F3 Knoxville

Duck walks and pet rocks

THE SCENE: 45* and crisp, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles, forward and reverse, 10x IC
Imperial walkers 10x IC
SSH 30x IC
Merkins on 4 ct, 12x IC
Prisoner tempo squats 10x IC

THA-THANG:
Mosey across the street to the Steamboat parking lot, circle up for 20 merkins.  Recover and mosey back across the street behind Powell Station park, circle up in lower lot for 20 merkins.  Each PAX finds a rock to tote around for the next little bit.  Retrace our route back to Steamboat parking lot, circle up for 20 merkins.  Mosey back to school parking lot.  10 count.

5 cones are lined up across parking lot.  PAX instructed to duck walk with rock held in at chest to first cone, then place cone on the ground and perform 5 burps.  Pick up rock, duck walk to next cone with rock held straight out in front (arms extended).  Rock down and do 5 burps.  Continue duck walk to each cone, alternating between holding rock in at chest and holding rock straight out arms extended between cones.  Each cone do 5 burps.  Once finished at last cone, sprint back to start with rock, plank and wait for the 6 to complete.  Recover and 10 count, repeato for a total of 3 rounds through.

Pick up pet rock and mosey back over to Powell Station park and partner up.  Dora style, partner 1 performs rock PT while partner 2 runs a lap around the pavilion and playground.  Partner 2 stops at the pavilion for 10 merkins before finishing run and relieving partner one.  Flapjack, each pair performs 100 reps of exercises:

  • Rock curls
  • Tricep extension
  • Goblet squats
  • Front hold shoulder lifts
  • BBS with rock pressed over chest

Once complete, switch partners and run through the same exercises.  This time, partner performing rock PT does AMRAP until partner 2 finishes run.  Flapjack, then move to next exercise.  Recover and 10 count.

Mosey back to lower lot to return rocks, then mosey back to AO for Mary.

MARY:
Box cutters x20 IC
Extended boat/canoe (I’d planned ATM’s but was worn out, so I extended boat/canoe til time was up).

COUNT-OFF & NAME-O-RAMA
8 Strong – Tractor, Herbie, Wood Tick, Natty, Mr. Wedgie, Charmin, A-Rod, Abort
CIRCLE OF TRUST/BOM:
Expanding on word I had from BB a few weeks back (the same boiling water that softens the potato hardens the egg).  From the book of James: “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking anything.  If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.  But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind….Blessed is the one who perseveres under trial because having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
MOLESKIN:
Continue to pray for Charmin’s friend John, who has been diagnosed with cancer.  Also pray for Natty’s friend who had a family member take his own life.

Lots of Pee Breaks

THE SCENE: 44, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 43 IC, waiting on Mayberry

Windmills x 10 IC

Imperial Walkers x 10 IC

10 Burpees OYO
THA-THANG:
Break into 2 teams

Team 1 does 5 burpees while team 2 starts the mosey.

Team 2 Mosey long way to soccer field at Watt Rd.  Stop at each light and do 5 merkins (total of 80)

Team 1 follows after the burpees.  Team 2 did their 5 burpees at the field while waiting on team 1.

BLIMPS relay

One team member runs length of field and back while rest of team completes AMRAP of the following;

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

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11’s across width of field.  Derkins and Groiners

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Escalator variant – do exercise A, run a lap around the field, at same corner do exercise A and B, run another lap…repeat for the four exercises

A – Burpees x 5

B – Merkins x 10

C – Squats x 15

D – BBS x 20

Once complete we went down the escalator starting with 20 BBS, run a lap….repeat.

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Mosey back to AO by way of the upper field, stopping at each light post and doing 20 Squats

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ratchet involved with organization that helps homeless teenagers and young adults, pray for them

Deadhead on job transition

United weekend being a blessing
ANNOUNCEMENTS:
CSAUP next week

The Playlist on Shuffle

THE SCENE:
60°F, it’s not raining, but the ground is very wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x25 (IC)
• Inch Worm Merkins x20 (OYO)
• Imperial Squat Walkers x20 (IC)
• Plank
○ Hand and leg up
○ Switch to other side

THA-THANG:
Mosey to the Baseball Dugouts
Pull-ups 3 sets of 10, mosey around the concession stand between each set

Mosey to the open air Chapel
Flowers by Moby: Push-up Challenge
“Green Sally Up”= move to standard plank
“Green Sally Down” = move to 6″ plank
Get Up Offa That Thing by James Brown: Leg lifts
Start by holding legs 6″ off the ground
“Get Up Offa That Thing” = Lift the legs up to 90° and then bring them back down

Mosey to upper parking lot

The Kraken
The 8 cones are setup in a circle. Spread out among them. Complete exercise at that cone and run around all the cones to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop, twice.
• Cone 1 – Merkins x20
• Cone 2 – Squats x20
• Cone 3 – SSH x20
• Cone 4 – Jump Squats x20
• Cone 5 – 4ct Shoulder Taps x20
• Cone 6 – Lunges x20 (each leg)
• Cone 7 – Dry Docks x20
• Cone 8 – Smurf Jacks x20

COUNT-OFF & NAME-O-RAMA
6 , Waffle House, Frenchie, Crab Legs, Music City, Gibbler, Archie (QIC)
CIRCLE OF TRUST/BOM:
The struggle with Pride is real. It can cause us to react to others negatively because we are comparing ourselves. We are competing with those around us.

“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life

MOLESKIN:
I’m enjoying the addition of music to the workouts. It makes it a little more fun and helps me be more energetic. The guys did a great job today!

ANNOUNCEMENTS:
The 2nd F event at Abridged Beer Company is tonight at 6:30pm. See you there!

Lapping the Admin Circle

THE SCENE: Cloudy with temperature in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, Planks with Arm and Leg Raises, 10 Slow Timed Squats, Michael Phelps
THA-THANG:

Mosey on roadway south until it curves west.  20 Hello Dollies in Cadence

Mosey to stop sign, then turn north toward Admin Bldg.  20 Hello Dollies in Cadence

Mosey north and take roadway that heads toward Admin Bldg Parking Lot.  We will be running around the roadway, looping all the way around the Admin Bldg twice.  Along the way we will see cones.  Each cone has an instruction for an exercise.  The cones and exercises will be as follows:

  • Cone 1:  20 Merkins
  • Cone 2:  Pick up boulder at rock pile.  Do 20 Overhead Presses, 20 Curls, and 20 Lifts.
  • Cone 3:  Run to Fire Escape and go up and down, then run to Cone 4.
  • Cone 4:  40 Baby Crunches
  • Cone 5:  Bear Crawl to Cone 6
  • Cone 6:  20 American Hammers
  • Cone 7:  20 Diamond Merkins (4 count)
  • Cone 8:  Run down and back up stairs, then do 20 Big Boys

After the first man completes the circuit twice, he will sweep back all brothers to last man.  These men will not complete the full circuit.

Mosey to Playground.  We will do elevens starting with 10 bench hops and 1 decline merkin.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven brothers with one FNG whom we named “Driftwood.”
CIRCLE OF TRUST/BOM:

The following verses are from Matthew 6:  19-21.

19 x“Do not lay up for yourselves treasures on earth, where ymoth and rust5 destroy and where thieves zbreak in and steal, 20 xbut lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

Where do you put your treasure?  So many times, I find myself putting my heart into treasures other than in God.  This is certainly human.  We humans put our treasures in things such as money, having a nice home, being popular, being best at our jobs, making sure our family members are doing the right things.  But what if we were to lose our earthly treasures?  If we do not trust in God, we would surely be lost.  If our heart is in God, we can survive the loss of earthly treasures.

ANNOUNCEMENTS:

2nd F event at Abridged Beer Company at 6:30 pm this Thursday.

Listening in the Rain

THE SCENE: 50 degrees and raining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Cherry Pickers IC x 10

Tempo Squats IC x 10

25% Jog across the parking lot, 50% Jog, high knees, butt kickers, 75% Jog

THA-THANG:

Circuit Workout on the Grinder inspired by a workout Frenchie Q’d a couple months back.

Total of 4 stations (one at each of the corners) and then 5 Burpees at the top of Little Baby Hill:

  • Station 1: Superman Swims, 4 ct. American Hammers
  • Station 2: Merkins, Dry Docks
  • Station 3: Iron Mikes, Squat Jumps
  • Station 4: Box Cutters, 4 ct. Flutter Kicks

Pick a Battle Buddy and disburse evenly to the four stations. Pick whichever one of the exercises you feel like doing at each station (most people just alternated between the 2 exercises each round). Start with 20 reps of the chosen exercise at each station and complete the circuit. Next round decrease to 18 reps, 16 reps, 14 reps, etc.

When finished at Station 3, Bear Crawl to Station 4 (I forgot to Bear Crawl on the very first round even after making “fancy” signs but thankfully Proton was there to gently remind me).  After Station 4, run up Little Baby Hill and do 5 Burpees at the top. Mosey back down to Station 1. Rinse and repeat the circuit until time.

MARY:

Hello Dolly IC x 20

30 seconds AMRAP LBC’s to finish

COUNT-OFF & NAME-O-RAMA

24 strong on a rainy morning – no FNG’s today

CIRCLE OF TRUST/BOM:

We can be good at talking with God, but how much are we listening? My prayer life has grown tremendously in the course of the past year, but I do a really poor job of allowing God to respond. I pray and then rush on to the next activity in the day. Sometimes those are really good activities like reading Scripture or reading a devotional, but without taking a pause and listening for God’s response, I’m not allowing room for Him to do His work in me.

I-Beam shared this piece of his devotional with me a couple weeks back, and it really resonated with me:

“Suppose I go to the doctor and say, ‘Doctor, I have a lot of problems: I twisted my knee….my eyes itch…my finger is swollen…I have a backache….’ Then, having gotten through my list of complaints, I look at my watch and say, ‘Goodness me, time is getting on. I must be off.’ The doctor might want to say, ‘Hang on a second, do you not want to hear what I have to say?’

If we only speak to God and never take time to listen, we make the same mistake. We do all the talking, and we don’t actually listen to Him. But our relationship with God is meant to be a two-way conversation.

ANNOUNCEMENTS:

The fine people at Abridged Beer Company have agreed to host a 2nd F “Fellowship” on February 15th at 6:30pm. $2 for every beverage will be donated by Abridged to our selected charity. This month…Operation Enduring Warrior. Come out, have some fellowship, and do good! See you all there!!