F3 Knoxville

Author: 1Duggar

The Great “Big Ball” Ring of Fire

THE SCENE: Chilly, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Baby Arm circles, SSH, Hillbillies
THA-THANG:

  • Mosey to amplitheater for a dry spot for the ring of fire
    • Merkins (hold plank while each person individually does 5, then 4, and so on
    • Squats (hold Al Gore)
    • Cobras (hold plank)
  • 11’s (step ups / pull ups)
  • Mosey to parking garage (exercise at each level / run between levels)
    • Flutter kicks, battle buddy leg pushes?, American Hammers, ankle taps, repeat sequence as needed
  • Mosey back to amplitheater for a round of circle burps.
  • “Dan Taylor” under bridge.
  • Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from “Spiritual Leadership” by Oswald Sanders.  “Leaders must draw the best out of people, and friendship does that far better than prolonged argument or mere logic.”

Just by being here you all tend to draw out the best in me.  If we want to influence others in any way, we need to cultivate relationships instead of just telling them what we thing they should do.  Friendships are the foundation of inspiring others to be better.
MOLESKIN:
Pray for Jenners friend who lost a loved one recently.  Also pray for Cowbells family with their new baby.
ANNOUNCEMENTS:

Third F event Dec. 8, 8:30am.

Thanksgiving Day Turkey Rotisserie

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers

Baby Arm Circles

SSH

Merkins
THA-THANG:

Mosey to parking lot C15 for “Rotisserie Turkey”

  • Merkins (flip) flutter kicks (flip) Mountain climbers (flip) Heels to Heaven – Repeat
  • Cross street to river and head towards Calhouns
    • Lunge between posts
    • Cobras x 10 at each post
  • Recover at benches then mosey to rocks near bridge
    • Pause at the rocks to recover and reflect on something we are thankful for
  • “Pumpkin pie” split squats at rocks
  • Dips at rocks
  • Mosey / side lunge across foot bridge
  • Sprint once up Walnut street hill then back down
  • Walk / mosey backwards back up hill then recover
  • Mosey back to AO

MARY:

COUNT-OFF & NAME-O-RAMA
There were 16 HIMS total with 4 FNG’s.  I had some technical problems and ended up not documenting everyone that was there.
CIRCLE OF TRUST/BOM:
Phillipians 4:6-7  Even in times of stress, when we’re anxious or worried, we still have things to be thankful for.  In difficult times, spend time thanking God for the blessings he’s given you.  It can put things into perspective and God promises His peace when we tell him our struggles as we are thanking Him for His goodness, His grace, His mercy, etc.
MOLESKIN:
Cowbell’s wife and new baby.  Friend of Jenner’s who lost a loved one this holiday season.
ANNOUNCEMENTS:

Anders Double Team

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Casper lead the warm up with:

  • SSH IC x 25
  • Baby Arm Circles IC x 15
  • Cherry Pickers IC x 10
  • Imperial Walkers
  • Tempo Squats IC x 15

THA-THANG:

Duggar lead us on a mosey around the lake to the amplitheater stage.  Played a little game of “pick a number, any number”.  The exercises were as follows:

  1. Merkins IC x 10
  2. Flutter kicks IC, hands over head x 20
  3. Body Builders IC x 5
  4. Heals to heaven IC x 15
  5. Cobras IC x 15
  6. Shoulder touches IC x 25
  7. Squats IC x 20
  8. American Hammers IC x 15
  9. ATM’s IC x 1 round
  10. Burpee’s IC x 5

The list of exercises was completed then we moved to the field.  Casper lead us in the bear crawl inch worm where each HIM went through twice.  Then we joined a battle buddy in a relay with one person doing LBC’s and squats while the other person did suicides across the field alternating until 100 LBC’s and 100 squats were performed.  Took a little mosey to the rock pile and each person selected a rock.  Then circled at the AO to write the alphabet with straight arms holding rocks.  Did presses with rocks going around the circle then returned to rock pile to deposit rocks.  Returned to AO to finish up with various exercises which included the ring of fire where everyone picked their favorite exercise and lead the group.

MARY:

COUNT-OFF & NAME-O-RAMA
Abort, Casper, Duggar, Reverb, Rousey, Passport
CIRCLE OF TRUST/BOM:
Throughout my life I’ve felt at times I need to live up to what I thought was the type of person I should be.  I looked to others who had great qualities and thought I should strive to have the same qualities and be the same type of person.  I’ve learned that even if those qualities are good but aren’t how God created me then it’s not the best for me.  I’m learning that it’s ok to not be “good” at some things I think I should be “good” at if God has created me with other gifts, talents, and passions.  I should focus on how God created me and use what He’s given me to serve him to the fullest.  Not worry about trying to be like others who may be serving God in their own way.  God has designed each of us for a specific purpose and we need to be the men He’s called us to be, an no one else.
MOLESKIN:

ANNOUNCEMENTS:

4 Corners

THE SCENE: Cool, Crisp morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Baby Arm Circles IC x 15 each way

SSH IC x 20

Merkins IC x 10
THA-THANG:

  • Mosey the long way around the lake to the ampitheater
  • 7s – Step Up’s at the stage / pull-up’s at top.
  • Hold Al Gore until all are finished
  • Recover with a 10 count
  • Mosey to rock pile and pick a rock
  • Walk with rock over head to the yard area
  • 4 corners of the yard:
    • Corner #1:  Curls with rock x 20 then run with rock to Corner #2
    • Corner #2:  Squats with rock x 20 then run with rock to Corner #3
    • Corner #3:  Merkins so that chest touches rock x 20 then run with rock to Corner #4
    • Corner #4:  Flutter Kicks with rock over head.
    • Repeat all corners for a second trip around.
  • Mosey back to rock pile to deposit rocks
  • Lunge’s from rock pile to the entrance of the Veterans Memorial
  • Spend 1 minute of quick reflection on one name on the memorial
  • Amazon read aloud a quote from the memorial about remembering the past to not repeat it
  • Mosey back to AO
  • Hello Dolly’s IC x 20
  • Shoulder taps IC x 30 in honor of Soot
  • Merkins IC x 10
  • American Hammers IC x 10

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Romans 12:9-10  “Let love be genuine.  Abhor what is evil; hold fast to what is good.  Love one another with brotherly affection.  Outdo one another in showing honor.”  As we competed at the F3 Olympics we are trying to outdo each other in various competitions.  In life let’s try to outdo each other in showing honor to others.  As Veteran day is approaching, outdo each other in showing honor to those who have served, still serving, and the families of those who gave their lives for our freedoms.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.