F3 Knoxville

Author: Soot

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.

Rise Up to Fall Back

THE SCENE: Cool and Dark… and a little grassy
WARM-O-RAMA:
Side-Straddle-Hops, Baby Arm Circles, Arm Stretches, Cherry Pickers, Windmills, 8-Count Merkins
THA-THANG:
Ring-of-Fire Merkins to 7

Buddy Bear Crawls (2x per PAX) + 25 Squats (4x)

Descending Sprint + Burpee Cardio Ladder

Tunnel of Love (2x)

MARY:
Row, Row, Row your boat (and canoe)
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Train your body, mind, and soul! You always fall back to the level of your training, so rise up and get better!

Expect the Unexpected

THA-THANG:

25 reps Rock Presses

10 reps 4-ct Flutter Kicks

50 reps Rock Squats

5 reps Burpees

Exercise Dice Ladder

  • Roll Dice. Do exercise.
  • Mosey to other side of field.
  • Do an 8-Count Merkins (increase by one rep every time until you reach 8 then go back down the ladder)

COUNT-OFF & NAME-O-RAMA
22 PAX

CIRCLE OF TRUST/BOM:
Expect the unexpected in life. Obstacles can be seen as roadblocks or opportunities for growth.

ANNOUNCEMENTS:
4 AUG- 2nd F at Anders

11 AUG- 3rd F at Overlook

18 AUG- Kickball

25 AUG- CSAUP