F3 Knoxville

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

Day 2 – 4 Rounds

THE SCENE: Low 40s, but hot compared to the 7 we had last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Outhouse
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

4 Rounds for Time

23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps
23 Big Boy Sit-Ups
23 Kettlebell Snatches (single arm)
23 Goblet Squats
69 Single-Unders
5 Sandbag Cleans 60#

MARY:
2 min plank
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Every action has an equal and opposite reaction.  Consider the other side’s viewpoint before pushing your agenda!
MOLESKIN:
Screeching tires and Shooter pulls up 10 minutes late – but made the most of it and jumped right in!  Welcome FNG Man Hands!

Lap after Lap

THE SCENE: Actually above freezing this time, tropical paradise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Worst Merkin Ever x5 OYO
  • Squats x20 IC

THA-THANG:

Mosey to hill at the AO with CMU

  • Run up hill with CMU over head – do 10 squats, 10 press, 10 merkins, mosey back down. Keep repeating, subtract 1 rep of the exercises until complete.

At the Grinder:

  • Exercises at each corner – Merkins, Squats, Dry Docks, Iron Mikes
  • Do 20 of each exercise at each corner. Once one lap is complete, repeat again but subtract two laps from last one. 20, 18, 16, 14, etc…

Back to AO:

  • Partner up – You and partner must total 200 BBS. One person does BBS while other does Farmer Carry with CMU

MARY:

  • Protractors!
  • LBC’s

COUNT-OFF & NAME-O-RAMA
PAX count – 9
CIRCLE OF TRUST/BOM:
Be humble with your giving and your prayer. Do not use the good things you do to brag, but use that as motivation to do more.

In Matthew 6 –

Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven.

And when you pray, do not be like the hypocrites, for they love to pray standing in the synagogues and on the street corners to be seen by others. Truly I tell you, they have received their reward in full. But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then you Father, who sees what is done in secret, will reward you.

Matthew 7:7 – Ask, and it will be given. Seek, and you will find. Knock, and the door will open
MOLESKIN:

ANNOUNCEMENTS: