F3 Knoxville

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

THA-THANG:
Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

MARY:
No Mary, just ATMs to cash out.
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
CIRCLE OF TRUST/BOM:
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”

Swirlie Saturday

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

warm up stuff and stretches

THA-THANG:
elevators on the concrete bleacher hill:  derkins, dips, box jumps

 

station work at the playground:  jump rope, rope climb, sand bag toss, shoulder press, bent over row, farmer carry, seated ring pullup, battle rope, medicine ball toss.    Tug-of-war between each round.

MARY:
crunch, side crunch,

COUNT-OFF & NAME-O-RAMA
swirlie, bartman, wagon wheel, dreadlock, la-z-boy, cosmo, stitches, shooter, gibbler

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Quacken Circuit at The Quacken

THE SCENE: low 60s. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC

BAC x15 ea IC

Cherry Pickers x10 IC

Little bit of This

Tempo merkins x10 IC

THA-THANG:
Mosey to hill behind church. Dubbing this Mount Frasier from now on.

7s.

1 BBS at the bottom. 6 squat jumps at the top.

Mosey around a bit. Do 2 burpees en route. Mosey back to FC park from top of Hotel down.

6 Station Quacken Circuit – stations placed around the park circuit. Do 20, 25, 30 reps respectively for each lap.

  • #1 5 Burpees each time
  • #2 Merkins
  • #3 Lunges 2CT
  • #4 Diamond Merkins
  • Do 1 Burpee each side of the two Quacken bricks in front of the Lions Club Building as penance.
  • #5 American Hammers 4CT
  • #6 roll the dice – do 25 of whatever exercise you get. Each PAX rolls for their own exercise (skip the Burpees)
  • Bear crawl from #6 to #1
  • Repeat until time.

MARY:
Ain’t nobody got time for that today!

COUNT-OFF & NAME-O-RAMA
Wilson, Mr. Wedgie, Duggar, Herbie, Filter
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31 “Whether you eat or drink or whatever you do, do it for the glory of God”
MOLESKIN:

ANNOUNCEMENTS:

Hooker’s Private Carl Cowan Park Tour

THE SCENE: Nice day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Mosey

THA-THANG:

Jungle Gym

  • 10 pullups & 10 squats
  • rinse & repeat X 5
  • Mosey to trail

Trail Head 

  • 3 rounds of 20 CMU overhead press & 20 CMU curls 

Trail Run

Other End of Trail

  • 25 calf raises & 20 Merkins
  • Rinse & repeat X 5

Trail Run

Trail Head Part 2

  • 20 CMU tricep extension & 15 CMU curls
  • Rinse & repeat X 3

Jog around paved path by AO X 3

MARY:

  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Hello Dolleys X 20 4 CT
  • Side Crunches X 20
  • 10 burpees (OYO)

COUNT-OFF & NAME-O-RAMA

Hooker & Booster…and a snake

CIRCLE OF TRUST/BOM:

I’ve been praying for direction and clarity with work. I shared these same scripture a month or so ago. I received clarity and have submitted my resignation at work for August 2. I feel at peace for the first time in a very long time.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer

Tour-de-Neyland

THE SCENE: Comfortable and not to muggy
F3 WELCOME & DISCLAIMER – completed

WARM-O-RAMA:
20 SSH

Light stretching

Mosey to Gate 1 of Neyland Stadium
THA-THANG:

Tour-de-Neyland – Starting at gate 1, a member of the PAX would randomly select a slip of paper with an exercise on it. Reps = the Gate number. We made it to gate 20 before we ran out of time.

Random exercises that could be completed:

8 Count Body Builders

Rockettes

Squats

Mountain Climbers (4 count)

Lunge

BBS

Monkey Humpers (4 count)

Merkins

Flutter Kicks (4 Count)

Burpee

Inch Worm Merkins

MARY:
no time after our mosey from Neyland

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

There are certain things you can do that no one else can, and you are alive to do them. But there’s a canyon of difference between doing your best to glorify God and doing whatever it takes to glorify yourself.  The quest for excellence is a mark of maturity.  The quest for power is childish. – Max Lucado

MOLESKIN:
FNG – Corky St. Clair (Chris Guest) sent to us by Mayberry
ANNOUNCEMENTS:
none