F3 Knoxville

50 Up…50 Down

THE SCENE: 18 degrees, snow flurries
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 IC

Tempo Squat x 25 IC

SSH x 30
THA-THANG:
Mosey to Big Lot

Uptown 50:  Partner up. Two cones 30 yard apart.

    • Cone 1: 10 burpees then travel to second cone in the following manner
  2. Burpee Broad Jump
  3. Crab Walk
  4. Racoon Crawl
  5. Inch Worm
  6. Alligator Crawl
  • Cone 2: 10 burpees then travel back to fist cone in the following manner
  1. Wheelbarrow (Partner 1)
  2. Wheelbarrow (Partner 2)
  3. NUR
  4. Sprint
  5. Bear Crawl

Mosey back to AO

V-Up Roll Up: Hands over head, sit up, touch toes, @ 45 degrees on down bring legs up and crunch and touch toes.

X-Factor: On 6 in X posture. Keep feet, back, arms 6-inches off ground. V-up Left hand to Right shin, V-up Right hand to left shin. Repeat to failure.

MARY:
Block wall sit-up. Place feet on top of planters (feet in mulch), butt against concrete in sit up position. Sit-up and touch toes. Repeat to failure.
COUNT-OFF & NAME-O-RAMA
100 burpees today!!!
CIRCLE OF TRUST/BOM:
As we start the New Year be attentive to those around you. They may not be having a great start to the year or have concerns about the coming year. Be good listeners and pray for the people around you. You don’t have to always get involved, just listen, pray, and if you speak to people find something that interests them to begin the conversation. We are called to love those around us, sooooo…
ANNOUNCEMENTS:
Open Qs on January 11 and January 27!!!

Blasters and BOMBS

THE SCENE: 22* which would have felt like summer compared to the last few days if not for the WIND
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick lap around the world’s fair lawn to get everyone moving.
SSH x 20 IC
Merkins x10 (on 4 count) IC
Imperial Walkers x11 IC
THA-THANG:
PAX mosey out behind amphitheater, and pause at the first pedestrian bridge for a round of leg blasters.  All exercises done in cadence with no breaks.  Squats x20, lunges x20 (10 each leg), jump squats x10.  Recover and continue mosey to parking lot behind Min Kao building on campus.  PAX partner up for BOMBS routine.  Dora style, partner one runs up and back down ramp while the other partner performs exercises.  Once the partner running makes it back to the parking lot, they pick up in exercises and partner two runs.  Each pair of partners performs:

  • Burpees x50
  • Outlaws x100
  • Merkins x150
  • BBS x200
  • Squats x250

PAX who finish early begin planks, pushups, and Mary.  Once most of the PAX completes BOMBS, we do another round of leg blasters waiting for the last pair to complete.  10 count to recover.  Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
10 PAX total: G6, Gretzky (FNG), Petey, Swanson, Waxjob, Careless, Operation (FNG), Filter, Steam, Abort
CIRCLE OF TRUST/BOM:
“Putting things off is the biggest waste of life: it snatches away each day as it comes, and denies us the present by promising the future. The greatest obstacle to living is expectancy, which hangs upon tomorrow and loses today… The whole future lies in uncertainty: live immediately.”

Make today count, and leave no doubt.

ANNOUNCEMENTS:
Saturday beatdowns at Big Ball resume in two Saturdays.

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: