F3 Knoxville

Wet N Wild

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

• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Side Straddle Hops X 20
• Cherry Pickers X 10 (IC) 4 CT
• Mountain Climbers x 20 (4 CT) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO
• Mosey around to Pond Parking Lot

THA-THANG:

Pond Parking Lot:

4 rounds of 4 exercises at 4 stations

• 10 Burpees – OYO
• 15 Star-jacks – OYO
• 20 Merkins – OYO
• 25 Squats – OYO

Mosey to the sunken ship.

Sunken Ship

• 10 Box jumps and 15 American Hammers
• Repeat for 5 rounds
• Mosey to the hill in back

MARY:

Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT

CIRCLE OF TRUST/BOM:
Being consistent with the small things in life will eventually add up to something great.

 

Keep it simple

THE SCENE: Warm 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x10 ED

SSH x 30 IC

Tempo Squat x 20 IC

High knees x 20 IC

5 burpees OYO

4x4s x 10 IC

Squat Jump x 5 OYO
THA-THANG

Jump Relay: Partner up

P1: 5 burpees, 5 diamond, 10 BBS

P2: plank

when P1 finishes takes cone and broad jumps with cone. Places cone at heels and P2 does burpees, diamonds, BBS. Continue to finish line.

Grinders: Partner 1 lunge to fist cone, sprint to second, and perform reps at cone two. P2 jump rope until P1 returns then goes through cones.

  • Rd 1: Wide hand release merkins x 20
  • Rd 2: Side lunges x 20 Each leg
  • Rd 3: Flutters x 20 (4ct)
  • Rd 4: Burpees x 10

P1 and P2 conduct two rds of each exercise before starting next round.

MARY:
10 air squat, 10 in place lunge, 10 jumping lunge, 10 jump squat
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Billy Graham spent decades ministering to this Nation and the World. What was his message? It was simple but very Biblical. He stated who Jesus is, why He came to Earth, why and how he died, and how he will return. He taught repentance of sin. Through his simple speech he brought the gospel to millions. Looking on the Billy Graham ministry website they had his bookend sermon. He had many points but one that struck me most was how he instructed new believers to tell a friend about Jesus. Simple right? Take time to watch a Billy Graham crusade at one of the sold out stadiums. Listen how simply he speaks to the audience. It doesn’t have to be fireworks and lights. It just needs to be the truth. Let people know about Jesus.

ANNOUNCEMENTS:
Brickyard will meet at Big Ball on Saturday morning at 7a-8a in Worlds Fair Park. CSAUP will be at Bomb Shelter in Maryville at 6a.

Riding the escalator

THE SCENE: 65* perfect weather to get a sweat on
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward 12x IC
Baby arm circles reverse 13x IC
Imperial walkers 10x IC
SSH 20x IC

THA-THANG:
Form two lines behind Gretzky and Swanson, headed toward amphitheater.  PAX mosey in and hop up on stage for directions.  Routine is escalator – start with first exercise, then take a lap around the pond.  Get back, do the first two exercises, take a lap.  Continue adding next exercise down until you’re completing 5 exercises at the end.  Exercises as follows:

  • Plank jacks 10x on a four count (PAX instructed to do half high and half six inches off the deck)
  • Jump squats 10x
  • Pull ups 10x (pull ups performed midway at the Big Ball before returning to stage)
  • Mountain climbers 10x on a four count
  • Lunges 10 each leg

Jack rabbits perform ab exercises on stage waiting for the 6 to complete the routine.  Ab exercises led by Singlet: flutter kicks, penguins, hello Dolly’s, WWII sit ups.  Once 6 is all in, PAX recover and 10 count.

PAX begin short mosey across first bridge and up first set of stairs near the Big Ball.  Next routine is the 4 cone escalator.  Focused on lower body for first routine, second focuses on upper body.  Routine:

  • Crawl bear between cones, at each cone you have a set of merkins.  First cone 5 merkins, second cone 10, third cone 15, fourth cone 20 merkins.  Jog back to start line.
  • Inch worm between cones (start in plank, walk feet to hands, then walk hands back out to plank.  Can’t move feet and hands at the same time), at each cone you have a set of burpees.  First cone 3 burpees, second cone 6, third cone 9, fourth cone 12 burpees.

Recover and 10 count.

Slow mosey back to start point for Mary.  No jailbreak across the park so I don’t lose my pride and my stomach.  MARY:
Flutter kicks 10x IC – quick transition to
Wide flutter kicks 10x IC
COUNT-OFF & NAME-O-RAMA
27 out in force, including 4 FNGs!! Preacher, Gretzky, Sheldon, Hillary, Guppy, Steam, Stage Hand, Soot, Popeye, Putt Putt, Pfeiffer, Cheatsheet, Prom King, Quarantine, Passport, Bessie, G6, Sprinkler (FNG), Swanson, Petey, Amazon, Singlet, Cheeks (FNG), Garfield (FNG), Petro (FNG), Careless, Abort.
CIRCLE OF TRUST/BOM:
Just spoke about the terms Dolphin and Daffodil, and encouraged anyone who hasn’t read Freed To Lead to blaze through it.  Make sure to know your direction, and have a hold on what you do the best and who you care about the most, intersecting that Dolphin and Daffodil for your highest impact.  Challenge to myself as much as to anyone else.

Big thanks to Swanson for getting the prayer today, I couldn’t get my thoughts in order to properly do it.  And he executed much better than I can anyhow.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Luck of the Draw

THE SCENE: 65 humid degrees with a light wind out of the west
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10, LB Arm Circles x 10, SSH x 15 then skip across the parking lot and back, high knees across and butt-kickers back.

THA-THANG:

14 PAX set out to get better today

Luck of The Draw

  • 2 decks of cards placed at opposite ends of the parking lot.  On each card is written an exercise.  Random PAX draws a card and calls out the exercise and the face value of the card (which equals the number of reps).  PAX runs to the cones placed at the mid-point of the parking lot and performs the exercise and the prescribed number of reps.  After completion, run to the opposite curb where a card is drawn and the exercise is called.  Exercises are performed at the mid-point of the parking lot (run 25 yards-exercise-run 25 yards), rinse and repeat.
  • Mosey toward the sand-bag barricade while singing cadence (message me if you want the cadence)
  • Pine Tree Hill with a Battle Buddy
  • Pick a battle buddy.  Buddy 1 runs to the pine tree at the top of the hill, touches the tree and returns.  While Buddy 1 is running, Buddy 2 is performing an exercise with a CMU.  When both have completed 1 run and 1 set of the exercise, round 1 is complete and Round 2 begins.  The exercises are as follows and all are performed with a CMU:
    • Round 1 Clean and Press
    • Round 2 Squats
    • Round 3 Bench Press
    • Round 4 Rows
    • Round 5 Overhead Press
    • Rinse and Repeat
  • Mosey back to the Grinder slingshotting with the CMU.  Buddy 1 runs while Buddy 2 does 5 Merkins.  When the Merkins are complete, Buddy 1 runs to catch Buddy 2.  When he catches him, Buddy 2 does 5 Merkins while Buddy 1 runs with the CMU.  Continue to the Grinder.

MARY:
25 Big Boy Sit-Ups, 10 Flutter Kicks, 10 Slutter Kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My oldest son Eli is on the autism spectrum.  A while back he observed his younger brother and me interacting with some friends of mine in town.  Later that night, he shared with me that he wished he was like me and Luke.  His desire was to be able to interact better with people and be more comfortable in social settings.  I shared with him that I would not change him even if I could, that what made him special was that he has a unique perspective and gifts that are different than mine.  I told him his mom and I have always referred to him as our magnificent puzzle and that we love who and what he is, no matter what.  He went on his way and returned a little while later and put his arm around me and said, “I love you, dad.”  The word this morning was that sometimes all of us need to hear that our Father loves us unconditionally, defects and all.  We are his wonderful creation.  Jeremiah 1:5 says “before I formed you in the womb I knew you, before you were born I set you apart.”  The Creator of the universe knows me, a screwed-up dude in Maryville, TN.  And that is pretty awesome.
MOLESKIN:
Thank you to my Bomb Shelter brothers for the support and encouragement on my VQ.  I love you guys, you are the best.
ANNOUNCEMENTS:
2/23/18 Meet at the AO around 5:15-5:30 to set-up for CSAUP, there will be a little running, a little driving and a little fellowship at Public House for Fermentation Friday.

2/24/18 CSAUP at 6 AM sharp.  Please park in the parking lot of the Methodist church adjacent to the park.

WAR at the Asylum

THE SCENE: Gloomy and War like! Nah, pretty good weather.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Jog across PL, High Knee skip PL, karaoke PL, ALL x2
THA-THANG:

With 43 Pax, we must divide and conquer so we played a game of WAR!

  • Split into 2 groups
  • Taking turns, a man from group 1 and a man from group 2 sit down and play the game war with the provided deck of cards.
  • You loose, Your Whole group does 10 burpees
  • You win, man that turns the winning card leads his group IC in 10 SSH 4 ct
  • When 2 cards end the same, 3 cards are pulled from each side and laid down, the 4th card is turned up to reveal the winner. LOOSING group does 20 burps, the winning group takes a victory lap. Each group actually lost to war once, but one group definitely did more burps!
  • repeat until all cards are played.
  • Mosey back to the AO for DORACIDES, Partner up for 100 merkins, 200 BBS, and 300 squats

MARY:
Plank holds, then 5 merkins IC

Hello dolly x10 IC

Iron cross for 10 seconds

Never cross dolly x 10 IC

FLutter kicks x20 IC by the FNG “Dog Bite” Great job FNG!!
COUNT-OFF & NAME-O-RAMA
43 Pax inc 1 FNG Not tagged but there…. Sleep over, Ponder, and Dog Bite. Dog bite is registered but its not tagging, the other 2 are not registered….FYI
CIRCLE OF TRUST/BOM:
DISPOSITION=A persons inherent qualities of mind and character. F3 has a great disposition and the men of F3 have rubbed off on me and made me a better man. Still a LONG WAY to go for me but I am greatful and hopefully F3’s Disposition will affect other men in our community and make us better. Lets GOOOOOO! AYE!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:CSAUP COMING THIS SATURDAY AT ALCOA!