F3 Knoxville

Ribbed 66

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X
Tempo squats 15X
Baby Arm circles (forward and backward) 15X
Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

  • Ribbeds 66
    • lunges to the next light pole
      • 10 Burpees
    • Berny sanders to the next light pole
      • 10 Star Jaxs
    • Reverse Lunges to the next light pole
      • 10 Burpees
    • Sprit to the end of the parking lot
      • 10 tempo squats
  • Mosy to the AO stopping to do incline merkins 15X
    • 20-yard increments we did the following:
      • Bear Crawl to one side then 10 Big boys situps
      • Bunny hope to one side then 10 tempo squats
      • lunges to one side then 10 stare jax

Circle up

  • 10 Burpees
  • 10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.

Simple Doesn’t Mean Easy

THE SCENE
43 and Foggy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAM
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Windmill Merkins x16 IC
Baby Arm Circles Fwd 4ct x12
Baby Arm Circles Bkw 4ct x12

Grab a Battle Buddy and head to the curb and line up on the orange cones.

 

THA-THANG
It Takes Two
Battle Buddys take turns performing 1 rep of exercise each until they reach 30 burpees total.  Sprint to the orange cone, complete 15 BBS then lunge to yellow cone.  At yellow cone, sprint back to start point.

Exercises:

  • Rd 1: Burpees
  • Rd 2: Dry Docks
  • Rd 3: Bobby Hurleys

Rinse and repeat!

Mosey to the pavilion.

 

1-2-3 Pyramid on Benches
Do the following: 1 Let Me Up, 2 Decline Merkins, 3 Squats.  Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to base of Cardiac Hill

 

Route 66
Stop at each light pole and do one Diamond Merkin.  Increase 1 rep each at each consecutive light pole until you get to 11 reps total.

Mosey back to the SP

 

MARY
Flutter Kicks 4ct x20 IC
Side Crunches Rt x20 IC
Side Crunches Lf x20 IC
Hello Dolly 4ct x20 IC
Superman Swims 4ct x15 IC

 

COUNT-OFF & NAME-O-RAMA
4 PAX

 

COT/BOM
Stay in the fight!
“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.”
– 1 Peter 5:8-10

Each day we face a battle.  What makes it tricky is that it isn’t a physical battle, but a battle in our mind and hearts.  It’s easy to get complacent and put our minds on autopilot, and that is exactly what our enemy wants.  Each day we must “resist” and stand “firm” against his attacks.  The key is to recognize that we don’t fight this battle alone!  We have brothers around us who are ready to lock shields and pursue righteousness with us.  It’s not easy, but it’s worth it.

 

Submitted by Cap’n Crunch

Stairs and Pain

THE SCENE: Crisp and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH X25 IC, -Tempo Squat x10 IC, -BAC x10 (Forward/Reverse) IC, Tempo Squat x10 IC, SSH x25 IC
THA-THANG:

PAX form two lines and mosey around area to identify each station…

AMRAP (12 minutes)

As many rounds as possible for 12 minutes the PAX completed 10 reps at three stations of the following…

  • Pull-ups at the Big Ball Beams
  • Box Jumps at the TN Amphitheater Stage
  • Burpees at the Bridge

Abort gave us a 10 count…

Mountain of Pain

PAX sprinted to the top of the Big Ball Steps and did the following:

  • Hand-release Merkins 10-1 (10 at top of steps, 9 at bottom, 8 at top, rinse repeat to 1 rep at the bottom)
  • When finished PAX did Flutter Kicks x20 IC, American Hammers x20 IC until the six was up.

Preacher gave the PAX a 10 count…

PAX sprinted to the flat area (for time purposes) instead of to the very top of BB Steps and did the following:

  • Same 10-1 repetition as the Hand-Release Merkins but this time WW2 Big Boy Sit-Ups were completed.

PAX re-formed their two lines again and moseyed to AO starting point.

MARY:
CASH OUT with ATM’s (15 4 count shoulder taps IC, 10 tempo merkins on a single count IC, 10 speed merkins x10 IC)
COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG!)
CIRCLE OF TRUST/BOM:
Spoke about intentional leadership on my NYE Q.  The same is true now.  If we are not moving forward, we are being stagnant.  If we are being stagnant then we are being left behind.  The downtown AO has unlimited potential and if we want to see it grow we must cultivate it and that happens from stepping outside our comfort zones and intentionally leading here.  Challenge this AO to two VQ’s next week at the Big Ball AO.  If guys have questions, get with any of us who have Q experience as a resource or even as a Co-Q.
MOLESKIN:
Prayer request were made.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tres Goats

THE SCENE:  Raining.  As only three men showed, we all contributed to the Q.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Shoulder Taps, 10 Slow Timed Merkins, 10 Windmills, 10 Slow Timed Squats, Little of This and Little of That
THA-THANG:

Mosey to Pavillion that is close to playground.

Totem pole (where we add one exercise each time, then subtract one when have done all) of the following exercises:

  • 15 Bench Pull Ups
  • 15 Hello Dollies (4 count)
  • 15 Jump Squats
  • 15 American Hammers (four count)
  • 15 Mountain Climbers

Next, we do exercises in the four corners of the pavilion.  We bear crawl between closest corners and lunge between corners furthest from each other.  We start with 5 of the exercise at first corner, hen 10 at the next corner, then 15 at next corner and end with 20 at last corner.  After that we do the same thing with the next exercise.  We do the following exercises:

  • Merkens
  • Big Boys
  • Smurf Jacks
  • Bench hops
  • Carolina Dry Docks

MARY:

70 Baby Crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jinxy talked about the need to take charge and dedicate ourselves to those we love.  Life is short.  We never know when our time to leave this Earth will come.  It would be nice to know that we leave, having impacted others with our love, with our care, with our service rather than leave with others saying, “well he worked hard and made a good living.”
MOLESKIN:

ANNOUNCEMENTS:

Prancercise

THE SCENE: 40ish… and moist. Felt like 60 after the last couple of weeks!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
FSH x20 IC
SSH x20 IC
TN Rocking Chair x15 IC
AGTJ x10 IC (gettin’ easier!)
Crabwalk Toe Touches x15 IC
Hindurkins x15 IC
Tempo Cossack Squat x20 IC

Line up on the curb link arms, 10x 4ct calf raise IC
25% across the parking lot
20x single count calf raise OYO (too hard maintaining balance)
50% across the lot
20x calf raise
75% across the lot
20x calf raise
AYG across the lot

THA-THANG:
Mosey up to the rock pile by the Asylum building, one stop along the way for some Al Gore and 20x BBS

Line up in the grass about 50yd from the rocks and pair up.
One man does exercise (Merkins|Curls|Rows) AMRAP while waiting
Other runs to pile, gets a rock, 10x squat-OHP and returns with rock. Switch up.
3 trips each. Should finish with a 6-pack per team.

Regroup at the pile, leaving 6-packs at the grass

Merge into 4-man teams

2 men run to grass, 20 leg-pushdowns, and return with one rock each.
Meanwhile, other 2 men are doing kegstand squats
Switch up, R&R until all rocks are returned to the pile.

Time’s running out! Bear crawl down Everest halfway or so, then mosey back to the AO, one stop for Tempo Squats with Crawdad.

MARY:
Q did a bad job of time management today… Crawdad led the cheetahs in some Hello Dolly.
COUNT-OFF & NAME-O-RAMA
30 strong today, including one FNG: Welcome Beans! (Clay Daniel)
CIRCLE OF TRUST/BOM:
Will you “Go out” without knowing?
“He (Abraham) went out, not knowing where he was going” (Hebrews 11:8)
See My Utmost for His Highest, Jan. 2
When God tells you to go, he usually doesn’t tell you His end game. Have faith that He knows what He’s doing and obey!
MOLESKIN:
Thanks, Crawdad for taking care of all the cheetahs in the group and making sure they didn’t get bored waiting for the rest of us… My apologies on running over. I really need to get over there sometime during the day to get a good mental map of the place. Doesn’t help planning that the satellite images are all outdated!
ANNOUNCEMENTS:
Alcoa CSAUP coming up 2/24… Be on the lookout for shirts on Mudgear