F3 Knoxville

The Holidays and Stuff

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Secret Garden
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops, of course
Hammy Stretch
Quad Stretch
Butterfly Stretch
Hip Flexor Stretch
THE THANG: Used the F3 Beatdown in a Box Card Set (get yours at the F3 gear store! Or borrow mine!).

4 stations located on the park loop
1 card per station
Various exercises and jogging between stations ensued for 40 mins
MARY: Included in the activities above
ANNOUNCEMENTS: GTE prep event on Saturday
COT:
“At the root of all ingratitude is the love of one’s own greatness.”
www.desiringgod.org/articles/the-root-of-ingratitude
Time of prayer

F3 Gone Bad

AO: rampart
Q: Piston
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Lucille (Austin Williams), Outnumbered, Piston, Porthole, Stick n Poke
FNGs: None
COUNT: 7
WARMUP: Normal stuff
THE THANG: 5 Rounds AMRAP for one minute
Flutter Kicks minute 1
Merkins minute 2
Lunges minute 3
SSH minute 4
Burpees minute 5

Rest 1 minute between rounds.

MARY: Sudden death round of exercises called out by PAX
ANNOUNCEMENTS: Convergence and 2nd F Christmas party at Outnumbered’s place on 12/9
COT: Be the kind of person that others expect to get encouragement, not criticism, from.

“Therefore encourage one another and build one another up, just as you are doing.” – 1 Thessalonians 5:11

99 Problems and 1 Regret

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Earmuffs (Dan Studt), Madoff (Daniel Hereford), Choir Boy
FNGs: None
COUNT: 4
WARMUP: We did a nice 10 minute warmup with stretches and the usual suspects at a good slow pace.

THE THANG: Mosey to the big pavilion via the loop. 99 dips. LBCs while waiting on the 6. Mosey around the playground and arrive at Da Club. Pick a rock. 99 curls. LBCs waiting on the 6. Earmuffs picked a manly rock and put the rest of us to shame. Mosey around the playground and arrive at the small pavilion. 99 table rows. LBCs til the 6 is up. Mosey around the playground and arrive at the rock pile near the splash pad. Pick a rock. 99 overhead presses. Earmuffs once again picked a manly rock and put the rest of us to shame. Off-road mosey back to the AO.

MARY: Merkins until time (about 30 seconds or so).

ANNOUNCEMENTS: Same stuff

COT: Find thankfulness in a significant regret. Think of a real regret that impacted you or has stuck with you over time and look for thankfulness even in that moment. Turn the regret into a blessing and be thankful. It probably won’t be easy, but that’s sort of the point.

The Go-Giver

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3 (Jordan Simmons), Fabio (Joe Hamilton), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Rainbow, White Belt, Jug Dish
FNGs: None
COUNT: 9
WARMUP: 20 SSH on 4ct
Corner One- Baby arm circles front and back x10
Corner Two- Imperial Walkers x10
Corner Three- Windmills x12
Corner Four- Tempo Merkins x10
Corner One to close with 12 4ct LBC
THE THANG: mosey to Circus Maximus
5 exercises here Merkins, Dry D, Burpees, LBC, Squat Jumps all 10 count rep

Perform all exercises then run a lap. Drop the first exercise after lap one and continue to dropping until complete

Mosey to lower parking lot for 4 cones
10 gas pumpers at each cone, bear crawl in between. Run back side back to start to rinse and repeat. Completed 3 Rounds

Mosey to little Everest. 10 Tempo squats at bottom of hill. Bernie every other time up with 10 alternating lunges at top. 10 each leg. 3 rounds of that

MARY: nope
ANNOUNCEMENTS: nada

COT: talked about the other part of thanksgiving. The giving part. Challenge to give more of our money, time, and resources

Gobbler Challenge at The Quacken

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Herbie
FNGs: None
COUNT: 3
WARMUP: lap around the track, 1 of each exercise at each station

THE THANG: https://youtu.be/nAFBSG1c9mc?feature=shared

MARY: nope

ANNOUNCEMENTS: GTE prep 12/2 at Asylum

COT: fight anxiety with God’s promises

Prayer for 3 families affected by divorce