F3 Knoxville

Getting to know Big Ball

THE SCENE: Beautiful weather at the Big Ball!
F3 WELCOME & DISCLAIMER administered!
WARM-O-RAMA:
20 SSH, 10 Tempo squats, 15 mountain climbers IC, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
Mosey to the playground and locate a good pull-up spot.  Perform 8-count body builders with a pull-up at the top of the jump with pyramid style reps:  2, 4, 6, 8, 6, 4, 2.  Each set consisted of the stated count of each portion of the exercise, e.g. 2 merkins, 2 plank jacks, 2 pull-ups.

Mosey to the stairs beside the Big Ball.  Perform 11’s using both sets of stairs.  Start with 10 burpees at the bottom and 1 squat at the top.

Mosey back toward the fountain and stop at the closest corner of the “track” around the park.  With hard runs between, perform theses exercises at the corners (1 exercise per corner):

  • 15 merkins
  • 15 diamond merkins
  • 15 Carolina Dry Docks
  • 15 squats
  • 15 lunges each leg
  • 15 sumo squats
  • 15 Freddie Mercury IC
  • 15 Imperial walkers IC
  • 15 flutter kicks IC

MARY:
An attempt at a “square” merkin.  I am sure someone has an awesome name for these.  4 PAX form a square and put their legs on the PAX’s upper back behind them and everyone’s feet will be off the ground.  One group had to modify due to risking further back surgeries.  We definitely don’t want that to happen.  The other group of 4 successfully completed 5 or so reps.  Nice job!
COUNT-OFF & NAME-O-RAMA
8 HIMs in attendance today.
CIRCLE OF TRUST/BOM:
Ephesians 5:22-25.  The relationship between a husband and wife should be the most important earthly relationship.  A husband should be willing to die for his wife just as Christ died for us.  The relationship we have with our children, though very important, is secondary.  Keep this in mind and make sure we are showing our love to our spouses.
MOLESKIN:
YHC snagged this Q at the last minute last night and I am glad I did.  Great group of HIMs to lead!  I look forward to other opportunities to enjoy F3 with them in the future.
ANNOUNCEMENTS:
OEW fundraiser at Abridged on Thursday.  Don’t forget to sign-up for Hardship Hill coming up on May 18th.

Criss-Cross

THE SCENE: 60 with Misty Mountains
F3 WELCOME & DISCLAIMER
Apologies for the mislabels, and mis-anything.

WARM-O-RAMA:
A few of these, a few of those.  Pre-cursers of criss crossy things to come.

THA-THANG:A

At base of JUCOManjaro.  Each HIM within a team of 4 takes turns carrying a CMU to the top of JUCOManjaro.  As they carry the CMU to the top they cross over to the other side of the road where they will find a orange cone with a exercise on it which they will do.    There were 9 stations to get to the top which were labeled:

  • 50 Imperial Walkers
  • 25 Cross Toe Touches
  • 50 Freddy Mercuries
  • 25 Mountain Parkers
  • 50 Scissor Kicks
  • 25 Plank Destroyers
  • 50 Travoltas
  • 50 Windmills
  • 50 American Hammers

As the group finishes, do American Hammers with the CMU’s being passed from HIM to him in a back facing circle of HIM’s on their six.  Keep doing CMU American Hammers until the whole group is in the circle.  Switch directions a couple times.

MARY:
Take CMU’s back down to the A.O.

COUNT-OFF & NAME-O-RAMA

Had a fun time naming our FNG who is now Blackbox.

CIRCLE OF TRUST/BOM:

https://www.biblegateway.com/passage/?search=John+1&version=NIV

Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome[a] it.

Fellowship reference: https://fellowshipknox.org/wl?c=1 (5/5/2019)

ANNOUNCEMENTS:
Hardship Hill coming as well as Bridge.

Audible Dice

THE SCENE: Not sure about the temperature, but it was a little cool and dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins and rockettes
THA-THANG:
There were three days, one for the exercise and two for the quantity. Roll one dice and do the corresponding exercise at each cone along the roughly 1/5 mile path. Total of five cones. Roll the second set of dice for the qty.  about halfway through we decided to only roll one dice

  • 1) burpees
  • 2) Merkins
  • 3) inch worms
  • 4) squat jumps
  • 5) LBCs
  • 6) diamond Merkins

MARY:
32 flutters, 22 American hammers, shoulder burner routine and some boat canoes
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
We talked about the importance of motivating each other in a positive manner and keeping the other person in mind and not yourself.

MOLESKIN:
Dice games can be easy and they can be hard. We had to  Audible or else we would’ve been doing 20 Burpee‘s times five.
ANNOUNCEMENTS:
Prayers for friends with MS , Families and children of Knoxville and the HHOCR

THE ENDLESS WARM-O-RAMA

THE SCENE:  60s and almost too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Air Squats x30, 6inch LBCs x30, Burpees x10, MCs x30, Merkins x30, SSH x30, Flutter Kicks x30,  Burpees x10, Monkey Humpers x30, Merkins x30, Smurf Jacks x30, Pickle Pounders x30, Burpees x10, Freddy M’s x30, Merkins x30, Jump Squats x30, Hello Dollies x30, Burpees x10, Merkins x25.

THA-THANG:
Once nice and loose, .mosey to soccer field for grinder.  PAX performed exercises at each end of field, running to and from continuously while one PAX performs farmer’s carry with two CMUs around entire field.  (Everyone got to do the carry once).  Exercises:

  • Hold Squat 10 sec, do 10 Squats
  • Run to other side
  • Hold 6inch Merkin 10 sec, do 10 Merkins
  • Run back to Start
  • (Repeat at 20 sec, 20 reps and 30 sec, 30 reps)
  • Start over at 10 sec, 10 reps when complete.

MARY:
Mosey to Playground – find a place to hang.  Body Hang on bar x30 Sec, drop and perform Flutter kicks x30; Hang 30 sec, Hello Dollies x30; Hang 20 sec, MCs x30; Hang 20 sec.  Burpees x 21 for UNC Charlotte hero who gave his life to save others.
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
As men, we were created to work.  Since God tasked Adam to tend the Garden of Eden this has been our purpose.  Proverbs 24 reminds us of the pitfalls of laziness.  We can drum up all kinds of excuses as to why those dishes can wait or the laundry can hold off or why you just need a few more hours sleep.  Sleep is blessing, a gift from God but not something we should value so much we live for it, or idolize it. Work hard at everything you do!
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH and other get-togethers coming up. Stay tuned in to Groupme.

A Lot of Work and a Little Fun

THE SCENE: mid 60’s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • OYO stretches

THA-THANG:

  • 3 laps around the long island doing 10 reps of the following at each end (6 total sets)
    • Plankjack (4ct)
    • Single arm/leg/plank raise.   Don’t know the real name for these, but they’re good for your core!
    • Spread eagle merkins
  • Mosey to concrete bleachers
  • Elevators
    • R1 – 20 Derkins, run the hill
    • R2 – 20 Derkins, 20 single leg squats, run the hill
    • R3 – 20 Derkins, 20 single leg squats, 20 Incline merkins, run the hill
    • R4 – 20 Derkins, 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R5 – 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R6 – 20 incline merkins, 20 squat jumps, run the hill
    • R7 – 20 squat jumps, run the hill
  • Mosey (take a few steps) to the soccer field
  • DORAs.  Partner A does exercise, partner B run across soccer field & do 5 SSH.  Flapjack.
    • 200 Smurfjacks
    • 200 Shoulder taps
    • 200 Slutter kicks
  • Mosey to the far end of soccer field
  • Dizzy bat challenge
    • Each PAX takes a turn – must spin 10ish times around the bat and try to hit a ball off a tee
    • PAX alternate holding plank or Al Gore while their brother is spinning/batting
    • If you hit it:  PAX all run to the ball and do 5 burpees
    • If you miss:  PAX do 10 merkins
    • Rules of what to do on a hit/miss change at the Q’s discretion…

MARY:

none, out of time

COUNT-OFF & NAME-O-RAMA
11 strong:  La-Z-Boy, Tailpipe, Cornhole, Cosmo, Gibbler, Blacklung, Dreadlock, Stitches, Shooter, Swirlie, Bartman

CIRCLE OF TRUST/BOM:

Sometimes in life you hit a home run, and sometimes you strike out and fall on your face.  Celebrate the home runs.  When you strike out…pick yourself up, dust yourself off, and try even harder.

MOLESKIN:

ANNOUNCEMENTS: