F3 Knoxville

Focker’s Bachelor Party

THE SCENE: A nice comfortable morning. No rain and just enough sun.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHs, lots of joint rotations, tempo merkins and squats.
THA-THANG:
Started off nice and easy with some Doras. Battle Buddy pairs completed 50 merkins, 100 squats, and 150 LBCs.

After that, we took a lap around the field stopping at six stations along the way. The first round was a demonstration with 5 reps each. Then we released OYO to complete the ladder of 5-10-15-10-5.

  1. Squats
  2. Merkins
  3. Flutter Kicks
  4. Lunges
  5. Prone Row
  6. Burpees

Once we completed going ’round the field a couple of times, we gathered by the flags near the fountain. Running between the two circles of flags, we completed two rounds of 7s. First was merkins and squats; second was SSHs and flutter kicks.

MARY:
With four minutes remaining, some of the veteran PAX took turns leading us in core work.

COUNT-OFF & NAME-O-RAMA
22 PAX to include 6 out-of-town FNGS (Heisenberg, Tyson, Martha, Floater, Hustler, Snake Eyes).

CIRCLE OF TRUST/BOM:
Misfire gave his soon-to-be brother-in-law, Focker, some words of wisdom and encouragement. We concluded with a BOM praying for Focker and his soon-to-be wife.

Clydesdale Cardio

THE SCENE: Perfect morning for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lot’s of circles. Arm circles, knee circles, hip circles, etc.
THA-THANG:
Simple, Tough, and Effective.

Went out for a mosey down towards the river. Hooked a right and ran towards TBA and sprinted up Lake Loudon. Next we hit Manning Pass. Mosey’d down and then sprinted up, checkerboard to checker board. Continued towards the Hill, but went around it instead of up for the sake of time. Ended up back at the AO with just enough time for 90 seconds of Mary led by Pfeiffer and Postman.

We sprinkled in some burpees throughout the run Kiss-My-Grits style.

COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG). Swanson, Jorts, Passport, Huffy, Anteater, Abort, G-6, Band-Aid, Postman, Pfeiffer, Soot.

CIRCLE OF TRUST/BOM:
Sometimes the thing we need is something Simple, Tough, and Effective. Nothing fancy about a hilly Mosey, but it’s great for conditioning. In life, sometimes we just need to grind and get it done.

Leaders lead from the front. You don’t always have to be the fastest or in the best shape, but people look to you for guidance. A leader has to be able to maintain command and control of his element.

ANNOUNCEMENTS:
Convergence at Big Ball and service opportunity on May 12!

Alphabet Soup

THE SCENE: Cool morning. Ice and snow still lingering about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Did a nice thorough warm-up to include lots of little baby knee circles.
THA-THANG:
Due to slippery conditions, we decided it best to not run at all.

Alternated between lunges and bear crawls to the amphitheater. Played a little frog get across the street.

Alphabet Soup to Heaven

PAX split into 2 teams of four. We bunny-hopped up the stairs to various letters to spell the words “food,” “coffee,” and “oneness.” This was conducted relay style.

7s

Did these with box jumps and derkins with rapid-succession alternating single leg stair hops (aka ran up the stairs) in between sets).

Found our way back to the AO through a variety of bear crawls and lunges.

Ring-of-Fire Merkins x8

Ring-of-Fire Squats x4

MARY:
Put the Cherry on top with a set of flutter kicks and hello dolly’s.

COUNT-OFF & NAME-O-RAMA
8 PAX

Soot, AAA, G-6, Trowel, Drive-Thru, Amazon, Swanson, Postman

CIRCLE OF TRUST/BOM:
In the darkest, coldest days of the year, we need to double down on the 2nd F. Pay attention to the men in our lives that may be isolating or withdrawing from fellowship. Find creative ways to reach out and be a light in the cold dark winter.

Soot Summer Special Part III

THE SCENE: Almost thunderstormed, but didn’t.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little baby arm circles, 8-count push-ups, mosey to Peyton Manning Pass.
THA-THANG:

Mosey’d around 11th street garage. Bear crawled across the pedestrian bridge. Route 66’d the light polls on the north side of The Hill with a single burpee at each. Mosey’d to Peyton Manning Pass.

11s up and down Peyton Manning Pass, endzone to endzone. Merkins at the bottom and squats at the top.

Added some Colorado Springs flavor with a sprint up the Manitou Incline to Pikes Peak (sprint up the stairs to the top of The Hill). Bear crawled across the pedestrian bridge again. Did Indian Runs down three flights of the 11th Street Parking Garage and back to the AO. Finished with Taking the Field.

MARY:
Rotated through the PAX for Four-Minutes-o-Mary. Several PAX contributed with various core exercises 15-20 reps each.

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG). Soot, Steam, Duggar, Precious, Reverb, Butterfly, Magic Mic, Postman, PDA, Doubtfire, Swanson, Passport, Drive Thru, Backdraft, Stool (FNG)

CIRCLE OF TRUST/BOM:
Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” – Romans 12:1-2

Don’t conform to the fear and despair in the world around us. Be true HIMs in our families and communities by renewing our mind and being transformed. Be the hope and the light and the strength the world needs.

MOLESKIN:
It was great being back in town and getting to Q with you all again!

Sunrise at the Sunsphere

THE SCENE: Calm, cool morning
F3 WELCOME & DISCLAIMER

THA-THANG:

Kiss My Grits throughout the entire beatdown (5 8-count Merkins every time a PAX calls out another PAX with “Kiss My Grits”)

Lunges to the Big Ball

7s

  • Big Ball Pull-ups
  • Burpees at the top of the stairs

Lunges back to AO

Partner Shoulder Presses and Lat Raises

Cobras and Overhead Arms Claps

‘Round the Fountains

  • Lunges, Bear Crawls, Crab Walks, Side Lunges

COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Thanks for letting me come back and lead a beatdown! Explore F3 outside of Knoxville if you get the chance. Learn something from other cities and try to leave some Knoxville flavor as well.