F3 Knoxville

Prime day without Amazon

THE SCENE: 70* and humidity down, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Squat and reach
Calf raises
Wide merkins
Tempo merkins
THA-THANG:
Mosey north out of start point towards parking area, across the railroad tracks and over into the Preacher lot (parking area beside the International) and grab two rocks per person.  Pretty simple routine written on the ground of 5 exercises.  We start with just the first exercise, do 30 seconds as many reps as possible.  Drop the rocks and run about 25 yards to a cone in the parking lot, knock out 2 burpees, then run back to your rock.  Then we do 30 seconds of the first exercise and 30 seconds of the second exercise, drop rocks run for burpees and come back.  So on and so forth until we are doing all 5 exercises for 30 seconds.  Then we start removing one exercise each round and working our way back down.  Exercises as follows:

  • Curls
  • Side raises
  • OH press
  • OH squad
  • OH rock claps

Teased everyone with more rock work after we’d finished our last round, but return rocks to the pile and mosey back across the train tracks and to the start point.  Not a ton of time left, so we all found benches and knocked out some exercises:

  • 20 box jumps or step ups
  • 20 decline merkins
  • Run a lap around the fountains
  • 20 box jumps or step ups
  • 20 dips
  • Run a lap around the fountains

Jump in the middle for Mary

MARY:
Just enough time for 15x flutters and 15x hammers
COUNT-OFF & NAME-O-RAMA
8 strong: Passport, Duggar, Reverb, G6, Apollo, Wings, The Voice, Abort
CIRCLE OF TRUST/BOM:
I just noticed myself reflecting on the past year as we all do on milestones.  Be it our own birthday, an anniversary, a child’s birthday (overheard The Voice mentioning his son was nearly a year old) we tend to reflect backwards and think about things we might have accomplished or failed, people we’ve met or lost and that sort of thing.  The most noticeable thing to me is people.  People who might have moved away or I haven’t seen (Preacher, Soot, Careless, now Cowbell) and on a better note a lot of people who we’ve now added to our group.  Challenge to myself and others is not just look backwards, but forward to the next year and to ensure the lessons we’ve learned from our brothers get passed on to those we are lucky enough to still be around.

Don’t be confused

THE SCENE: Clear 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds

  • 10 Lunge EL
  • 10 Flutters (4ct)
  • 10 Squats

THA-THANG:

3 Rounds adding 5 reps each round:

  • 5 merkin (10, 15)
  • 10 Flutters (4ct) (15, 20)
  • 15 merkin (20, 25)
  • 20 Flutters (4ct) (25, 30)

3 Rounds:

  • 25 Mtn Climbers
  • 25 Burpee
  • 50 meter sprint

5 Rounds:

  • 30 Burpee
  • 30 meter lunge
  • 30 merkin
  • 30 squat

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Habakkuk 1 and 2. We have a lot of questions about the murder, anger, strife, etc, etc, going on around us. These questions have been brought before God by previous generations. God is at work. He hears our cries, He sees the murder and injustice. He is not sitting idly by watching. Trust Him. Be bold and bring your questions before Him (humbly).
MOLESKIN:

ANNOUNCEMENTS:
Convergence Saturday August 10 7a-8a at Big Ball (Worlds Fair) then head to Redeemer Church for Third F.

Ladders!

THE SCENE: JUCO,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 15 Moroccan night club, 10 Windmill
THA-THANG:
Mosey to middle to campus for the first round of ladders.  The ladder is performed by starting with 20 reps of an exercise and then running to a designated location.  Perform 19 reps and then return to the original location.  Repeat until you reach 1 rep.  There are 3 squarish areas.  The first corner and the opposite corner diagonal from the start of the second square will be the exercise locations.  Squats will be the first exercise.

Next, mosey to the stairs behind the maintenance building and grab a coupon.  Here we did a modified ladder and started with 20 curls at the bottom of the stairs and 18 merkins at the top, decrementing each exercise by 4.

Final stop is at the large parking lot southwest of campus.  We did a suicide style series here with 20 flutter kicks starting at the light pole.  When then ran to the next parking bay and back for 20 more flutter kicks.  Repeat to each parking bay down to the next light pole.

Mosey/jailbreak to the shovel flag.

MARY:  10 Freddie Mercury

COUNT-OFF & NAME-O-RAMA
20 HIMs today.
CIRCLE OF TRUST/BOM:

Phil. 2:3 – Being selfish is probably the biggest problem in the world. Take traffic for example.  If everyone was courteous and gave people more space to drive, I theorize that virtually all traffic problems would be non-existent.  We can accomplish this by being less selfish.  Put others before yourself and be part of the solution.

ANNOUNCEMENTS:

Convergence and 2nd F August 10th.  Convergence is at Big Ball, aka World’s Fair Park.  2nd F will follow convergence.

We are not done yet

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The typical stuff
THA-THANG:

Mosey around the 1/4 mile track stopping for 10 pull-ups at playground, 20 4-count LBCs at gazebo and Suicides on 8 parking lines doing Bernie Sanders back to first line each time. Add one rep at each line. Lap 1) Merkins, 2) diamond Merkins, 3) wide merkins, 4) eagle merkins

I thought time was up but watch was wrong…….so……

extra lap stopping for 50 4-count shoulder taps, some ab exercise I forgot, another ab exercise I forgot, 10 Batman burpees, some V ups toe touches and combo of both

COUNT-OFF & NAME-O-RAMA
7 pax plus one future surgeon that ran early but had to leave for Memphis
CIRCLE OF TRUST/BOM:
Opportunity in our lives to spread the good news and be a light unto others. I talked about the opportunity kids have to reach their student classmates. Opportunities to share are in places that we overlook on a daily basis. Seek them and be a light.
MOLESKIN:
Great to see Proton back in the mix. Added Shooter as he was there early for a run and had to leave to go be a doctor
ANNOUNCEMENTS:
Convergence at big ball.

Searching for Joy with a 30# Baby

THE SCENE: 70 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees – 0x OYO

SSH – x20 IC 4CT

Burpees – 1x OYO

BAC – x10 ea 4ct IC

Burpees – 2x OYO

Tempo Merkins – x10 IC

Burpees – 3x OYO

Cherry Pickers – x10 IC

Burpees – 4x OYO

Moroccan Nightclubs – x10 IC 4CT

Burpees – 5x OYO
THA-THANG:
Mosey to the park loop. Relay Run around the loop with the 30# baby and head to Church lot.

  • Vacuum Cleaners –
    • Partner up. 1 on the ground in wheelbarrow position to walk on hands across the lot. Do 5 merkins on the opposite side. Flapjack so partner gets a turn. Do this 2x each for a total of 4 parking lot crossings.
  • Welsh Dragons –
    • Up to 5 reps halfway across the lot.

Mosey back to the park loop. Relay Run around the loop with the 30# baby and head to pavilion next to Lions Club building for some abs-o-rama OYO.

  • 50 LBC
  • 50 American Hammers 4CT
  • 50 BBS
  • 50 Flutters 4CT
  • 50 Edward Scissorlegs 4CT

Plenty of extra time…

Plank Shopping

  • PAX hold plank. Right arm up. Down. Left arm up. Down. Down halfway. Down to 1 inch off ground. Back up. Repeat.
  • Worst Merkin Ever 3x

PAX name an exercise. 20 reps of anything.

  • Squat Jumps (Dolittle)
  • Captain Thors (Mr. Wedgie)
  • Merkins (Wilson)
  • Decline Merkins (Upgrade)
  • Imperial Squat Walkers (Natty)

Time!

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Wilson, Upgrade (from Memphis!), Natty, Herbie, Dolittle, Filter.
CIRCLE OF TRUST/BOM:

From Archbishop Desmond Tutu in The Book of Joy – 

“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily too. Perhaps we are just more alive. Yet as we discover more joy, we can face suffering in a way that ennobles rather than embitters. We have hardship without becoming hard. We have heartbreak without becoming broken.”

ANNOUNCEMENTS:
Convergence is Saturday!