F3 Knoxville

Good Ole Deck of Cards

THE SCENE: Little warm, but no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LB Arm Circles x12 Forward IC
LB Arm Circles x12 Reverse IC
Michael Phelps for a few seconds
Cherry Pickers x10 IC
Squats x10 IC
Bodybuilders x2 IC (to make sure everyone knows how to do them)
THA-THANG:

We did a deck of cards, all the way through. The number on the card equals that amount of reps, face cards are 10 and Aces 15. I pulled 4 cards at a time and after each round of 4, a different person called out cadence for 10 SSHs.

Spades = Squats
Clubs = BBS
Diamonds = Merkins
Hearts = Bodybuilders
Jokers = Run to scrapyard and do 5 pullups, 10 dips, and 16 (8 each leg) step ups.

We then did 11s across the grinder with dips and flutter kicks in cadence.

MARY:
Box Cutters x20
Side Crunches x10 each side
Side tri rise x10 each side
BBS x20
Plank knee circles led by Pinocchio
Little baby crunches to cash out

COUNT-OFF & NAME-O-RAMA
9 Men strong!
CIRCLE OF TRUST/BOM:
Lately things have been going great for me. I got my CPA license, got a big promotion at work, got a nice raise, scheduled a couple vacations for next year already, took a couple vacations this summer. Things are going really well. When I read the Gospel yesterday, it happened to be Matthew 6:19-23. Verses 19-20 read: “Do not store up for yourselves treasures on earth, where moth and decay destroy, and thieves break in and steal. But store up treasures in heaven, where neither moth nor decay destroys, nor thieves break in and steal. For where your treasure is, there also will your heart be.” This got me thinking of the story of Job and how he had it all. He had money, a family, status, and all of these other great, earthly things. Satan believed that if Job lost all of these things that he would stop worshiping God. Even after Job lost all of his money, his family was killed, and he lost his health and became ill, he still praised God. We all need to remember, no matter how wealthy we become or how great out earthly possessions are, to focus on God and where our true treasure lies.
MOLESKIN:
That beatdown was brutal. Thanks to everyone there who helped me call cadence! Doing 101 bodybuilders sure wears you out…
ANNOUNCEMENTS:

a duck’s opinion

THE SCENE: Upper 60s and less humid, ready to rock
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps x15 IC
Imperial walkers x10 IC
Plank merkins x10 IC
Bend and reach x12 IC
SSH x15 IC
THA-THANG:
Mosey out of park area, and start up the hill on Hotel.  When we finished our last warm up exercise, I asked if everyone felt sufficiently warm.  I didn’t really get much response so as soon as we got a stop I had everyone stop for 20 merkins and 20 squats to make sure the warm up was complete.  Safety first and all.  Continue mosey up the hill towards Gresham Middle School.

Once across the intersection of Hotel and Holbrook (at the base of the stairs and hill) knock out some leg blasters, exercises done with no rest:

  • 15 squats
  • 10 lunges each leg
  • 10 jump squats

Then sprint the stairs and hill to the top at Gresham.

Once there, circuit set up with cones and chalk.  We did a quick walk through to explain and then started the circuit:

  • 15 inverted rows on the hand rails
  • Burpee broad jump up the hill beside the school, roughly 15 yards then run to the next cone
  • On the stairs at the school entrance, crawl bear up the stairs and around the planter, then bear crawl down the other side
  • Run to the stairs at the auditorium entrance, do 10 (on 4 count) stair taps
  • Run to brick/stone bench for 10 dips and 10 derkins
  • Run most of the way back down the hill, start bear crawl at first cone and finish at second cone rotating bear crawl orientation 90* at every parking stripe

Go through circuit twice.  Plank and wait for 6 to complete.  Move on to ab circuit at the rails we started first circuit.  All exercises done together, but not in cadence.

  • 10 leg lifts hanging from rails
  • 15 BBSUs
  • 10 leg lifts left side, hanging from rails
  • 15 flutter kicks
  • 10 leg lifts right side, hanging from rails

Recover.  Had planned to go another round of the first circuit but time was getting short so we started the mosey back to start point.

MARY:
ATMs
20 box cutters
20 LBCs on 4 ct
Boat/canoe ring of fire with PAX leading: Wilson led 10 BACs in canoe, Herbie led James Bond left/right/middle in canoe, Swanson led 5 OH claps in canoe.  Q realized that boat/canoe and variations is much easier to do when you’re leading, the PAX had me ready to die.
COUNT-OFF & NAME-O-RAMA
Four strong: Wilson, Herbie, Swanson, Abort
CIRCLE OF TRUST/BOM:
Since we were at the Quacken, I wanted to include the mascot if possible. Fortunately, I was able to find a very profound quote from the great philosopher Mitch Hedberg: “I find that a duck’s opinion of me is very much influenced by whether or not I have bread.”

While that is obviously a joke, it is also true both for ducks and people.  Too often people, ourselves included, have a tendency to let their opinion of someone be determined by their utility. There are (at least) two problems with that: their utility may not be obvious especially at first; just because someone can’t be a benefit to you, that should not lessen your opinion of them.  I’ve seen a lot of folks who will hear one comment a person says and completely write them off.  I would imagine I’ve also been guilty of similar things.  We all need to be open to listen to opinions, even if they are the opposite viewpoint.  If for nothing else, you practice understanding.  But a lot of times a differing viewpoint has facets you might agree with.
MOLESKIN:
Carrot’s daughter will be having surgery Monday, Mr. Wedgie along with the Cahoon family and that community, the Reagan family in Maryville.. all kept in TAP

Elementary Beatdown

THE SCENE: Wet and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squat – IC x10
  • Monkey Humpers – IC x10
  • Merkins – IC x10
  • Mountain Climbers – IC x10
  • 3 CMU Indian Run to the Elementary School

THA-THANG:

  • Wall Walks (x5) OR Dry Docks (x25)
  • 50yd CMU Walking Lunges
  • 400 Meter Run
  • 50yd CMU Walking Lunges
  • Toes to Bar (x10) OR BBS (x20)
  • Pull-ups (x5)
  • Swing Groiners (x15) OR Bicycles (x30sc)
  • Rinse an Repeat!

MARY:
No time for Mary, Jail Break back to the A.O.
COUNT-OFF & NAME-O-RAMA
11 Pax
CIRCLE OF TRUST/BOM:
Whats it like to be Godly and how that looks. We tend to “reflect” on past events and think we could have acted differently or come across more Godly than we did in the moment. I invited the Pax to start thinking more Godly in the present and even pre-event. This way to become a better and more powerful light of God on this earth.
MOLESKIN:

ANNOUNCEMENTS:

JUCO Mega Circuit

  • THE SCENE: 65 and muggy
    F3 WELCOME & DISCLAIMER Yep
    WARM-O-RAMA:
  • 10xCherry Pickers
  • 20x Hairy Rockettes
  • 10xMerkins
  • 15xlbac forward/back
  • 10xTemp Merkins

THA-THANG:
Split into two lines and Indian run towards NW parking lot.

Stop at the stop sign for 5xBurpees OYO

Mosey to NW parking lot for some circuit training. 12 stations were set up for the circuit, each HIM grabbed their own station to start with. Perform the prescribed number of reps and run to stop sign and back before moving on to the next station. If the next station is taken, skip it and come back later. Stations were as follows:

  1. 10xSandbag Toss-overs w/60lbs sandbag
  2. 30xMerkins
  3. 30xCMU Swings
  4. 30xMountain Climbers 4-count
  5. 20xSlams w/20lbs slam ball
  6. 30xDiamond Merkins
  7. 30xCMU Squats
  8. 30xFlutter Kicks 4-count
  9. 30xSandbag Pull-throughs w/30lbs sandbag
  10. 10xBurpees
  11. 30xCMU Push Press
  12. 30xHeels to heaven

The PAX completed one full round plus 2-3 extra sets before it was time to head back to the non-existent shovel flag (missed you Booster).

MARY:
40xImperial Walkers, 26xHello Dollies

COUNT-OFF & NAME-O-RAMA
9 HIMs showed up to get better at JUCO this morning.

CIRCLE OF TRUST/BOM:
“WWJD” Many of us remember when the “What Would Jesus Do” fad happened in the 90’s. Although the fad was more about collecting bracelets and trying to look cool, the words are just as true today as they ever have been. We should consider this phrase every time we make a decision.

Romans 13:14

“But put on the Lord Jesus Christ, and make no provision for the flesh, to gratify its desires.”

MOLESKIN:
Trolley’s beatdown on Wednesday was still fresh, so today’s workout was intended to allow each HIM to move at their own speed.

ANNOUNCEMENTS:
None

Ruck Q

THE SCENE: 60, muggy, extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a lap

Stop at AO to get 2 60# sandbags

Ruck with sandbags to watt rd field

THA-THANG:
Sandbag toss across the field and back

1 pax farmer carry both sandbags while partner does 10 ruck squats then runs to catch partner A.  Switch and repeat for the length of the field and back.

Ruck back to AO.

MARY:
20 4 count flutter kicks with ruck press

20 BBS with front ruck

5 shoulder taps, 5 tempo merkins,  5 merkins
COUNT-OFF & NAME-O-RAMA

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.