F3 Knoxville

Author: Quarantine

Spring Practice

THE SCENE: 49 degrees, cloudy, great day for some practice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4-count) x 12 forward, x 12 back

Cherry pickers x 12

SSH (4-count) x 20

5 burpees

THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • Kick Coverage:  PAX splint into 2 equal groups.  Line up on goal line.  1 HIM kicks or punts the ball as far as possible, the rest of the group sprints to the ball, the HIM who recovers the ball has 5 reps of appointed exercise, everyone else 10 reps.  Second group goes while 1 group completes reps on opposite side of field.  Repeat until all PAX have kicked.  Exercises: Round 1 burpees, Round 2 Wide Merkins, Round 3 Ranger Merkins, Round 4 Diamond merkins, Round 5 Catalina wine press, repeat as necessary.
  • Tennessee Drill:  Circle up in middle of field.  Groups of 4 in center battle with appointed exercise to exhaustion while 1 HIM calls out cadence, last one standing is the winner.  While central group is battling, PAX in circle perform appointed exercise.  Round 1:  Center WWII sit-ups , circle squats.  Round 2:  Center Merkins, circle forward lunge.  Round 3:  Center Hello Dollys, circle Reverse lunge.  Round 4:  Center CDD, circle Bobby Hurleys.
  • Two Minute Drill:  Cross the field with appointed exercise as a group until goal line is crossed.  1:  Broad jum burpees x 5.  2: Bear crawls 4-count x5.  3:  Crab walks 4-count x 5.  4:  Merkins x 5 (we did not make forward progress, but it was well executed.  5:  Forward lunge x 5.  6:  Cross the goal line with high steps, finishing with your best Heisman pose.
  • Mosey back to AO

MARY:

  • Out of time

COUNT-OFF & NAME-O-RAMA
19 strong with 1 FNG.  Cougar and Bullseye  were also in attendance (could not find their tags).  Welcome FNG Jarrett Delozier ( Zacchaeus)
CIRCLE OF TRUST/BOM:

  • How do you handle or respond to constructive criticism?
  • “Criticism may not be agreeable, but it is necessary.  It fulfills the same function as pain in the human body.  It call attention to an unhealthy state of things.”  Winston Churchill
  • “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”  Norman Vincent Peale
  • “The fear of the Lord is the beginning of knowledge.  Fools despise wisdom and instruction.”  Proverbs 1:7

MOLESKIN:
Pray for Sam, friend of G-6, who is fighting cancer.

Roots

THE SCENE: 39 degrees, cloudy, a slight pleasant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10

SSH x 25 in cadence

Tempo Merkin x 10

Tempo Squat x 10

5 burpees on your own
THA-THANG:

  • Mosey to the Big Ball
  • Morning Call:  Pax split into 2 groups, first person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Split into groups of three, mosey towards Volunteer Landing, each group picks up one rock along the way.  Share the load until we reach Volunteer Landing.
  • In our teams of three, partner 1 does shoulder presses with rock while partner 2 performs  WWII sit-ups at other end of the Landing, partner 3 runs between performing 5 burpees in the middle.  Switch until each partner has completed both exercises.  Repeat with curls/flutter kicks, squats with rock/sweat angels, triceps extensions/American Hammers.
  • Mosey back towards the AO with rock, putting it back along the way.
  • Out of time

MARY:
No time for Mary today.  We had already put in a bit of overtime.

COUNT-OFF & NAME-O-RAMA
17 strong this morning planting good roots.  No FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:7-8 But blessed is the one who trusts in the Lord, whose confidence is in Him.  They will be like a tree planted by the water that sends out its roots by the stream.  It does not fear when the heat comes; its leaves are always green.  It has no worries in a year of drought and never fails to bear fruit.

Where are your roots?  What do you place your trust and confidence in?

Jeremiah 17:5-6 Cursed is the one who trusts in man, who draws strength from mere flesh and whose heart turns away from the Lord.  That person will be like a bush in the wastelands…

Assessing our roots:  What is your first response when tribulations or calamity strikes?  If your response is stress, fear, worry it may indicate we have faulty roots.  In trials are we life givers or takers?  In the midst of struggles are we continuing to bear fruit and breath life into others?

Just Keep Moving

THE SCENE: 27 degrees.  Cloudy.  Snow on the way (hopefully)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH x 25

Baby arm circles 12 forward, 12 back

Tempo Squat x 10

SSH x 25

Tempo Merkin x 10

THA-THANG:

  • Mosey to UT parking garage
  • Dora 1-2-3:  Partner up.  Cumulative 100 merkins, 200 LBC’s, 300 squats between partners.  While one partner performs exercise, other partner Bernie Sanders up the ramp, touches the wall and runs back.  Jack rabbits help slower PAX finish reps.
  • Burpee Dans:  1 burpee then 4 lunges across garage, turn around and repeat with 2 burpees and 4 lunges back.  Repeat with 3:4, and 4:4 ratios.
  • Four Corners:  10 BBS first corner, run to 2nd corner and complete 10 flutter kick (4 count), run to 3rd corner and 10 American hammers (4 count), run to 4th corner and 10 Hello Dollys (4 count).
  • Mosey back to AO

MARY:
La La Leggy:  20 squats, 20 lunges (10 each leg), 20 drop lunges (10 each leg), 20 jump squats, 20 calf raises

COUNT-OFF & NAME-O-RAMA
16 strong.  No FNGs.  Ponder was also in attendance, but I could not find his tag.

CIRCLE OF TRUST/BOM:
Just keep moving.  We have applied this to our workouts the last several weeks due to the cold weather.  If we don’t, our bodies shut down, hypothermia begins, and left unchecked we die.  We can apply this to our personal and spiritual lives as well.  If we are not moving forward we are stagnant at best and more likely than not regressing.  What areas of your life have become stagnant?  What have you neglected or given up on?  What can you change or do to take action in these areas of your life?

Hebrew 12:1 Therefore since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfector of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

ANNOUNCEMENTS:
Encouragement to sign up for open Qs

Countdown to Christmas

THE SCENE: 43 degrees, foggy, the gloom in perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 10

Baby arm circles forward x 12 then backwards x 12

SSH x 25

Tempo merkins x 10

Tempo squats x 10

THA-THANG:

  • Mosey to the big ball.  Big ball pull ups x 10
  • Mosey to the big Christmas tree down town
  • 4 corners escalator:  5 burpees first corner, Crab walk to 2nd corner and 5 burpees then 20 lunges (10 each leg), Bear crawl to 3rd corner then 5 burpees 20 lunges 30 merkins, Crab walk to 4th corner and 5 burpees 20 lunges, 30 merkins and 40 squats, Crawl Bear to start, alternating flutter kicks and hello dollys until six arrive.
  • Countdown to Christmas:  Bear crawl around the big tree then 6 body builders, repeat with 5, 4, 3, 2, and 1.  Hold Al Gore until six arrives
  • Mosey to nearby hill, 5 big boys at bottom and Bernie Sanders to top, Rise and repeat with 10 big boys at bottom.
  • Mosey back to big ball.  Big ball pull ups AMRAP.
  • Mosey back to AO for Mary.

MARY:
Not much time left.  Combo boat canoes/American hammers 10 in 4 count boat, 10 in canoe, 10 back in boat.

COUNT-OFF & NAME-O-RAMA
11 HIMS strong.  1 FNG Uni (Dustin Waterhouse).  G6 and Popeye were also in attendance, but I could not find their tags.

CIRCLE OF TRUST/BOM:
We spend a lot of time around the tree at Christmas buying gifts, decorating, etc.  Let’s make sure we spend some time everyday in the stable where the true gift of Christmas is found.  “Rejoice greatly O daughter of Zion!  Shout aloud O daughter of Jerusalem.  Behold your king is coming to you;  righteous and having salvation is he, humble and mounted on a donkey…”.  Zechariah 9:9

MOLESKIN:
Continue to pray for G6’s friend with the eye problem.  Praise that it has shown some improvement.  Pray for G6’s friends expecting a child and findings of chromosome abnormalities.  Pray for Pfeiffer and his wife for Christmas travel.

Whirlpool

THE SCENE: Low 40’s, a bit nippy, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10
  • Tempo Squats x 10
  • Happy Jacks (5, 4 count SSH followed by 2 squat jumps) x 5 sets
  • Tempo Merkin x 10

THA-THANG:

  • Mosey to the amphitheater for whirlpool instructions.
  • Whirlpool (timed exercise ~20 min AMRAP).  5 stations around World’s Fair pond.  #1 Box jumps x 10 on amphitheater stage.  #2 Derkins  x 10 amphitheater steps.  #3 Lunge across bridge.  #4 Carolina dry docks x 10 base of convention center steps.  # 5 Pull-ups x 10 on the Big Ball!  Mosey from station to station as many laps as possible until time called.  Big boy sit ups until last group arrives.
  • Recover to crosswalk under the bridge
  • Triple Nickel.  Run from crosswalk uphill to intersection of Clinch and World’s Fair Park drive.  5 merkins at the top, then run back down.  5 merkins at the bottom.  Rinse and repeat x 5
  • Return to AO for Mary

MARY:

  • 4 count Sweat Angels x 20
  • 4 count American Hammers x 15
  • Cash out with some ATMs

COUNT-OFF & NAME-O-RAMA

16 PAX strong.  No FNG’s, but second timer George Locken  forgot his previously  given F3 name.  It was agreed to rename him Mr. Magoo.

CIRCLE OF TRUST/BOM:

  • Philippians 4:4 Rejoice in the Lord always.  Again I will say rejoice.
  • What do you rejoice in?
  • It is not in our circumstances we find joy.  Circumstances will often not allow it.  Joy resides in the Lord.