F3 Knoxville

Author: Pfieffer

Being Flexible Is More Than Doing Yoga…

THE SCENE: Warm and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, Merkins x10 IC, Tempo Squats x10 IC
THA-THANG:

PAX formed two lines and moseyed to the TN Ampitheatre and partnered up with a battle buddy.

The PAX completed 4 rounds of each of the following:

Partner A completes 25 Merkins while Partner B sprints to the top of the Ampitheatre stairs and completes 2 burpees.  Switch out until BOTH partners have completed 4 round of each.

The PAX completed 30 flutter kicks on a 4 count in cadence and formed the mosey lines back up.

The PAX went on a mosey to the steps of the backside of THE HILL on UTK campus, each man had to sprint the stairs touching every step along the way and hold plank until everyone had completed the evolution.

The PAX moseyed by Neyland Stadium, Thompson-Boling Arena, and down by The Rowing Team Boathouse for a river mosey to the steps to the bridge by Walnut Street.  The PAX partnered back up and completed 2 rounds a piece of sprinting those stairs while their battle buddy completed 25 merkins.  After both battle buddies completed the task the PAX moseyed back up those stairs and across the bridge to Walnut Street.

PAX did an all out jailbreak sprint up the Walnut Street Hill.  A 10 count was administered and the PAX moseyed back to the Start Point for the finishing touch…

MARY:
At the Ampitheatre stage the PAX did 14 4 count plank jacks IC, Hello Dolly x 15 IC, and Boat/Canoe variations until 8 AM.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 FNG (8 seconds)
CIRCLE OF TRUST/BOM:
Spoke on stepping outside our comfort zones and being able to be flexible and selfless on a dime’s notice and the importance of being flexible each day with all that life can give us.  Belding also mentioned the prayer requests for educators, students, admin, and all involved not only in FL after the school tragedy but across the nation as we all move forward.  Aye.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Stairs of Doom

THE SCENE:

A warm 40 and crystal clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC, Baby Arm Circles (Forward/Reverse) x10 IC, Side Straddle Hops x25 IC
THA-THANG:

PAX formed two lines of 7 and we moseyed to the backside of The Hill on UT campus for some work on a beautiful and brutal staircase.  The PAX picked a battle buddy to complete the following:

Partner A sprint to the top of the stairs and do 2 burpees while Partner B does 25 merkins and jump rope at the base of the hill.  Partners A & B interchange and this will be completed 4 times for both partners.

As a PAX we moseyed up the stairs and reformed our two lines.  We kept a tightly formed two lines and moseyed to the Humanities building outdoor Amphitheater and performed the following:

  • 11’s with Prisoner Box Jumps (Hands locked behind head) and Dips

The PAX then did a two line indian run around the backside of campus and headed back to the AO.  Along the way we performed 40 Flutter Kicks IC  on a 4 count and moseyed to the AO.  As we came to the infield across from AO the PAX did a jailbreak sprint and we circled up. 

MARY:
40 Flutter Kicks IC on a 4 count along the mosey back to the AO.
COUNT-OFF & NAME-O-RAMA
15 PAX (3 FNG’s)
CIRCLE OF TRUST/BOM:
“Don’t look out only for your own interests, but take an interest in others, too. (NLT)” -Phillipians 2:4

We all as human nature would have it worry about ourselves.  I know that I do the same at home with my wife in regards to helping at the house or with the dog, etc. after a long road game or a stressful day but she needs my help as a teammate and spouse.  This is true for all of us in lots of areas, the challenge today is to see how we can be sensitive to other’s needs and adhere to them today.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Stairs and Pain

THE SCENE: Crisp and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH X25 IC, -Tempo Squat x10 IC, -BAC x10 (Forward/Reverse) IC, Tempo Squat x10 IC, SSH x25 IC
THA-THANG:

PAX form two lines and mosey around area to identify each station…

AMRAP (12 minutes)

As many rounds as possible for 12 minutes the PAX completed 10 reps at three stations of the following…

  • Pull-ups at the Big Ball Beams
  • Box Jumps at the TN Amphitheater Stage
  • Burpees at the Bridge

Abort gave us a 10 count…

Mountain of Pain

PAX sprinted to the top of the Big Ball Steps and did the following:

  • Hand-release Merkins 10-1 (10 at top of steps, 9 at bottom, 8 at top, rinse repeat to 1 rep at the bottom)
  • When finished PAX did Flutter Kicks x20 IC, American Hammers x20 IC until the six was up.

Preacher gave the PAX a 10 count…

PAX sprinted to the flat area (for time purposes) instead of to the very top of BB Steps and did the following:

  • Same 10-1 repetition as the Hand-Release Merkins but this time WW2 Big Boy Sit-Ups were completed.

PAX re-formed their two lines again and moseyed to AO starting point.

MARY:
CASH OUT with ATM’s (15 4 count shoulder taps IC, 10 tempo merkins on a single count IC, 10 speed merkins x10 IC)
COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG!)
CIRCLE OF TRUST/BOM:
Spoke about intentional leadership on my NYE Q.  The same is true now.  If we are not moving forward, we are being stagnant.  If we are being stagnant then we are being left behind.  The downtown AO has unlimited potential and if we want to see it grow we must cultivate it and that happens from stepping outside our comfort zones and intentionally leading here.  Challenge this AO to two VQ’s next week at the Big Ball AO.  If guys have questions, get with any of us who have Q experience as a resource or even as a Co-Q.
MOLESKIN:
Prayer request were made.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Intentional Beatdown

THE SCENE: Dark and chilly into a beautiful crisp TN sunrise over the water.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop x25 IC, -Monkey Humpers x10 IC, Baby Arm Circles F/R x10 IC, Side Straddle Hop x 25 IC

THA-THANG:
PAX form two lines and mosey to flag pole at by The Pavalion. Grab a battle buddy and AMRAP for 15 mins the following…

“AMRAP”

  • candlestick burpees (overhead clap at end) x10 reps
  • 10 pull-ups at baseball dugouts
  • 10 box jumps at playground area

PAX circle up and do 20 squats IC and head to AO…Once at AO split up 11 PAX on both sides of AO for spacing purposes and complete the following…

“BEAR W/ ME”  Complete this circuit 3 times

  • Bear crawl 12 yards to cone and do 20 Pickle Pounders
  • Bear crawl 12 yards to next cone and do 20 Merkins
  • Bear crawl 12 yards to next cone and do 20 Squats
  • Bear crawl 12 yards to next cone and do 20 Carolina Dry Docks
  • Bear crawl 12 yards to last cone and do 20 Flutter Kicks on a 4 count

PAX Circle up and complete 25 Side Straddle Hops IC and mosey to bottom of Baby Hill with their battle buddy…

“Baby Hill Pain” PAX complete 4 rounds of the following

  • Partner A sprints the hill and does 25 Derkins while Partner B awaits at bottom jumping rope.  Partners interchange.
  • Rounds 1 and 3 PAX do Derkins
  • Rounds 2 and 4 PAX do Incline Merkins

PAX mosey to AO and circle up…

MARY:
Hello Dolly x20 IC, American Hammer x20 IC, Pickle Pounders x12 IC, Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
22 PAX Count & 0 FNG’s
CIRCLE OF TRUST/BOM:
Everyone wants to make New Year’s resolutions and those imo are pointless.  Resolutions are a hopeful map that leads to disappointment.  As HIM’s at home, work, our workouts, etc. we have to focus on intentionality and specific goals to have the right direction toward our purpose as leaders in our respective homes and environments.
MOLESKIN:
Quick Picture
ANNOUNCEMENTS:
Cofeeteria announcement

Pumpkin Carving

THE SCENE:  44 and Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x30 IC/ Cherry Pickers x10 IC/SSH x20 IC/Imperial Walkers x12 IC/SSH x15 IC/Baby Arm Circles Forward/Reverse x10 each IC
THA-THANG

  • Mosey to TN Amphitheater Stage as a PAX and do the following together…
    • 10 Hand Release Merkins, 15 Squats, 20 BBS (take lap around Big Ball)
    • Rinse and Repeat 3 times.  on 3rd trip up sidewalk going behind the Amphitheater steps PAX must bear crawl up to top before returning to stage.
  • Mosey to Big Ball Steps…
    • 7’s with Burpees and Hand Release Merkins (Burpees at the bottom, HRM’s at top of first level of steps.
  • Mosey to Big Ball infield…
    • Partner UP with a Battle Buddy and wheelbarrow across infield to starting point (alternating who is crawling when partner is at exhaustion)

MARY:
Flutter Kicks IC x20, Hand release merkins IC x10, Hello Dolly’s x15 IC, Hand Release Merkins x7 IC, Pickle Pounders x14 IC
COUNT-OFF & NAME-O-RAMA
16 PAX & 1 FNG “Swanson”
CIRCLE OF TRUST/BOM:

Proverbs 27:12 “A prudent person foresees danger and takes precautions.  The simpleton goes blindly on and suffers the consequences.” (NLT)  Too often times I find myself being the simpleton.  Reflect throughout your day at a particular time such as lunch and pray about your day and needs/concerns so that God keeps your heart receptive to His ways.  If you want prudent results you can’t act in a manner of the simpleton!!

MOLESKIN:

ANNOUNCEMENTS:
As we were all walking to our cars Passport and myself encouraged others to sign up to Q/Co-Q!  Commit to stepping out of your comfort zones and lead by serving.