F3 Knoxville

2.0 Black Friday Event

  • The Scene:
    • Overcast 50 degrees..perfect day for a workout at The Burbs!
  • Welcome/Disclaimer:
    •  Archie/Cheddar claimed they are not professionals, however we aren’t convinced..
  • Warm-a-rama
    •  Archie/Cheddar led the warm up.
      •  Cheddar sensed we were all a little sluggish from all the turkey, so it went like this:
        • Bur-pees
        • Squats
        • Merkins
        • Up Hil Leap Frog
  • Tha-Thang-FullHouse took over and led the way:
    •  Indian Run to the bridge. We frog jumped across the bridge and indian ran through the park to frog jump across the next bridge.
    • It was a free for all to the base of the hill…
    • Relay race up the hill with 2.0’s vs 1.0’s. Each partner runs twice!
      • 2.0’s grouped in 4’s while the dad’s were in 2’s
      • Dads handicapped with the Bernie
      • The 2.0’s were victorious!
    • Mosey on over to the Tennis Court
      • Partnered up and started at the practice wall.
      • One partner does a wall sit while the other partner bear crawled to the tennis net.
      • Repeat with Crab Walk
    • Regrouped at AO and headed to the open field with a Kickball
      • we played capture the ball. The Q punts the ball as far as they can..the PAX pursues. First to the ball gets to kick it next.
      • Each time we got the ball the 2.0 said their name and something they are thankful for.
      • Each 2.0 can only recover the ball once–allows everyone a chance.
    • Mosey back to AO-basketball court for some Suicides  Wind sprints or Ladders
  • Mary:
    • Flutter Kicks
    • Box Cutter
    •  LBCs
    • Planks
    • We finished up with a version of ring of fire. The kickball was passed around the circle. If you have the ball you do a burpee while the rest of the PAX follows the Q’s lead
      • FIrst Round was:
        • FLutter Kicks
        • Freddy Mercuries
        • LBC’s
        • Repeat
      • Second Round
        • Plank-left-center-right repeat until done.
  • Name-O-Rama
    • 18-(6-1.0s & 12-2.0s)
    • 2 FNK-s got names. We had T-rex(kick-flip) and Copperfield (erector)
  • COT
    • 1 Timothy 4:4-5
    • We talked about being thankful and specifically prayerfully thankful for all that god has created..
  • Moleskin
    • Look out for a new location and a 2.0 workout soon!a

Who’s the Q?

THE SCENE: Confusion..no Q….Is it spring?… 57 degrees with a slight breeze ended up being a perfect morning.
F3 WELCOME & DISCLAIMER: DONE

WARM-O-RAMA: 
warm-up: 25 4xSSH, 25 Imperial Walkers, a bunch of baby arm circles and overhead claps (burning!). 5 bur-pees
THA-THANG:
Did a little mosey around the park with 3 sets of light poles to light pole including lunges, jog, high knees, jog karaoke one way, jog, karaoke the other way with 5 bur-pees to top it off x3

We conveniently ended up at Everest:

  1. Everest at 50% to the top
    1. at base we did (all 4x) 20 Freddy Mercuries, 20 box cutters, 20 flutter kicks
  2. Everest Bernie style with 2 15 step sprint break (turn around sprint 15 steps and then burn again repeat)
    1. Plank workout with all variations of knee to elbow, hands and feet out and up
  3. Everest All the way to the Rock pile with what you have left(there is not rock pile, Rogero took our rocks WTH!!!)
    1. Al gore till 6 arrived and knocked out 5 bur-pees while heart was pounding!

We mosied on down and around the loop back to the cloud. Took a couple breaks to perform 5 squat jumps, 5 star jumps with 5 bur-pees to top it off.

Cloud: 2 sets of 10 incline merkins/10 box jumps/10 decline merkins/10 triceps dips

MARY:
Plank and Superman to end off the session
COUNT-OFF & NAME-O-RAMA
9 including Boomer our FNG of the day brought to us by the internet…welcome Wade!
CIRCLE OF TRUST/BOM:
Secrecy and Unity. Talked about how we as brothers need be unified and remember when you gain someones trust and the share keep their secrets a secret. Sometimes we even need to withhold details from the M and keep it between you them and God!
MOLESKIN:
Prayed for G6s son as well as Quickbooks friend
ANNOUNCEMENTS:
n/a

Asylum Rainbow Run

THE SCENE: 33 Degrees, +4 than the weatherman said…quite toasty
F3 WELCOME & DISCLAIMER:

Check

WARM-O-RAMA:

  • SSHx25
  • Imperial Walkersx20
  • Baby Arm Cirles – 10 front thumbs up- 10 back thumbs down into 10 overhead claps and 10 backhand claps—Fullhouse was a burnin!

THA-THANG:

  1. Mosey’d our way along the new section of trail while working in 3 sets of: 10-squats, 10-front lunges, 10-rear lunges and 10 Name your speed skater (apolo ohno etc)
  2. Headed to the bottom of the hill that goes up by the Aylum and back down. We did 2 trips with excersices at stop sign, 1/4 (end of guardrail), 1/2 top-rock pile, 3/4 at sign, and stop sign. Each way we did reps of 2, 4,6, 8 and 10. 4 trips included:
    1. Merkins
    2. Star Jumps
    3. Big Boys
    4. Burpees
  3. On the way back we did 2 more sets of our leg workout in 1.

MARY:
Finished with some ab work:

  • Flutter Kicks 4×25
  • Box Cutters 4×10
  • Freddie Mercuries 4×25

And a Finale of ATM’s!!!

COUNT-OFF & NAME-O-RAMA
6- see TAGS

CIRCLE OF TRUST/BOM:

Talked a bit about justification and a podcast about the jewish justification process see link in Groupme for more…

How are you justifying your ways??

MOLESKIN:
Crab-legs tweaked his back…pray for quick healing as the elderly fall out 😉

 

West Hills Park 2.0

THE SCENE: Everyone was dragging a bit from Turkey Day but the weather was perfect 50’s and sunny

F3 WELCOME & DISCLAIMER:

Happened

WARM-O-RAMA:

Circled up and ran through the following:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Baby Arm Circles
  • Merkins

THA-THANG:

  1. Mosey’d down to the open field for a game of Turkey Tag:
    • First game everyone was on their own. You get tagged, you do 10 merkins and hold plank till the last Pax is tagged.
    • Second game we did 2.0s vs 1.0s. They dominated us. There was no chance at survival…
  2. Mosey’d over over to the hill by the tennis courts for a little Dora/Kora- the 2.0’s partnered up and the 1.0’s partnered up for:
    • 100-LBCs
    • 75-Squats (why don’t squats have a silly name??)
    • 50-Merkins
  3. Mosey’d back to the open field by the Volleyball net and played a little game of Retriever- Q punts soccer ball and which ever PAX gets their first gets to call out a workout, to make it fair each Pax can only retrieve once:
    • Gridiron selected SSH x 10
    • Alabama selected Freddy Mercury’s x 10
    • xxx selected Pistons x 20
    • Ninja selected Arms Circles x 20

MARY:

  • Flutter Kicks
  • Supermans T-W-I

COUNT-OFF & NAME-O-RAMA

7-2.0s : Gridiron, Cheddar, Flipper, Marshal, Raphael, Ninja and Tumble

5-1.0s: Kentucky, Archie, Tollbridge, FullHouse. Doubtfire made a showing but got distracted by the playground..

2-FNK’s Kentucky’s 2.0s have been appropriately named Tennessee and Alabama

CIRCLE OF TRUST/BOM:
We went around and all in one word told that PAX we were thankful for…examples are family, God, friends, sports, mac & cheese etc..
MOLESKIN:
Post Q we played in FullHouse’s backyard and had a load of fun!

 

Later Q

THE SCENE: Steamy 70 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quick: Side straddle hops, tempo squats, tempo merkins and  baby arm circles front then back with some overhead claps…to tha thang
THA-THANG:

It was a Hilly Dora Day

  • Everest
    • 150 Rear Lunges
    • 100 Carolina Dry Docks
    • 50 Big Boys
  • Follow the Guard Rail up to Asylum
    • 150 Squats
    • 100 Merkins
    • 50 4 Count Flutters
  • Hill by the AO
    • 150 Lunges–modified to until battle buddy gets down
    • 150 Tri-cep Dips—modified to battle buddy gets down
    • 50 LBC- didnt make it the 6:15 arrived

MARY:
no time to much Thang
COUNT-OFF & NAME-O-RAMA

7 HIMS

CIRCLE OF TRUST/BOM:
We took a moment to check out the stars, BOM was to take a moment to see God’s wonder in your day. There is always something that is amazing. Slow down and appreciate it!

ANNOUNCEMENTS:
Hurricane survivors, Prayers for Lazarus mom’s boyfriend, Archie’s mother in law, fundraising for non profits and safety for our families as we are away!