F3 Knoxville

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

Parking Lot Stripes

THE SCENE: 63 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side Straddle Hops (IC)
  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club (IC) X 15
  • 10 Tempo Squats (IC)
  • 10 hand-release merkins (OYO)
  • 4 easy Sprints
  • Mosey to large parking lot across campus

THA-THANG:

  • 10 Merkins & 10 Squats, run to first parking stripe & run back
  • Rinse & repeat to next stripe, etc. all the way to the next light pole

 

  • One HIM does CMU Farmer Carry in each hand while PAX does exercises together while they walk/jog 120 yards or so – Burpees, 8-count Body Builders, Big Boy Situps, LBCs, Freddie Mercury, Squats, Lunges, Calf Raises
  • Mosey to AO

MARY:

  • One-legged Erectors (each side)
  • 20 merkins (IC)
  • 10 burpees

COUNT-OFF & NAME-O-RAMA

5K, Archie, Chaco, Commission, Erector, Guano, Gump, Snaggletooth, Spotter, Stye, And Booster

CIRCLE OF TRUST/BOM:

Proverbs 13:20 Walk with the wise and become wise, for a companion of fools suffers harm.

Ecclesiastes 4:9-10 Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-3 My command is this: Love each other as I have loved you. Greater love has no one than this: to lay down one’s life for one’s friends. 

Proverbs 27:17 As iron sharpens iron, so one person sharpens another.

MOLESKIN:

My wife just celebrated her 30th high school reunion and mine is this weekend in Texas.  It’s made us think about our long friendships with people but also think about our more recent friends that are so important to us.  For me, I know the HIMs I’ve met in F3 would do just about anything for me just like I would for them.  Friendships are important and can take a lot of work and effort but they are important so let’s all try to be better friends and be intentional with our relationships with old friends and new ones!

ANNOUNCEMENTS:

I’m out for a week. Commission has the JUCO flag.

Please remember to find a date to Q in June!