F3 Knoxville

Ring of Fire

THE SCENE: 51 degrees F.  Clear and cool summer morning.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC Forwards & Backwards
Windmills
Cherrypickers
Mosey…tempo merkins…mosey….tempo squat…mosey…H2H…mosey….

THA-THANG:

Following the road main road at PSCC puts you on a wide arc around most of the campus, maybe ½ mile.  Pair up.  Work around the ring – stopping at each of the 12 crosswalks to do the exercise set that is labeled on the ground – move the to next crosswalk per instructions (mosey, sprint, bear crawl).  First pair that finishes – turn around and start back the other way.  Collect the other HIMs as you pass them and work backwards as a pack, eventually collecting everyone.

Exercise 1

15x Monkey Humpers

5x Peter Parkers (2 count)

20s LBCs

Sprint to the next crosswalk!

 

Exercise 2

15x Squats

20x Merkins

20x BBS

Sprint to the next crosswalk!

 

Exercise 3

5x Burpees

15x Dry Docks

15x Flutter Kicks (4 count)

Mosey to the next crosswalk

 

Exercise 4

5x Iron Mikes (5x each leg)

20x Diamond Merkins

15x Heels to Heaven (4 count)

Bear Crawl to the next crosswalk

 

Exercise 5

10x Broad Jumps

10x Burpees

15x Hello Dollys (4 count)

Mosey to the next crosswalk

 

Exercise 6

20x Monkey Humpers

20x Merkins

20x Flutter Kicks (4 count)

Mosey to the next crosswalk

 

Exercise 7

30x Squats

20x Dry Docks

20x Heels to Heaven (4 count)

Mosey to the next crosswalk

 

Exercise 8

10x Burpees

20x Diamond Merkins

20x Hello Dollys (4 count)

Bear Crawl to the next crosswalk

 

Exercise 9

10x Iron Mikes (10x each leg)

5x Burpees

30x LBCs

Mosey to the next crosswalk

 

Exercise 10

10x Broad Jumps

10x Peter Parkers (2 count)

30x BBS

Sprint to the next crosswalk!

 

Exercise 11

5x Burpees

15x Dry Docks

20x Heels to Heaven (4 count)

Sprint to the next crosswalk!

 

Exercise 12

10x Iron Mikes (10x each leg)

20x Diamond Merkins

25x Hello Dollys (4 count)

About-Face – Repeat – Collect the PAX!

 

MARY:
Mosey to each crosswalk in reverse order, performing 1 exercise per stop (PAX choice).  Jailbreak.

COUNT-OFF & NAME-O-RAMA
10 HIMS

CIRCLE OF TRUST/BOM:

Happy Father’s Day to all the dads!  Being a father is one of the most important roles you play in life.  Doing it well is worth every once of energy that you can muster!  This Father’s Day weekend, I encourage you to spend some time praying and reflecting on your role as a father – protector, provider, encourager, discipliner, teacher, etc.  Take pride in the things that you are doing well – and commit yourself to improving the areas that you are not doing well.  Here are three things from scripture that you can mediate on;

  1.  Do your best to live your life with honor. When you screw up, own your mistakes and recommit yourself to be a better man.

Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”

2. As fathers, your words have immense power over your children. Use them with care.

Proverbs 18:21 “Death and life are in the power of the tongue”

Proverbs 15:4 “Gentle words bring life and health…”

Proverbs 16:24 “Kind words are like honey, sweet to the soul and healthy for the body”

Proverbs 18:4 “A person’s words can be life-giving water…”

Colossians 3:21 “Fathers, do not discourage your children, so that they will not lose heart.”

Ephesians 6:4 says, “Fathers, don’t make your children bitter about life. Instead, bring them up in Christian discipline and instruction.”

3. If you are a believer, teach your children about God and the gospel of Jesus Christ. There is nothing more important that you could be teaching them.  If you spend hours each week showing them how to kick a soccer ball, and 30 seconds at night praying with them – you’re missing the point.

Proverbs 22:6 “Start children off on the way they should go, and even when they are old, they will not turn from it”.

Deuteronomy 6:6-9 “These commandments that I give you today are to be on your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up….”

Here are some resources for you to check out;
For younger kids;
Jesus Storybook Bible
Action Bible

For kids of all ages;
Download the free app “YouVersion Bible”.  Search plans by “kids” or any other keyword.  Gazillions of free devotions.

Live with integrity, use your words with care, teach your kids about God.

MOLESKIN:
ANNOUNCEMENTS:
Booster called for assistance tomorrow – see Group Me text for deets.

Welcome “Chop Shop” from Chicagoland!

Whiskey, Soft Beds, and Buttermilk

THE SCENE: Perfect. Low 70s, nice breeze, sunny

F3 WELCOME & DISCLAIMER Check


WARM-O-RAMA:

  • SSH, 20 IC
  • Bolt 45s (15 top ½ squats, 15 bottom ½ squats, 15 full squats)
  • 5 PCMBs OYO
  • 10 Plank Jacks (4-ct, IC)
  • 10 Windmills (4-ct, IC)
  • Baby Arm Circles Forward (x10, 4 Ct, IC) and backward (x10, 4 Ct, IC)

THA-THANG:

  • Mosey to grassy field below Admin building.
  • RECTANGLE OF DEATH!!!! (Q was not too original with the name…) Cones set up in rectangle.
    • Run suicides on long sides, but Bernie Sanders back to baseline instead of turning around. Run to ¼, ½, ¾, and full length.
    • Short sides, Burpee Broad Jumps (3 jumps then a Burpee)
    • Do exercise listed at the corner. Do 5 reps of each exercise the first lap, then 10, then 15
      • Corner 1: Mountain Climbers (2-ct), Tempo Squats, Iron Mikes (both legs =1) (5x/10x/15x)
      • Corner 2: Hand Release Merkins, Carolina Dry Docks, and Shoulder Taps (both shoulders = 1) (5x/10x/15x)
      • Corner 3: Star Jumps, Smurf Jacks, Bobby Hurleys (5x/10x/15x)
      • Corner 4: Big Boy Situps, American Hammers (2-ct), and box cutters (4-ct) (5x/10x/15x)

Only did two laps… too many other fun things to do.  Plus these were hard as heck and Q was out of breath.

  • Mosey to CMU pile.
    • CMU Farmer Carries!
      • Line up on Curb. Take turns lugging two CMUs around perimeter of parking lot.  Rest of PAX will be running back and forth across parking lot doing merkins at one end and squats at the other.  5x/10x/15x, rinse and repeat.  Keep repeating until everyone has carried the CMUs.  Tank, Lillydipper, and maybe one other PAX I’m forgetting volunteered to team up and do an extra lap to keep company with the last person to carry the CMUs, exmplifying the sacrifice and No Man Left Behind philosophy of F3.  Tank did it while battling calf cramps.  Beast.
      • Hat tip to Judge Judy!
  • Get a partner. One partner runs straight normal, the other Bernie Sanders up Baby Cardiac.  Switch half way up.  At top do 10 patty-cake merkins.
  • Mosey to AO.

MARY:
No time.  Barely made it back to the AO.

COUNT-OFF & NAME-O-RAMA
13 strong! (J-Lo and Thunderstruck not tagged)

CIRCLE OF TRUST/BOM:

I recently revisited the book Lonesome Dove, which truly is a Great American Novel, and has countless memorable quotes and words of wisdom in it. It’s a tale of an ambitious (but tragic) cattle drive undertaken by two ex-Rangers-turned-cattle-ranchers, Gus and Call, from Texas to Montana.  During the drive, a woman companion on the trip, Lorie, a gentle soul who has led a difficult life surrounded by men who take advantage of her, is abducted by Comanches and is treated brutally while she is prisoner.  She survives and is rescued, but has many scars, both physically and psychologically.  She decides she needs to strike out on her own and finally realize a dream of hers to travel to California and start a new life.  In a letter that Gus writes to Lorie when she sets off, he says: “You see, life in San Francisco is still just life. If you want any one thing too badly, it’s likely to turn out to be a disappointment. The only healthy way to live life is to learn to like all the little everyday things – like a sip of good whiskey in the evening, a soft bed, a glass of buttermilk, or a feisty gentleman like myself.”

The message is pretty clear… The grass isn’t always greener on the other side of the fence. If you’re always looking ahead, you will miss the enjoyment of the present.  If you are always chasing a dream, you will not realize the simple pleasures of the present that are Gifts from God.

    • Take pleasure in the simple things.  Life is what you make of it.
    • The trap we often fall into is looking at someone else’s situation and thinking that I wish I had what they have.  The reality is what they have may not be as good as it appears as we stand in our field looking across at theirs.
    • Phillipians 4:11-12 And I am not saying this because I feel neglected, for I have learned to be satisfied with what I have. I know what it is to be in need and what it is to have more than enough. I have learned this secret, so that anywhere, at any time, I am content, whether I am full or hungry, whether I have too much or too little.

MOLESKIN:
Several members of the PAX have friends and family members battling serious illnesses.  We are thinking of them and keeping them in our prayers.
ANNOUNCEMENTS:
Nope.

Duck and Weave

THE SCENE: 55 degrees! 55 DEGREES Y’ALL!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC

Tempo Squat x10

SSH x25 IC

Annie’s x7 IC each way each arm

Moroccan Night Clubs x20 IC

THA-THANG:
Mosey to Gresham Upper Lot

  • Line up and Duck Walk from mid point to stop sign and back

DORA back at mid point @ cones – 1 partner runs to stop sign at the bottom and back while the other does the thing

  • 150 Merkins
  • 175 BBS
  • 200 Squats
  • 250 Flutter Kicks – 1CT (or 2CT if you’re bad at math)

MARY:
Mosey back to church lot.

Bear crawl one end to the other, do 5 Captain Thors, bear crawl back to the start, do 5 more Captain Thors. Plank O Rama til time.
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Abort, Swanson, Duggar, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 – “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
MOLESKIN:
Don’t take for granted your preparation and discipline when you Q. It’s easy to take it for granted when you’ve got a regular crew that gets into a rhythm. Stay alert. Stay focused.
ANNOUNCEMENTS:
July 4 parade in Farragut

July 1 VQ for Wilson!!!

Ruck

THE SCENE: a crisp 55 and BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a little, carrying 40# and 60# sandbags to watt road field
THA-THANG:
5 lion kings then 5 paces.  Repeat for length of the field.

Do 5 reps of the exercise then 5 paces.  Repeat this until reaching midfield then switch to the next exercise and repeat.

  • 5 OH ruck press, ruck OH for the paces
  • 5 ruck curls, wallball held ruck 90° for the paces
  • 5 ruck swings
  • 5 triceps extension

Finish with 5 ruck squats then 5 paces for the full field

Ruck coupons around the park to concrete bleachers for 20 incline merkins.

Continue ruck with coupons, stopping 3 times for 20 calf raises.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Prayers for butters family dealing with sickness
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

13 Is A Lucky Number

THE SCENE: 60s, cool. Ice cool.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith!
  • My name is Steam and I am delighted to be your Q this morning!
  • I am not a professional and you are here on your own volition – which means no one is going to force you to do anything this morning – you have to make the choice to push yourself and those around you!
  • If you need to modify any of the exercises we do this morning feel free to do so.
  • Today is the 13th day of June and day what you will about the number 13 but I’m feeling pretty lucky, I hope you are too! Let’s keep the mumblechatter and morale high this Morningside !!!!


WARM-O-RAMA:

  • Cherry-Picker: 13×4 IC
  • SSH: 13×4 IC
  • Rockette: 13×4 IC
  • Imperial Walker: 13×4 IC
  • Torso Twist: 13×4 IC

.
THA-THANG:

Mosey to Market Square Pavilion

Swanson leads PAX in 10 1-count merkins by Eddie’s Health Shoppe on Union

Abort leads PAX in 10 1-count merkins by market square bell

    • Get in battle buddy teams
    • BB1: sprints down to splash pad
      • Executes 13 squats (1-count)
      • Sprints back to recover BB2
    • BB2: executes 13 4-count flutter kicks
    • Once both you AND your BB complete two evolutions of squats, recover right here in the squat position.
  • Mosey to Market Square parking garage
  • Tower of Power
    • 6 floors (all 1 count)
    • F1 = 13 merkins
    • F2 = 13 big boy sit-ups
    • F3 = 13 squats
    • F4 = 13 flutter kicks
    • F5 = 13 Apollo onos (at top)
    • F6 = 13 smurf jacks (at top)
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:

    • Goliath Must Fall
    • Fear Must Fall
    • “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine.”
    • ‭‭Isaiah‬ ‭43:1‬ ‭ESV‬‬
    • https://www.bible.com/59/isa.43.1.esv
    • Who or what is your Goliath today and this week?

KEEP THE FAITH & FIGHT THE GOOD FIGHT!