F3 Knoxville

Working on the Neighborhood

THE SCENE: Balmy and comfortable!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 baby arm circles, reverse it

20 SSH

10 Tempo Squats

10 tempo Merkins

5 Annie’s (baby arm circle from plank position, 5 each way – each arm)

THA-THANG:
Mosey over to the amphitheater

Each exercise is done with a lap around the amphitheater with an 8 count manmaker at 1/2 way through the lap.

  • 50 Box Cutters
  • 40 Tricep Dips
  • 30 Box Jumps
  • 20 Merkins
  • 10 Big Boy Situps

REVERSE IT! (keep the laps)

  • 50 Big Boy Situps
  • 40 Merkins
  • 30 Box Jumps
  • 20 Tricep Dips
  • 10 Box cutters

Gather on the stage: Circle of 5 Merkins. Hold plank position while each HIM does, in order, one merkin. Stay in a plank position while each HIM does 2 Merkins…Continue until all 5.

Mosey to the bridge, Lt. Dan’s halfway across – sprint to the end. Mosey back to the AO

MARY:
Bring Sally Up with CMUs.  Circle up and pass CMU around while holding squat for “Flower” by Moby

COUNT-OFF & NAME-O-RAMA
4 HIMs (G6, Swanson, 2-by-2, Si Pad)
CIRCLE OF TRUST/BOM:
Mr. Rogers is a great example for…anything. It’s all about your neighborhood, don’t worry about the world, focus on your community and those you impact. Mr. Rogers good reminder that all deserve respect and dignity (created in the image of the Father.) Four leadership principles from Mr. Rogers

  1. Respect – Respect those you lead and engage with.
  2. Empathy – Recognize that all have complicated backstories and empathize
  3. Passion – Care deeply for the work ahead of you, results, and those you impact
  4. Optimisim – Belief the best in people and believe in positive outcomes or you’ll guarantee the opposite.

Shamelessly taken from Scot Monty

JUCO P.E. E.X.A.M.

THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam.  YHC is taking the real one on Friday, so I thought a little inspiration was in order.

Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.

P – Prisoner Cell Merkin Burpees aka PCMBs.  Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Mosey to the grassy hill behind the maintenance building.

E – Elevens – merkins at the bottom and squats at the top.

Mosey to the middle of campus next to concrete bench/walls.

E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.

X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).

Mosey back to shovel flag for the last letter.

M – Mary – hello dolly, the protractor

MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test.  A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.

Sand Clerks, Stocky Balboa and other assorted randos

THE SCENE:  39° and chilly

F3 WELCOME & DISCLAIMER

 Today this included “I’ve never used a timer before“ and “I take no responsibility for this random Apple playlist“
WARM-O-RAMA:
Stretch  what you want while the Q explains the stations.
THA-THANG:
.Ratchet Squat curls (lateral elbow, medial knee – 30lb or CMU

The Thinker – lunge, curl outer arm, tricep extend inner arm – 20lb

Stocky Balboas – weighted Rocky’s
– 35s or CMU
Sand Clerk – Sandbag clean and jerk
French Military Squats – (surrender first!)
– 30lb plate overhead
Fly Squatters – bent over squat w/ 25lb dumbbell fly
Flutterbys – calf raise + deltoid raise w/ wrist extension (release your inner snowflake)

90 second stations, 15 second rests. One station in the middle for mosey/rest.

Cool Down:
SSH IC x25

Cherry Pickers IC x5

.
COUNT-OFF & NAME-O-RAMA
10 HIMs showed up to get stronger
CIRCLE OF TRUST/BOM:

A simple truth: You don’t deserve forgiveness, grace or unconditional love.
Two thoughts:
1) For you guys who always feel unworthy, like you don’t deserve love or forgiveness – you’re right! You don’t…and neither do the rest of us, but it is freely offered and not yours to try to earn or pay for. Accept it with a grateful heart and feel the warmth and love of the one who bought it for you!
2) For you guys who have a hard time forgiving or letting go of things that have been perpetrated against you. If you don’t deserve the forgiveness and unconditional love that has been offered to you – you really don’t deserve to withhold those things from someone else. Choose to forgive and love the way it has been given to you – especially for folks who REALLY don’t deserve it.
Love God first, then everyone else. MOLESKIN
Wallball shared his Dad is getting a consultation for a heart transplant. That’s not some distant cousin having a hard time with allergies, this is real stuff. Take it seriously and pray hard.
ANNOUNCEMENTS:
None.

Dog Day Sun and Run at Asylum

THE SCENE: Sunny, Slight Breeze – Temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – IC 20

Candy Corns – 4CT IC – 24

Windmills – IC 12

Cherry Pickers – IC 15

Merkins (slow) IC – 10

THA-THANG:
Mosey Down Stairs to West Pathway- turn right

  • RTE 66 Round 1
    • BBS at each light post – starting with 1, increase by 1 to 11 (Rabbits sweep back)
    • Alternate Bearcrawl and Bernie between posts
  • RTE 66 Round 2
    • Diver Bomber at each light post – starting with 1, increase by 1 to 11 (Rabbits sweep back)
    • Alternate Lunge and Run between posts
  • Long Mosey to CMU pile by baseball fields – each grab CMU
    • 25 curls IC
    • 25 Rows IC
    • 25 Press IC
    • R n R
  • Mosey to Picnic Shelter
    • 11’s – Alternate bench dips with Squat Jumps
  • Mosey up winding path to Monument – wait for 10 ct
  • Slow Mosey back to AO
  • Hello Dolly – IC 25
  • Ring of Fire Planks – one round of 4 Merkins while rest of Ring holds plank, second round of just one Plank

MARY:

COUNT-OFF & NAME-O-RAMA
9 HIMs + Dog. Welcome FNG @ Chapter 11 (Patrick Woodside)

CIRCLE OF TRUST/BOM:
In our personal circles, in our families and at work we have certain “go to” people we count on for support all the time – like our spouses or certain team members. We delegate tasks many times at the last minute and many times without asking and/or maybe they just know what to do and do it- alot.  We count on them and we wouldn’t be able to do what we need to do without them. We need to take the time to recognize their constant support and give something back- maybe pick up some of their tasks unannounced. Reach out, acknowledge their constant efforts and let them know our appreciation.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
See Jinxy for Heatbreak Hill Team – Asylum Team name is “Boardroom”

Enjoying all The Project has to offer

THE SCENE: about 40 degrees with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the high school main entrance (watch for cars crossing the turnpike!).  Gather at the walls beside the stairs and perform ATMs with a twist.

15 Alternating Shoulder Touches (4-count) with feet near the top of the wall, drop down to regular plank, 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 Merkins. Then, run a lap around the grass area.  Repeat exercises and lap once.

Mosey to the track for the…

Bataan Death March – AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the PAX mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all PAX have performed two sets of Burpees.

Mosey back across the street (overcome the obstacle along the way – closed gate) to the playground.  Each PAX performed 5 pull-ups individually while others did the called exercises listed below.  All PAX completed 5 pull-ups for each exercise.

  • Freddie Mercury
  • burpees
  • heels to Heaven
  • PCMBs – Prison Cell Merkin Burpees – Sounds pretty horrible…it was!  Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
  • big boy sit-ups

Mosey to shovel flag.

MARY:
Ring of fire style merkins.  2, 4, and 6 merkins completed rounds 1, 2, and 3, respectively.  Done!
COUNT-OFF & NAME-O-RAMA
6 HIMs concurred the beatdown today.
CIRCLE OF TRUST/BOM:
Matthew 6:1-8 – Do you not give or pray to be glorified by men, but do so to glorify God.  Do so in secret.  Don’t use “meaningless repetition” in prayer, but focus on talking to God.  He already knows what you need before you even ask.
MOLESKIN:
We did a little bit of traveling today and visited much of the AO.  All PAX survived crossing the Oak Ridge Turnpike, the Bataan Death March, and Prison Cell Merkin Burpees.  YHC gave a little Q school 101 during the warm-up.  We all seem to always say “ready position…move” even if we are already in position.  We should just say “ready position…your in it” if you’re already in position.  Just a little pet-peeve of mine.  Take it for what its worth.