F3 Knoxville

If it walks like a duck…

THE SCENE: OTB @ Fountain City Park – Very wet. Mid 40s. Lots of ducks.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 IC 4CT

Baby Arm Circles – x15 up/down IC 4CT

Tempo Squat – x10

Cherry Pickers – x15

THA-THANG:
Mosey to the Duck Pond (aka FC Lake)

3 stations along the Broadway side at the pavilions –

  • Station 1 –
    • 20 merkins then duck walk to station 2
  • Station 2 –
    • 20 merkins then duck walk to station 3
  • Station 3 –
    • 20 merkins then run to finish the loop around the Duck Pond back to station 1.
    • Rinse and repeat 3X.

Mosey to top of hill to road in front of Gresham Middle.

Duck and Weave –

  • PAX line up single file and duck walk from one end of the lot / road to the other. Walker in the back sprints to the front weaving through the PAX until everyone goes 2x just like an Indian Run except way less fun.

Dora –

  • PAX partner up. One exercises while one runs to the other end of the drive and back. Flapjack and repeat til done.
    • 100 squats
    • 100 mountain climbers 4CT
    • 5 burpees IC

Mosey back to AO in the pavilion in the middle of FC Park.

MARY:

  • 25 dips on picnic table OYO
  • 15 incline merkins on picnic table OYO
  • 15 ATMs to cash it out IC

COUNT-OFF & NAME-O-RAMA
4 PAX present. Dolittle, Swanson, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:
Advent = hopeful waiting.

Block Party

THE SCENE: Round freezing and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with obligatory SSH x20 on 4ct, Windmills x10 4ct, Rockette x10 4ct, Overhead claps x10 4ct, Rocky Balboa’s x20 4ct
THA-THANG:
Mosey to the “Christmas Tree” to pick up Santa CMU’S that were left to play with. Mosey to lower parking lot.  Obviously, when you get a new toy you don’t want to put it down so…

Run with CMU’S to 4 stations

  • Rows 20,15,10,5 reps
  • Triceps 20,15,10,5 reps
  • BIG BOYS 20,15,10,5 reps
  • Cinder Swings 20,15,10,5 reps
  • Mosey around parking lot after each set of 20,15,10, and 5

Mosey to docks Reps of 20 Freddy Mercury on 4ct and 20 Hello Dolly 4ct bailed after…too icy

Mosey back to pick up CMU’S then back to AO. Ran up and down Baby Hill x3 with 5 Merkins at top each time.

Recover to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about Giving.  Shared Luke 6:38 as an example of what it looks like to give.  Realized I am to selfish and don’t give of my time, money, and resources the way I should.  Giving is an act of love and is an ACTION.  It’s something we must physically do.

Everyone loves Doras

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – (100 OH Claps + cherry pickers)

PAX mosey to steps behind the hill that connect to the large parking lot

Partner Up: Doras
50x – Bodybuilders
100x – Cobra Merkins
150x – Squats
Run down, across, then to top of stairs, 2x burpees

Mosey back near AO

Bear crawl / Crab walk ladder curb to curb
PAX line up along the curb. Bear crawl forward across, 1 merkin w/ hands on curb, crawl bear back, 2 merkins w/ feet on curb. Go to 5. Flip over for crab walk. Crab walk forward, 5 dips with feet on curb, crab walk backward, 4 dips with hands on curb. Back down to 1

MARY:
Shoulder shredder

COUNT-OFF & NAME-O-RAMA
15 including 1 FNG (Amelia)

CIRCLE OF TRUST/BOM:
Sometimes you need to drag your friends out of bed to get them to F3. Keep bugging them. They’ll come around.

ANNOUNCEMENTS:
2nd F on Wednesday

Christmas Tree Bragging Rights Secured!

THE SCENE: Cool and brisk with a threat of showers that were too afraid to show up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Baby Arm Circles x 10 IC (reverse it)
Tempo Squat x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers on a 4ct x 15 IC
Ta-dah! x 3 each side OYO (elbow to instep)

THA-THANG:
Long winding mosey from the Big Ball to Krutch park (just about .5 mile mosey!) Arrive at our big beautiful Christmas tree to find a present of 12 pains of Christmas.

Complete each “pain” and then start on the next number, working your way back to the top… Example: 1 lap.  Then 2 burpees, and 1 lap. Then 3 squats, 2 burpees, and 1 lap… So on and so forth…

  1. Lap around Krutch park
  2. Burpees
  3. Squats
  4. LBCs
  5. American Hammers (5 each side)
  6. 4 ct alternating shoulder tap from a plank
  7. Lunges (7 each side)
  8. Box Cutters
  9. Squat Jumps
  10. Carolina Dry Docks
  11. Flutter Kicks
  12. 8 Count Body Builders

Pause for a victory photo/Christmas card and then mosey on back to the AO.  Covered 2.2ish miles overall with 12 laps around Krutch, 22 burpees, 30 Squats, 36 LBCs, 40 American Hammers, 42 Shoulder Taps, 42 Lunges, 40 Box Cutters, 36 Squat Jumps, 30 Carolina Dry Docks, 22 Flutter Kicks, and 12 8 Count Body Builders.

COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Mentor once challenged me to “Work ON the organization. Not, IN the organization.” Its the time of year when we all get reflective and begin developing goals for the coming year.  Challenge everyone to take time to examine their lives from a 30,000 foot few and consider how they can impact those in their “organization” (family, friends, work teams, church, community) most positively with their new goals.

ANNOUNCEMENTS:
Nada… Should have mentioned 2nd F lunch on Friday downtown.

Not Cardi-B…We Talkin Cardi-O

THE SCENE: Low 40’s and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Windmills
Tempo Squats
Indian Run to SuckMore with Active Stretching Along The Way.
THA-THANG:
SuckMore Hill Sprints Together x10

Circle around Playground = .13 mile
Begin with:
5 Burpees
10 Murkins
15 Squats
Run 2 Laps
Walking Lunge 1 Lap
Run 2 Laps
Rinse and Repeat – *2nd Round Burnie Instead of Walking Lunges*

MARY:
Flutter Kicks x14
LBC x30
30 Seconds of BBS

COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Use past accomplishments as building blocks. Don’t get stuck on what you HAVE done or what you HAVE accomplished.  How will you continue to strive forward and conquer new achievements? What’s next for you to accomplish?!
MOLESKIN:
Safe Travels for all our brothers this holiday season!