F3 Knoxville

Author: Charmin

Peaks and Valleys

THE SCENE:  Low 60s and clear.  i.e. perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.

THA-THANG
Mosey to playground and grab some bench.  Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.

Mosey to pavalon.  25s:  Table rows and calf raises on the steps

Mosey to back parking lot.  4 laps with 25s at the end of each lap.  In middle of doing the lap, stop for 10 burpees.  The 25s at the end of each lap:

Merkins/BBS

Iron Mikes (2ct)/Flutter Kicks (4ct)

Carolina Dry Docks/Squats

LBCs (4ct)/something else that I’ve already forgotten

Mosey back to AO

MARY:
Just enough time for some Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you like the mountains for the valleys, or do you like the valleys for the mountains.  I heard that question some time ago.  The fact is, you can’t have one without the other.  Life is full of peaks and valleys.  But God is with us either way.  “The God of the Mountain is Still God in the Valley.”  1 Kings20:23-27.  When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top.  And being in the valley makes the mountain top all that much sweeter.
MOLESKIN:
Thanks to Worm for stepping up for the Q on Friday!
ANNOUNCEMENTS:
Hardship Hill!

Logging some track time

THE SCENE: Mid 30s and crystal clear. Definitely still a bit nippy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 exercises to establish the “25” pattern.  Start with 20 SSH, then 5 Imperial Squat Walkers, then 15 SSH, 10 ISWs, etc., etc.
THA-THANG:
Mosey to the track for 5 sets of 2 exercises each, same pattern as the warm-o-rama.  Between each set, run half a lap, 10 burpees and then run back to the beginning for the next set of exercises.  The sets:

  • Merkins and BBS
  • Iron Mikes, 2 ct and Flutters, 4 ct
  • Carolina Dry Docks and Squats
  • Hit the bleachers for Box Jumps/Step Ups and Dips
  • Monkey Humpers and LBCs, 4 ct

Mosey back to the front of the school and grab the log.  Roll the 20 sided die and do the corresponding exercise listed on the log.  4 volunteers pull the log to the other side of the parking lot with the rest of the PAX sprinting.  Repeat the roll/exercise routine and 4 new volunteers pull log back to start.  Rinse and repeat about 4 times.
MARY:
Just enough time to cash out with ATMS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the lesson provided by Judas.  Don’t let pride in your skills and achievements lead to the path of temptation and downfall. Prayers for Chaucer and his family and Fast-n-Easy’s mom as she travels back to Nebraska.
MOLESKIN:
Welcome FNG Manilow, a great addition to the PAX for sure.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

48 is the new 12

THE SCENE: Crisp (29) and clear.  Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct) x 48; couple of laps around the parking lot; Squats (4 ct) x 32 (4×8=32)

THA-THANG:
#1:  12s – Like 11s, but more awesomer.  Burpees and Hello Dollies (4ct) with a run from one side of parking lot to the other in between.

#2:  Mosey to the cloud:  48 LBCs

#3:  Mosey to the back parking lot. 32 Speed Skaters.

#4:  More 12s with Merkins and Squat Jumps, but this time, run a quarter lap between exercises.  Check the time and abort early so we have time for . . .

#5:    Mosey to Cardiac.  4 stops up the hill with 8 reps of each: Manmakers, Flutters (4ct), Sumo Squats (4 ct); Dips (4 ct).

MARY:
Captain Thors till we reach 8 BBS and 32 AHs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
In my 49th trip around the Sun, I’m going to try to get out of my comfort zone.  This is difficult for me.  I love being comfortable.  I think about Paul’s exhortation from Philippians 4:13 and the level of discomfort Paul took on.  If God saw Paul through his discomfort, then he’ll surely see through any that I have.  Push on!
MOLESKIN:
I’m proud to share a birthday with High-Heels!  Continued prayers for Cheatsheet’s grandmother and daughter.
ANNOUNCEMENTS:
Polar bear plunge on New Year’s and sign-ups open for Hardship Hill.

Yule, as in log. Not that I have a Log . . .

THE SCENE: 40s and trying real hard not to rain.
F3 WELCOME & DISCLAIMER  Nope, still not a professional
WARM-O-RAMA:
SSH x 30; BAC; Squats x 25ish.

High knees from one side of parking lot to other, mosey back.  Then butt kickers, then karaoke.

THA-THANG:
Introductions are made with the Asylum Yule Log aka Santa’s Sleigh.

4 reindeer pull the sleigh from one end of narrow parking lot to other and back while the elves work in the shop doing Manmakers, LBCs, Narrow Squats and flutter kicks  Trade off until everybody has done one round of each exercise and pulled the sleigh at once.

Mosey around back with yule log in tow.  Volunteers switch out.  Start with 4 pulling the sleigh.  Switch to 3 after one harness breaks.  During switches, do some form of exercise.  Wait a bit while the Q hits the ground after getting tangled with the sleigh.

At the back parking lot, do the following exercises, followed by full out sprint across parking lot, followed by 10 second rest and slow mosey back to start.  Repeat with different exercise.  Each round consists of:

  • Burpees x 10- sprint- slow mosey back
  • Merkins x 20 – sprint – slow mosey back
  • Smurfjacks x 30 – sprint – slow mosey back
  • Lunges x 40 – sprint – slow mosey back
  • Reverse back down to Burpees
  • Modified Dora:  4 teams of 3.  Each team provides one reindeer to pull sleigh across the parking lot while the other two on the team are doing exercises.  Keep switching out until done with:
    • 300 Merkins
    • 200 BBS
    • 100 Burpees
  • Mosey with sleigh back to AO for 100 count shoulder shredder

MARY:
A little Capt. Thor and Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happiness does not come from the absence of struggle.  It comes from the ability to deal with struggle.  We all struggle.  It is easier to overcome if you have help.  Who can we help overcome their struggles?  Who can we help find happiness?
MOLESKIN:
Coffeeteria and fellowship followed
ANNOUNCEMENTS:

Barkley Redux (or Ode to Zygote)

THE SCENE: A bit nippy (21 F) but lots of stars
F3 WELCOME & DISCLAIMER

I’m still not a professional.  Took note of all the faces to brave the cold
WARM-O-RAMA
SSH x 25

BAC x10, then reverse it

Cherry Pickers x 12

THA-THANG:
Mosey up the hill toward the upper loop around the Asylum building

  • Four checkpoints per lap, different exercise each checkpoint and each lap
  • First lap:  CP1: Am Hammers x 40; CP2 at rock pile: Curls x 25; CP3: Merkins x 20; CP4 Iron Mikes x 30 (15 per leg);
  • Lap 2:  CCD x 20; Triceps overhead press x 25; Smurfjacks x 30; Flutters (4 ct) x 25
  • Lap 3:  Squats x 40; Rows x 25; LBCs x 40; Diamond Merkins x 20
  • Lap 4: repeat exercises from first lap
  • Ran out of time, head back to AO

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Chaco, Waffle House, Charmin
CIRCLE OF TRUST/BOM:
Be available to others, even if you don’t know what that means.  God will point the way.
MOLESKIN:

ANNOUNCEMENTS: