F3 Knoxville

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.

Block and forth

THE SCENE: 39* and CLEAR (tired of the rain)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps on 4-ct IC
Windmills on 4-ct IC
Merkins on 4-ct IC
Tuck jumps OYO
Bat wings on 4-ct IC
SSH on 4-ct IC

THA-THANG:
Mosey lap around the lawn of World’s Fair Park (almost back to SP, stopping short).  Two CMU’s hidden in the bushes are brought into the open for a little block and forth (routine stolen and just slightly modified from Wax Job’s Bucket List).  PAX split into two groups, one remains in place the other jogs to other side of the World’s Fair Park Lawn.  One PAX will carry both CMU’s across the lawn, and start the group on a new exercise once they arrive.  Exercise is performed AMRAP until relief comes with CMU’s and new exercise.  Both sides start with SSH.  Exercises as follows:

  • Merkins
  • Big boy situps
  • Mountain climbers
  • Carolina dry docks
  • Leg thrusters

Go through routine until all PAX have carried CMUs across the lawn twice, essentially ending up back where everyone started.  Recover and 10 count. Stash CMUs and mosey toward WFP amphitheater.  Apologize in advance and burpee broadjump up the ramp on the back side of the amphitheater.  Recover and 10 count.

PAX pair up for next routine.  Partner A remains at the top of the amphitheater, alternating between 10 rows on the handrails and 10 diamond merkins.  Partner B runs down the far side of the hill to the semi-circular benches looking over the pond and performs 10 box jumps before running back up to the top of the amphitheater.  Flapjack and repeat switching exercises and running until time called.  Recover and 10 count.

Reverse lunge back down the other side of the amphitheater towards start point, stopped at the bottom for Al Gore until everyone finished.  Mosey back SP for Mary.

MARY:
Edward scissor-legs IC
Flutter kick ring of fire (All PAX hold feet together 6-8″ off the deck waiting for their turn.  Each PAX does five 4-count flutters, then resumes holding feet off the deck until all PAX have done five flutters.
COUNT-OFF & NAME-O-RAMA
9 strong getting Monday rolling: Swanson, G6, Careless (whisper with the stash), The Voice, Jenner, Cowbell, Filter, Scope, Abort
CIRCLE OF TRUST/BOM:
43 Podcast and the need for shield lock relationships and the blade/whetstone relationship.
MOLESKIN:
Continue prayers for Preacher’s sister in law (PREACHER IN TOWN TOMORROW) and The Voice’s grandmother.
ANNOUNCEMENTS:
New BB shirt coming soon hopefully thanks in big part to Half Caff.  Can collection this week.

Biscuit Reboot

THE SCENE:
Gloomy and cold.  Brightened up.

F3 WELCOME & DISCLAIMER:
I think we got it all.

WARM-O-RAMA:
20 SSH (IC).
10 Windmill (IC)
15 Plank Jacks (4ct, IC)
Capri Lap to collect the stragglers (Showcase… :-))

THA-THANG:
Introduce the Biscuit:

  • 10 Merkins
  • 20 Big Boys
  • 30 Hello Dolly (single ct)
  • 20 Squats
  • 10 Dips
  • 1 Lap of the Carl Cowan field

Complete as many Laps as you can – 10 is a good target.  We made it, just.

MARY:
We’d done just about enough of everything, but managed to squeeze out:
15 Plank Jacks (IC).
20 Freddie Mercury (IC)

COUNT-OFF & NAME-O-RAMA:
4 PAX today.

CIRCLE OF TRUST/BOM:
I fartsacked on Friday.  I found out about the accountability of F3 when Bunny called me out for not showing up.  To paraphrase – to miss one F3 work out, shame on me.  To miss two workouts, shame on you.  I decided to up the accountability ante by picking up the Q.  Then I had to attend.
MOLESKIN:

ANNOUNCEMENTS:

A Patient Ascent Up Jucomanjaro

THE SCENE:  42 Degrees and Clear Sky, Perfect weather for a VQ

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro with “Stops” along with the way.

Stop# 1 (Bottom)

  • 5 Burpees, 15 Tempo Squats (IC), Lunges (10 each leg), 10 Bobby Hurley’s

Stop# 2 (3rd Sewer Grate)

  • 15 Merkins, 15 Big Boys, 10 Flutter Kicks (IC), 50 Mtn Climbers

Stop# 3 (Turn Out)

  • 5 Burpees, 15 Tempo Squats (IC), Side Lunges (10 each leg), 10 SSH (IC)

Stop# 4 (Concrete Block)

  • 20 Shoulder Taps, Plank (45 seconds), 20 LBCs, 10 Freddie Mercury’s (IC), 15 Merkins

Stop# 5 (Top)

  • 10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, Plank (45 Seconds), 20 Plank Jacks

Mosey back to AO

MARY:

10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, 15 Merkins, 10 Flutter Kicks (IC), 10 Body Builders, Peter Parkers

COUNT-OFF & NAME-O-RAMA

15 HIMs got better today with 1 FNG (Salad Bar)

CIRCLE OF TRUST/BOM:

PATIENCE – One of the major issues I have is my lack of patience.  This is true for many different things whether we are talking about dealing with people I know, the general public, neighbors, sports, etc.  Lately, I feel like my patience is being tested constantly and God is letting me know that I have a lot more work that I need to do.

Colossians 3:12 – Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.

Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer.
MOLESKIN:

ANNOUNCEMENTS:
Food drive

Pervious Pavers and Bear Crawls

THE SCENE: 36 degrees, light fog on water, clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry pickers, Windmills, Tempo merkins, Tempo squats, 10 burpees
THA-THANG:
Mosey to playground: 100 box jumps in sets of 10

Mosey to pavillion: 11’s with pull ups and dips on picnic tables; 20 calf raises on stairs nearby

Mosey to pervious paver parking lot (south of baseball diamonds): Down 1 side lunges to each landscape island, 5 star jacks at each landscape island (5 stops in all). LBC’s until 6 is up.  Mosey back to beginning, bear crawl to each island, 5 dry docks at each stop, LBC’s at end.  Mosey back to beginning, Bernie Sanders to each island, 5 burpees each stop, LBC’s at end.

Mosey to adjacent parking lot (playground parking): 1 suicide, using islands as stop points.

Mosey to restroom parking lot: Partner up. Partner 1 runs to end, at 4 islands on the way back performs 20, 15, 10, and 5 of each exercise. Partner 2 jump rope in place. Flapjack. (2 rounds: Plank Jacks and Mountain Climbers)

Mosey to AO for Mary.

MARY:
Edward Scissor Legs (Hello Dolly’s); American Hammers; Box Cutters; Pickle Pounders; Proton Parkers; 1 min of elbow plank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently have had opportunities to share words of comfort and (hopefully) wisdom to family.  Made me think of James chapter 3.  The first section he talks about taming the tongue. Verse 10: Out of the same mouth comes praise and cursing. My brothers, this should not be.  The next section of the chapter is on wisdom. Verse 17: But the wisdom that comes from heaven is first of all pure; then peace loving, considerate, submissive, full of mercy and good fruit, impartial, and sincere.  There is significance in the context of talking about the tongue and it’s power and then immediately talking about wisdom.  As HIMs we need to be aware of our words and the impact they have, and make sure they are imparting wisdom.

MOLESKIN:
None.
ANNOUNCEMENTS:
None.