F3 Knoxville

Every Minute on the Minute

THE SCENE: 19 degrees and cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins
THA-THANG:
EMOM

  • KB Swing
  • Jump Rope
  • Sandbag Squat
  • Burpees
  • L-Sit
  • Mountain Climbers
  • Candlestick Jump Ups
  • Inchworm

MARY:
Plank-O-Rama for a long while…
20x Flutter Kick
20x Box Cutters
10x American Hammers

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We talked a bit about managing the things within your control and not worrying about those that are beyond your influence.

Cloud 9 on the Tower of Power

THE SCENE: Character building weather: 10 degrees, clear sky, can’t lose
F3 WELCOME & DISCLAIMER:
Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition and I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so – but always give 100%. Thank you for being here this morning – it’s freezing but you’re here – so lock in and let’s rock and roll.

WARM-O-RAMA:
1. Side-Straddle Hop: 20 x 4 ( in cadence)

2. The Cherry-Picker:  15 x 4 (in cadence)

3. The Imperial-Walker: 12 x 4 (in cadence)

4. The Merkin: 10 x 4 (in cadence)

THA-THANG:
Mosey to Tower of Power!Big Ball AO –> World’s Fair Park Signs (corner of Clinch Ave. & 11th St.) –> Down Clinch Ave, turn left on 12th St. –> Tower of Power @ 11th Street Parking Garage.

***In order to cross a street —> PAX completed 10 – 4 count squats***

  • AMERICAN Indian run up the Tower of Power (Level 5 – Level 9)
    • Upon arrival at each new Floor Sign (Level 6, Level 7, Level 8, & Level 9) = 5 burpees –> hold Al Gore
  • Level 9 = Cloud 9
  • Cloud 9 Circuit
    • 1 PAX member sprints around perimeter of Cloud 9
    • PAX executes incline merkins until relieved
    • Each PAX member completes perimeter sprint once
    • 15 second breather
    • 1 PAX member sprints around perimeter of Cloud 9
    • PAX executes 15 buddy-situps (each) until relieved
    • Each PAX member completes perimeter sprint once
  • Cloud 9 ABS (Abdominal Beatdown by Steam)
    • Back to back –> surge right on through
    • Flutter Kicks (26 x 4 in cadence)
    • Hello-Dolly (26 x 4 in cadence)
    • Up & Outs (26 x 4 in cadence)
      • Flutter kick position (legs 6 in. above ground) –> extend legs up vertically until lower back comes off the ground) –> bring legs back down & extend outward to flutter kick position)
    • American Hammers (26 x 4 in cadence)
  • Mosey Back Down Tower of Power
    • AMERICAN Indian run all the way down back to initial entry point = Level 5

***In order to cross a street —> PAX completed 10 – 4 count squats***

MARY:
Q in Charge performed routine PAX check-ups —> made sure everyone was was breathing alright/could feel their fingers & toes, etc –> because of the 10 degree weather
COUNT-OFF & NAME-O-RAMA
PAX Count: 6

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 —> The old has gone and the new has come.

Embrace the new year and realize that God has brought you into this new year afresh. Sometimes it can be difficult to let go of the old and embrace the new —> keep the faith & fight the good fight in letting Him allow you as a HIM to lead, serve, and love others well in the new year.
MOLESKIN:
Prayer Requests: Pray for G-6 as he recovers from being sick and other PAX members as well
ANNOUNCEMENTS:
Saturday Qs at the Big Ball will return on 10 January 2018.

After the Plunge

THE SCENE: Clear, mid-twenties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Slow Timed Merkins, 10 Cherry Pickers, Little of This and Little of That.

THA-THANG:

Mosey to Baseball Field

Football short steps following Q leader with jumps to right and left as well as burpees.  Follow that with suicide runs to each line, always having bear crawl to first line and always doing ten big boys each time we come back to the starting line.

Mosey to Flag Pole

We will do a circular run to four different areas, stopping to do the following exercises at each of the four areas:

  • At flag pole:  30 Baby Crunches
  • At benches:  10 Bench Jumps
  • At dug outs:  10 pull ups
  • At picnic tables:  20 pull ups
  • Do above three times

Mosey to Serpentine Sidewalk

We will run to every other light and pyramid down on the following (BLIMPS) exercises, starting with seven at the second light and going down to one at the 14th light:

  • Burpees
  • Lunges, both legs equaling one lunge
  • Imperial walkers
  • Merkens
  • Pirouette Jumps (Jump half circle, then another half circle to complete one jump)
  • Smurf Jacks

Mosey Back to AO

 

COUNT-OFF & NAME-O-RAMA
Six men.
CIRCLE OF TRUST/BOM:
Through F3 we learn that it takes commitment, discipline and encouragement to achieve our goal of becoming healthier men.  In our relationship with God, we also need commitment, discipline and encouragement.  If we want to grow closer to God, we should not just sit around and wait for it to happen.  Jesus says in Matthew 16:24, “if anyone wants to be a follower of mine, let him renounce himself and take up his cross to follow me.”  We must discipline and push ourselves through solitude time with God, through reading scripture, through prayer, through worship.  And while solitude time with God is important, we also need encouragement.  That comes through spending time in worship with our brothers and sisters.  As Jesus said, He is there “wherever two or more are gathered in my name.”
MOLESKIN:

ANNOUNCEMENTS:

Bucket List

THE SCENE: Clear and, what, maybe 8°? 9°?  Who’s counting?.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get warm quick!
5 Burpees OYO
15 Imperial Squat Walkers IC
5 Burpees OYO
15 Hindurkins IC
5 Burpees OYO
1 Windbreaker (solo exercise by Q)
15 Firecrackers IC (similar to Smurf Jacks)

Mosey to Waxjob’s Hill
(Q alerts PAX to the presence of speed bump by tripping and falling flat)
5x down hill and immediately back up, 5x 4ct Merkins IC at the top each time.
First trip up sprint, next 3 Bernie, final trip sprint
(3rd was planned as reverse bear crawl, but frosty grass deemed too dangerous for digits)

THA-THANG:
Mosey on around outside of the park to the Scrapyard stairs.
Hop up stairs on one leg. Turn around and mosey back to the street, then back and hop stairs on other leg.

Mosey across grinder to meet Sandy: a bright orange 5 gallon bucket filled with 60lb of sand.
Bucket contains a list of exercises:
Merkins
Mtn Climbers
LBCs
Flutter Kicks
SSH
PAX split into 2 groups of 5. One group sets up at cones 60yd away.
Both groups start doing top exercise.
One man carries bucket to other line and stays there. Another man carries the bucket back to original line. R&R
Whenever bucket arrives at line, PAX switch to next exercise.
Continue until all PAX have made 2 trips

Cooldown: Mosey one lap around the park, pause halfway for 2 sets of 20 dips and 20 squats

MARY:
Circle up for:
20 Reverse Crunch IC
15 Side Crunch IC each side
4 rounds of Row Your Boat
Merkin ring of fire – 5 to 1
16 Tempo Cossack Squat

COUNT-OFF & NAME-O-RAMA
Largest gathering of HIMs in the Knoxville area this morning: 10 strong!
CIRCLE OF TRUST/BOM:
Not so wordy this morning to avoid becoming a sweatcicle.  As we start this year, remember Paul’s words in Philippians 3:13: “Forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”  We all want to forget the bad parts of the past, but Paul here is not talking about that.  He just got done listing all of his own accomplishments done in the flesh, and how they are not of worth.  Don’t rest on things you’ve done.  Forget that past as well, and press forward for His calling!
MOLESKIN:
Coldest day of the year was no problem for these guys.  Killed it hard.  Icicles were forming on beards from breath condensation, but everyone was sweating by the end.
ANNOUNCEMENTS:

2018 Grit

THE SCENE:   9.   That right n-n-n-n-nine  d-d-d-degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 30
  • Merkins x 10
  • Squats x 15 (4 count)

THA-THANG:

  • Mosey to steep hill where the boats used to be parked
    • 11’s:   burpees at top / squat jumps at bottom
  • 2 laps around boat dock parking lot.  Stop at each light pole for exercises Route 66 style.
    • Lap 1:  Iron Mikes
    • Lap 2:  Big Boy Situps

MARY:

Round Robin:

  • Bartman:  Box Cutters (4ct) x 20
  • Ratchet:  Side Crunch (4ct) x 10 each side
  • Tweet-E:  Peter Parker
  • Mayberry:  Floor Wipers (4ct) x 20
  • La-Z-Boy:  Mountain Climbers (4ct) x 20
  • Cash out with AMRAP Merkins for the last 20 seconds or so

COUNT-OFF & NAME-O-RAMA
5 PAX:  Ratchet, Tweet-E, Mayberry, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:

A few months ago La-Z-Boy talked about a book he was reading at one of his BOMs.  The book was about Grit and the impact it has on people’s success.  I think Grit is an appropriate topic as we begin 2018.  Whatever your new year resolutions and goals are – at some point you are going to face adversity in achieving them.  That’s where Grit comes in.  When challenges arise, will you give up or dig down deeper and press forward?  I encourage all of the Knoxville PAX to spend some time thinking about this.  When you’re tired, when you don’t feel like getting out of bed, when its cold, when its hot, when your kids are on your last nerve, when your boss doesn’t understand, when you’re mentally exhausted, when you’re looking for a new job, when you’ve tried all options and still aren’t making progress…..you get the idea.   In all of those situations and more it takes GRIT to stay the course.   Gritty wishes to all as we begin a new year together!

MOLESKIN:
Hats off to the Dog Pound crew today.   It definitely took some Grit to show up in 9 degree weather.  Tclaps brothers!

ANNOUNCEMENTS: