F3 Knoxville

Author: Tank

Christian, Husband to Holly, Father to Foster, Megan, William and Molly, from Knoxville, UT grad, Bearden grad, Pre-School grad

Pavalon to Pavalon

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA THANG:
Run from pavalon to pavalon. Do One exercise at each pavalon. Move to next exercise on return. Both pavalons have same exercises but in random order. They are:

  • 20 merkins
  • 20 squat jumps
  • 30 dry docks
  • 20 Flutterkicks
  • 10 burpees
  • 10 inch worms
  • 20 shoulder-tap Merkins
  • 20 BBS

MARY:
am hammers, Flutters, Freddy Mercury’s, Merkins
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Inspiring people live courageously

“Then some Jews came from Antioch and Iconium and won the crowd over. They stoned Paul and dragged him outside the city, thinking he was dead. But after the disciples had gathered around him, he got up and went back into the city. The next day he and Barnabas left for Derbe. They preached the gospel in that city and won a large number of disciples. Then they returned to Lystra, Iconium and Antioch, strengthening the disciples and encouraging them to remain true to the faith. “We must go through many hardships to enter the kingdom of God,” they said.”
‭‭Acts‬ ‭14:19-22‬ ‭

Who are you going to inspire?

ANNOUNCEMENTS:
None

Lap Dogs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Grab a CMU and carry it overhead to the boat. Do tris, presses or curls while we mosey.

At the boat,

  • 10 squat presses
  • 10 super presses (iron mike style)
  • 10 tris
  • 10 curls

run towards the steps side shuffling thru the . Zig zag cones

Mosey down to the bottom steps and then up steps to Dwayne Johnson and do 10 Merkins, 10 4-ct shoulder taps and 10 dry docks.

Mosey towards top of hill above where the boat sat and do suicides at cones.

mosey to restaurant entrance and bear crawl down hill from cone to cone.

run around to boat stopping at cone to do 10 squat jumps, 10 lunges per leg, 10 4-ct imperial walkers.

repeat amlap

Mosey to AO w/CMUs
MARY:

30 flutters

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
You are the only Bible that some unbelievers will ever read.  Try to be the person that represents Christianity well.  People are watching And judging.
MOLESKIN:
Good work by the pax today, good fellowship at coffeteria as well. La-z-Boy “roasts” some good coffee!! Thanks for providing it brother.
ANNOUNCEMENTS:
Possible F3 backpacking trip this spring???

Forgot plans, chalk and cups, but didn’t forget to burn calories

THE SCENE: Checkerboard clouds above, cold but not too cold. Pretty ideal for this workout.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 10 merks, 5 cobra Kais, 5 cherry pickers. Mosey around Course to explain exercises since I left chalk at home.
THA-THANG:
The Equalizing “kinda hard stuff but not really that hard unless you are out of shape and if you are out of shape it is good for you to do it because fitness is fun and why else would morons like us be up at 5:30am doing stuff in the darkness of a park that is not illegal” Obstacle Course. The obstacles are……

  • 5 burpees
  • 10 pull ups
  • Short chop steps around 11 cones
  • Line drills quick feet
  • 20 Merkins
  • duck walk 4 corners
  • The “didn’t we do this stupid thing before” climb on the “snake” railing
  • 20 BBS
  • Bear crawl up walkway
  • 20 dips
  • 20 rows under the picnic table
  •  20 pickle pounders
  • 20 flutter kicks

Repeat as many rounds as possible till time is up

MARY:
20 box cutters, Peter Parkers, times up!

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Be fun. Do fun stuff with your kids and your family.  We can sometimes get wrapped up in work, every day stressors of life, or even ourselves and forget to have some fun time with our loved ones. It doesn’t just have to be on the weekend. Take some time this week to do something fun with your kids that you normally wouldn’t. Play a game, wrestle, play 20 questions.
MOLESKIN:
Several prayer requests, good fellowship afterwards with some coffee even though I forgot cups.
ANNOUNCEMENTS:
La-z-boys coffee, orange Ts coming soon

The UN-Matched Game

THE SCENE: Cold. Very cold. But not too cold. But cold enough to be cold. But not really that cold. Kind of like cold when your cold and think it could be more cold but don’t want it to be colder. That kind of cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the flag, 20 jumping jacks, 10 tempo push ups, 10 tempo squats.

THA-THANG:

Mosey to playground for three rounds of 5 pull ups, 5 burpees and 5 squats. Then…
Route 66 with shoulder tap merkins increasing at each cone by one. (11 cones, total of 66). Mosey back to the flag.
Time for the memory game!
12 Tiles  with two of each exercise for matching. Put the tiles face down and try and pick a match. If you get a match you do the exercise and toss the cards to the side. If you don’t get a match, you do both exercises and flip them back over.  After each turn, run down to the playground and do 5 pull ups and back.(we mixed it up a little and ran a lap instead on a couple of them)

MARY:
20 Flutters
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.”
‭‭Hebrews‬ ‭10:24-25‬ ‭

talked about our need for the church. Not the actual building, although important to be there, but being with other believers and leaning on each other, learning with each other and loving each other.
MOLESKIN:
Welcome back to the gloom Benchwarmer!  Your too close not to come more often.
ANNOUNCEMENTS:
None.

Episode I was definitely the worst

THE SCENE: 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the island, SSH, Merkins, squats, plank jacks, tho and that’s and rockettes
THA-THANG:

mosey to the soccer field for a Star Wars episode workout. 9 episodes. Each episode has an exercise with a qty of 10.  Do exercise and run to other sideline on the field. Repeat 3 times  each episode. Episodes are… (i may be off some)

  • I – burpees (because it was the worst one of all 9 episodes, mainly because of Jar Jar Binks
  • II – Merkins
  • III – inch worms
  • IV – squat jumps
  • IIV – star jacks
  • V – BBS
  • VI – Burpees (because of the Ewoks)
  • VII- Merkins
  • VIII – shoulder tap Merkins
  • IX – ?

we stopped half way and came back to it later as it was getting boring.

Mosey to other side lot and did 7s  with pull-up rows and shoulder tap Merkins.

mosey to bottom field. Jumped over the wooden barrier fence at each post all the way to the end. Balance beam after that for a 1/4 of it.

Mosey to circle on field. Ring of fire. Hold plank as one member of the pax runs around jumping over each other member. Do one Merkin and add one every time you get jumped. Total of 8 rounds.

mosey back and try to finish the episodes till time ends.

MARY:
Sparky led the group in some Ab exercises and some Peter Parkers
COUNT-OFF & NAME-O-RAMA
8 pax in attendance
CIRCLE OF TRUST/BOM:

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
‭‭Romans‬ ‭5:3-4‬ ‭

MOLESKIN:
The Q has had a good run without an injury but alas, all good things must come to an end. This Q is writing this backblast with 600mg of ibuprofen and a muscle relaxer in him. I figured out that I would rather do 100 burpees with the pax than watch them work hard sidelined with a back injury. Coffeteria was great with everyone attending. ANNOUNCEMENTS:
New Years Party this Friday.