Jump Squats

Bojangles Biscuit w/Blueberries: 4 laps. Slow on turns and sprint straights. 10 burpees at end of each lap.

MARY:
10 Count Body Bags

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all love Santa. We love that he “brings” us gifts, but he is irrelevant for 10 months out of the year. We have a Saviour who is relevant 24/365 and the gifts have already been given, they just need to be claimed.
MOLESKIN:

ANNOUNCEMENTS:

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.

Action

THE SCENE: Clear and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Wind Mill x 10 IC

Manly Arm Rotations x 10 IC

Overhead Clap x 50 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Aiken Legs: x 4 Rounds

  • 20 squat
  • 20 box jumps
  • 20 lunges (10 each leg)
  • 20 split jacks (10 each leg)

F3 Individual Medley: Start with 5 reps and add one rep each round up to 10. Each round is 1:30. Time for each round does not change.

  • Burpee
  • BBS
  • 2 ct Flutters
  • SSH

Squat/Lunge Thing: Split into two groups. Group 1 is 25 yards away and holding squat. Group 2 does four lunges/one squat until meeting Group 1. Then Group 2 will hold squat while Group 1 lunges/squats.

  • Round 1: Reglar squat
  • Round 2: Al Gore
  • Round 3: Sumo
  • Round 4: Narrow Squat

Growing Pains: 30 LBCs, 30 BBS in cadence

Proud Mary: Play Proud Mary by CCR. Do BBS until “Rolling” and switch to gas pumps. Then Flutters until “Rolling” and switch to gas pumps. Keep alternating between BBS and flutters until song is over. “Rolling” is always gas pumps.

MARY:
30 second superman

Fire Hydrants

Hello Dolly

Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read first two chapters of Mark. Notice the number of times the word “immediately” appears and why. We are called to immediately follow. Drop your nets and follow me. Jesus knew where He was going when he called the disciples and knows where he is going with each of us.
MOLESKIN:

ANNOUNCEMENTS:

Playing Cards by the River Styx

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

On the way to the river: shuffle 2 min, stop for 10 ROC BBS, recover 1 min.

♠️ Gas Pumps

♣️ Upright Row

♥️ Burpee Thrusters

♦️ Curls

🃏 Bear Crawl drag ruck around tree

2-6 suicides

Face are 10

Ace is 20

104 reps of each suit

80 suicides

Shuffle 2:1 on way back.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Low Angle

THE SCENE: Awesome and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

T-Plank Arm Circles x 10 (Each direction, each arm)

Tempo Squat x 10

5 Burpees OYO

Overhead Clap x 40 (IC)

SSH x 30 IC
THA-THANG:

Bear Crawl 1-2-3: Partner up. P1 begins reps while P2 bear crawls to cone and crap walks back. Flapjack.

  • 100 Merkins
  • 200 LBC
  • 300 Squat

Bearmuda Triangle x 3: Three cones. 1 Burpee at first cone, bear crawl to second and two burpees, bear crawl to third and three burpees. Three rounds.

Forest to Sea: Bear crawl to first cone and crab walk to second with jump squats at second cone. Five rounds with descending jump squats 5-4-3-2-1.

MARY:
8 Counts x 20 IC

Capn Thor

Freddy Mercury

2 min calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be a doormat. Set your boundaries. It is ok to tell people no. Jesus does not want us to be doormats. He taught His disciples how to respond to slights and attacks. Turning the other cheek means walking in forgiveness, not being vindictive, but respectful, letting things roll off. This prevents bitterness from growing within our own hearts.
MOLESKIN:

ANNOUNCEMENTS: