F3 Knoxville

Not Yet Mosey Conditions

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP: Check

THE THANG: Fellowship mosey around the big loop.  5 reps at each light pole.  First lap – merkins.  Second lap – squats.  It was still icy in some spots, so we had to take it slow and had to detour into the road for one stretch of the loop.

MARY: No time

ANNOUNCEMENTS:

COT: 1 John 5:14 – And this is the confidence that we have toward him, that if we ask anything according to his will he hears us.

[running] Thawing Out

AO: running
Q: Butterknife
PAX: Cosmo, Tooth Fairy, Butterknife, Zippy, Trash Panda (JUCO), Fetch, Erector, Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 8

WARMUP: Run one lap around campus for the warmup and close to that for the cool down.  THE THANG: 30/60/90 Fartlek style workout, but on the on campus. 30 seconds on w/ 30 second recovery, 60 seconds on w/ 60 second recovery, 90 seconds on w/ 90 second recovery. We would come back for the six on the recovery allowing us to stick together as a group. We did this about 5 times before beginning the cool down.  

Slushy Workout

THE SCENE: Cloudy, low 40s, slushy, snow on ground, and in parking lots.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (20, 4ct), Windmills (10), Baby arm circles (10 fwd, 10 back) and Grady corns (10), Squats (20, 4 ct), and Jack Merkins. Moseyed, stopped for 20 4ct LBCs, moseyed, stopped for set of 11s (dips/big boys).

THA-THANG:  Stayed on the walking/running path due to snow. Start with one of the following exercises, run to every other light pole, do one more of the exercise, and the run again until you complete 10 (end of path). Loop around, 5 Burpees at the end and start the process again with the next exercise on the list:

  • Big Boys
  • Squats
  • Merkins
  • Hello Dollys

MARY:
20 4ct American Hammers

CIRCLE OF TRUST/BOM:
Men (especially young men) are struggling to find their purpose in our society and F3 is playing a role in helping with this. F3 doesn’t look for scapegoats, but accepts men where they are and provides a place to grow in a positive direction.

MOLESKIN:
Prayers were raised for the names of people who were suffering through lost loved ones or illness. Many of them neighbors.

ANNOUNCEMENTS:
2nd F at UJs afterwards.

Slow but Steady

AO: dogpound
Q: Unibráu (Nick Robinson)
PAX: Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Waxjob, Lightweight
FNGs: None
COUNT: 5

WARMUP:
Quick warm up, some were already warm from a pre-ruck.
THE THANG:
Modified Cindy Crawford, had some fellowship mosey because of ice.
MARY:
Completed.
ANNOUNCEMENTS:
COT:
Prayers for the wife.

More Tanning Tabata

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Trash Panda
FNGs: None
COUNT: 2
WARMUP: Yes

THE THANG: More Tabata in the Tanning Bed because the rest of the Farm was an ice rink. 8 rounds – 20 seconds on, 10 seconds off. The exercises were: squats (with a 25-lbs weight plate), merkins, calf raises (with plate), curls (with plate), LBCs (Trash Panda did these with the plate, I did not), and overhead presses (with the plate). In between each exercise we shuttle ran from one end of the Tanning Bed to the other several times to recover.

MARY: Flutter kicks x 25 on a 4 count, box cutters x 10 on a 4 count

ANNOUNCEMENTS:

COT: Matthew 9:37-38: Then he said to his disciples, “The harvest is plentiful, but the laborers are few; therefore pray earnestly to the Lord of the harvest to send out laborers into his harvest.”