F3 Knoxville

Author: 1Duggar

The Big snow Ball

THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith.  Modify if needed.  Work hard but don’t hurt yourself.
WARM-O-RAMA:
SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
THA-THANG:
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH

Mosey to event area (other yard area)

AMRAP

  • 20 Merkins – 1 lap around yard
  • 20 American Hammers – 1 lap around yard
  • 20 Squats – 1 lap around yard
  • 20 BBS – 1 lap around yard

Mosey to parking lot C15 to pick some coupons.  Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.

  • Curls
  • Squats – with coupon
  • Flutter Kicks – with coupon
  • Horizontal press

Mosey back to event area for one more round of same exercises as above.

Mosey back to AO.

MARY:
No time for Mary. (Sorry Mary)
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:
Matthew chapter one lists the genealogy of Jesus.  Many names are unfamiliar but God had them in that family at that time for a reason.  God has us where we are for a reason.  In our family, our work place, our church, our community, in F3 for a special plan and purpose.  Seek God and His specific plan and purpose for your life.
MOLESKIN:

ANNOUNCEMENTS:
Prayer for Swanson’s mother recovering from surgery.  Also prayer for Trowel for his new adventure in the Air Force.

F3 stage show

THE SCENE: Rainy so the entire workout was performed on the stage at the Amplitheater.
F3 WELCOME & DISCLAIMER  Welcome to F3, Fitness ,Fellowship, and Faith.  I am not a professional and you are here on your own volition.  Modify if needed but push yourself and each other.
WARM-O-RAMA:
SSH IC x 25, Imperial Walkers IC x 20, OH claps IC x 25, Baby Arm Circles IC x 15 each way
THA-THANG:
11’S

  • Bulgarian split squats and Plank Jacks

DORA

  • Merkin x 100, LBC x 200, SSH x 300

BOMBS

  • Burpee x 50, OH claps x 100, Merkin x 150, BBS x 200, Squats x 250

AMRAP

  • Flutter kicks x 25, Squats x 20, Merkins x 15, SSH x 10, Diamond Merkins x 5 – repeat

MARY:
In memory of an awesome friend of mine (James Ray Raines).  9 4ct American Hammers and 21 BBS OYO.  He was a good friend of our family and was with me and my grandfather when I accepted Christ.  We shared birthdays (9-21).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“So how can you spot a wise person?  He is the meek/gentle one.  The meek person submits to God’s Word and lives for God’s glory.  Meekness is not weakness!  The meek person may well be a very strong individual, but he is humble and welcoming, under control, operating with a genuine sensitivity to the Lord.” – Christ-Centered Conflict Resolution by Tony Merida.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Pray for all those affected by the fires in Colorado.  Butterfly’s grandmother having surgery.  Other friends and family members dealing with health problems.

Mend House Beat Down

THE SCENE: Perfect fall evening

F3 WELCOME & DISCLAIMER Welcome to F3, Fitness, Fellowship, and Faith.  I am not a professional.  You know your limitations so push yourself but don’t hurt yourself.
WARM-O-RAMA:
SSH IC x 20, Baby arm circles each way IC x 20, Imperial Walkers IC x 15
THA-THANG:
Mosey up to upper parking lot at the church.

  • AMRAP:
  • Flutter Kicks x 25
  • Merkins x 15
  • Squats x 25
  • Diamond Merkins x 15
  • SSH x 25
  • Repeat list until 10 minutes is complete.

DORA:

  • Merkins x 100
  • LBC x 200
  • SSH x 300

Cut a Flip:

  • Merkin x 5
  • BBS x 5
  • Repeat until 50 reps of each is completed.

MARY:
Slow mosey back to parking area where we started.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“So how can you spot a wise person?  He is the meek/gentle one.  The meek person submits to God’s Word and lives for God’s glory.  Meekness is not weakness!  The meek person may well be a very strong individual, but he is humble and welcoming, under control, operating with a genuine sensitivity to the Lord.” – Christ-Centered Conflict Resolution by Tony Merida.
MOLESKIN:
Herbie’s had a rough week.  They had to put their dog down this week and it’s not been easy on the family.  Also prayed for others who are having some health issues.
ANNOUNCEMENTS:

Shoulder day with coupons

THE SCENE: A little cool but overall perfect weather
F3 WELCOME & DISCLAIMER:

Welcome to F3 (Fitness, Fellowship, and Faith).  I’m not a professional and you are here on your own volition.  Push yourself but don’t hurt yourself.

WARM-O-RAMA:
SSH x 15 IC

Baby arm circles x 15 IC forward and reverse

Overhead claps x 15 IC

Shoulder taps x 15 IC

Tempo Squats x 15 IC
THA-THANG:

  • Mosey to coupon pile at the L&N Academy, pick your favorite and mosey to sidewalk across from field
  • Curl, press, tricep, lower with arms extended = 1 rep
    • 30 reps then run to other end of building for 2 burpees
    • 25 reps, run, 2 burpees
    • 20 reps, and so on until finish with 5 reps
  • Walk to the Big Ball with coupons periodically over head
  • At the bottom of the stairs – 30 rows with coupons – with coupons go to top of the stairs for 30 squats
  • Back down for 20 reps, back up for 20 reps
  • 10 reps at the bottom, 10 reps at the top
  • Walk with coupons to stage.
    • Horizontal press x 30
    • Flutter kicks with coupons over head x 20
    • Horizontal press x 30
    • LBC’s with coupons x 20
    • Horizontal press x 30
  • Mosey back to coupon pile to return coupons.
  • Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Duggar, Abort, Java, Drive Thru, G-6, Postman, Livestrong
CIRCLE OF TRUST/BOM:
There is a lot of fear and anxiousness going around these days.  Remember Phil. 4:6-7 “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.  And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
MOLESKIN:
Congratulations to Abort, Swanson, and Trowel for representing the Big Ball well at Hardship Hill
ANNOUNCEMENTS:

Cards at the Quacken

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER – Welcome to F3, Fitness, Fellowship, and Faith.  I’m Duggar and I am not a professional.  You’re here because you decided to be here and you know your limitations.  Modify where necessary.  
WARM-O-RAMA:
A little baby arm circles, SSH’s, tempo squats and tempo merkins
THA-THANG:

Mosey to parking lot at Gresham for a little card game.

  • Hearts = run to stop sign and back
  • Diamonds = Diamond merkins
  • Clubs = 4 ct flutter kicks
  • Spades = squats
  • #2-9 = add 10 to the number for # of reps
  • #10 and face cards are 10 = add 10 to those making them 20 reps
  • Any Ace – 10 burpees

Then a few rounds of pattycake Merkins with a battle buddy.

Mosey back to parking lot close to where we parked for Mary
MARY:
Finished up with a couple of rounds of Ring of Fire (squats and Merkins)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A phrase stood out to me while reading Galatians chapter 1.  “Bear one another’s burdens”  We need to be ready to help one another during trials and troubles.  As we push each other each day let’s also be ready to pick up someone’s load who needs an extra hand.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.