F3 Knoxville

Big Ball Holiday Lights Tour

THE SCENE: 39 degrees + windy with plenty of Christmas lights to warm the heart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, Imperial Walkers, BBS.
THA-THANG:

  • Mosey down to WFP waterfall bridge to bear crawl across / plank when done
  • Mosey to base of Big Ball stairs
    • 15 BBS at base level
    • 15 Merkins at middle level
    • 15 BBS at top level / plank when done
  • Mosey to Henley St. pedestrian bridge
    • Monkey Drill (modified) across
    • Al Gore at the corner
  • Mosey to Market Square
    • Partners pair up – one runs a lap around the square enjoying the holiday lights while the other does the thing – repeat as necessary
    • 200 Merkins (or until 2 laps are completed by both partners – then next exercise)
    • 200 LBCs (or until 2 laps are completed by both partners – then next exercise)
    • 200 Imperial Walkers (or until 2 laps are completed by both partners)
    • Plank

MARY:

  • Mosey back to pedestrian bridge – mini Bear Crawl across the middle portion
  • Mosey to top of Big Ball stairs
    • 15 Burpees OYO at top level
    • 10 Merkins OYO at middle level
    • 10 BBS OYO at bottom level / plank when done
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from Pat Summitt’s “Definite Dozen” – Discipline yourself so no one else has to.

We work on our self-discipline by posting and working hard in the gloom while making ourselves and others better.
MOLESKIN:
No prayer requests. Thanks to Hostage for joining us from Texas!
ANNOUNCEMENTS:
3rd F is this Saturday!

The Great “Big Ball” Ring of Fire

THE SCENE: Chilly, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Baby Arm circles, SSH, Hillbillies
THA-THANG:

  • Mosey to amplitheater for a dry spot for the ring of fire
    • Merkins (hold plank while each person individually does 5, then 4, and so on
    • Squats (hold Al Gore)
    • Cobras (hold plank)
  • 11’s (step ups / pull ups)
  • Mosey to parking garage (exercise at each level / run between levels)
    • Flutter kicks, battle buddy leg pushes?, American Hammers, ankle taps, repeat sequence as needed
  • Mosey back to amplitheater for a round of circle burps.
  • “Dan Taylor” under bridge.
  • Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from “Spiritual Leadership” by Oswald Sanders.  “Leaders must draw the best out of people, and friendship does that far better than prolonged argument or mere logic.”

Just by being here you all tend to draw out the best in me.  If we want to influence others in any way, we need to cultivate relationships instead of just telling them what we thing they should do.  Friendships are the foundation of inspiring others to be better.
MOLESKIN:
Pray for Jenners friend who lost a loved one recently.  Also pray for Cowbells family with their new baby.
ANNOUNCEMENTS:

Third F event Dec. 8, 8:30am.

HIMs all around at JUCO

THE SCENE: Comfortable mid 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 10 windmill, complaints about not doing Moroccan night club from Booster.  Honestly, I forgot about it.  Definitely a favorite.
THA-THANG:
Mosey to the south main parking lot and line up facing the center of campus.  Perform exercises listed below and run after each exercise to the opposite end of the parking lot for the next one.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mary a little to catch our breath and then mosey to the Sophomore.  Perform “11’s” up the hill starting with 10 burpees at the bottom and 1, 4 count Freddie Mercury at the top.  The kicker:  Bernie Sanders up the hill.  Legs on firahhh!  YHC called time with only a couple of minutes to get back to the flag.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance today!
CIRCLE OF TRUST/BOM:
Revelation 3:15-16.  We are HIMs at our AOs in the mornings because we come out early and work hard to get better.  Don’t be lukewarm in your every day lives, but be HIMs all the time in everything that you do.  If you are lukewarm spiritually, God will spit you out of His mouth because He wants you to be hot for Him.
MOLESKIN:
Kudos to those starting the workout with a ruck (Bagger, Doubtfire, and Judge Judy) as well as a 4 mile pre-run from Gump and YHC.
ANNOUNCEMENTS:
3rd F opportunity December 8th after AO workouts.  8:30 at The Outlook.

Battle Buddy the Elf

THE SCENE: 51 degrees and a clear beautiful morning to start the week off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the lawn. 25 overhead claps. 25 front claps. 10 cherry pickers. 10 SSH

THA-THANG:
Mosey to the bridge and battle buddy up. 300 American Hammers, 200 Flutter Kicks, 100 Oprah Winfrey’s. While one buddy works out the other runs a lap. Mosey over to next parking for a Mucho Chesto. 4 laps to complete. Turn 1: 10 Merkins, Turn 2: 10 Cobras, Turn 3: 10 Wide Merkins, Turn 4: 10 ATMS. Off for another mosey to the Big Ball. Run stairs to first landing for 25 Flutter Kicks, then run to top of the stairs for 25 Log Jumps, back down the stairs for 10 pull ups on the girders. Rinse and repeat. Mosey back to AO via East Tennessee Veterans Memorial.

COUNT-OFF & NAME-O-RAMA
11 PAX showed up greet the week and own it.
CIRCLE OF TRUST/BOM:
“Don’t feel sorry for yourself. Only assholes do that.” Haruki Murakami

“Gratitude and attitude are not challenges; they are choices” Robert Braathe

“In everything give thanks: for this is the will of God in Christ Jesus concerning you.” 1 Thessalonians 5:18

Be thankful in all things. Change your perspective. Show and give thanks and don’t expect any in return, you don’t need it.

MOLESKIN:

ANNOUNCEMENTS:
2nd F on December 8th.

Brickyard Redux

THE SCENE: 53 Degrees, Uber gloom
F3 WELCOME & DISCLAIMER

This is same Q as 12/2/17. Let’s see how much more we can do that day one!
WARM-O-RAMA:
Pre-Ruck/Run warm up 3.0 miles (10 weirdos)

BAC x 10 ED

SSH x 60 IC (Belding wanted 100)

Tempo Squat x 10 IC

Tempo Merkin x 10 IC

Happy Jack 4 Rds
THA-THANG:
Ascending Curb Crawl: Powell HS driveway. Crawl from curb to curb with decline merkin at each curb. Increase number of merkin each time across driveway until reaching 13 merkin.

Mosey to back lot.

Kraken: Complete first exercise at each station, complete lap around stations and start first exercise at next station. Complete exercises in order.

  • Station 1: Squat, Jump Squat, Smurf Jack x 10 reps for each
  • Station 2: BBS, LBC, Flutters (4 ct) x 10 reps for each
  • Station 3: Merkin, CDD, Shoulder Taps x 10 reps for each
  • Station 4: Mtn climbers (4ct), Peter Parker (4ct), Hello (?) Dolly (4ct) x 10 reps for each

Mosey back to front lot

Burpee Dan: 1 Burpee: 4 lunge, 2 Burpee: 8 lunge etc. from one end of parking lot to other.

3.0 miles total

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is about helping each man in the PAX be better. Not just physically but in being a leader. We help each other be leaders in our home, work, and community. This PAX has done that well over the past year and will continue to excel at encouraging and promoting leadership in 2019.
MOLESKIN:

ANNOUNCEMENTS: