F3 Knoxville

Stop Stopping

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
60 and warm

THA-THANG:

Warm-up
One Squat
Mosey to the ThunderDome.

Workout (35 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.

1. Catalina Wine Mixer: Burpees
2. Mountain Climbers: Mountain Climbers (No modification needed)
3. Monkey Humpers: Jump Squats
4. Low Slow Flutter: Plank
5. Lunges in Cadence: Alternating Lunges
6. Merkins: Push-ups
7. Freddie Mercury: Bicycle Crunches
8. High Knees: High Knees

Cooldown (5 minutes): – No time
1. Side Straddle Hop – 1 minute
2. Shoulder Pretzels – 30 seconds forward, 30 seconds backward
3. Standing Quad Stretch – 30 seconds each leg
4. Standing Hamstring Stretch – 30 seconds each leg
5. Shoulder Rolls – 30 seconds forward, 30 seconds backward

Remember to adjust the exercises based on your fitness level and feel free to modify them as needed. Take breaks when necessary and stay hydrated throughout the workout. Enjoy!

MARY:
Stop Stopping!

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Roll & Run

THE SCENE: 69 degrees & full humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Cherry Pickers, Windmills, Rockettes, Tempo Merkins, Sumo Squats, Tie-Fighters & X-Wings.
THA-THANG:
Started with 10 reps of Peter Parkers, a run up Baby Everest, a Man Maker at the summit and Jump Squats down Route 66.

Stopped to take a rock for Curls, OVHD Presses & Tricep Extensions (20 Reps each).

Camped out at the top of Circus Maximus with two (2) teams. One team ran, while the other team did a list of exercises. When the Team One returned from the run, they bumped Team Two to run. Team One did the exercises until Team Two returned. Rinse & repeat until the Q called recover. The runs were different, based on the role of a standard die.

The Runs:

  1. All The Way Around the Circus Maximus
  2. Don’t Step onto the Cloud
  3. Sanctuary
  4. Toilet Building
  5. Upper Parking Loop
  6. Water Cooler

The Exercises:

  • 10 – Burpees
  • 15 – Seal Jacks (4 – Count)
  • 20 – LBCs (4 – Count)
  • 15 – Peter Parkers (4 – Count)
  • 10 – Sumo Squats (4 – Count)
  • 15 – Hello Dollys (4 – Count)
  • 20 – Merkins
  • 15 – V-Ups
  • 10 – Lt. Dans
  • 15 – Gas Pumpers
  • 20 – Side Crunches (10 Each Side)
  • 15 – Boxcutters (4 – Count)
  • RINSE & REPEAT THE LIST

MARY:
No time for MARY.
COUNT-OFF & NAME-O-RAMA
We had 10 HIMs to include: Sawdust (Q), Matlock, Snitch, SlimShady, Coolio, Hands, Pacman, Rainbow, Crab-Legs & Waxjob
CIRCLE OF TRUST/BOM:
Took a reflection on a quote from Col. Jeff Cooper USMC (Ret.) that “Safety is something that happens between your ears, not something you hold in your hands.” Although this more focused on gun safety, the Q took moment to realize how sometimes we try to do everything we think God wants us to do, but don’t always stop to listen and let the Holy Spirit in to guide our actions for Him.
ANNOUNCEMENTS:
Need assistance in building Hardship Hill Obstacles.

Lords of the Rings

THE SCENE: 66 degrees and a calm and beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Imperial Squawkers, Tempo Merkins, Bird Dogs, Knoxville Cherry-Pickers, Moroccan Night Clubs, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag.

MARY:
Shoulder burn to finish out the day!  Grady Corns into Moroccan Night Clubs into Little Baby Arm Circles (both ways) – high reps with no breaks in between!.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“For it is by grace you have been saved, through faith – and this is not from yourselves, it is the gift of God – not by works, so that no one can boast.” (Ephesians 2:8-9, NIV)

Four Approaches to Salvation.  What saves us?  How is salvation accomplished?  Some people believe that you are saved by subtraction.  You just need to stop doing certain bad things and you will be right with God.  Others believe that you are saved by service.  If you just do enough good things, go to church, be nice, get baptized, and give enough, you will qualify for salvation.  Still others believe in salvation by comparison.  In comparison to really bad people, they are justified before God.  None of those options work.  None of those will make you “righteous” or right with God.  You can’t earn it, and you’ll never deserve it.  We are saved by grace – God’s grace!  Salvation has nothing to do with what we can do.  It’s all about what Jesus has already done!

MOLESKIN:
A record turnout for me and a huge welcome to Rocket’s father and triple respect: “Keating”!  We hope to see you come out again soon!
ANNOUNCEMENTS:
Hardship Hill is almost here!  Flag handoff this Friday at Rampart.

A Ruckin Good Birthday

THE SCENE: Getting muggy again
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
SSHs,Gradycorns,Rockets,Lil Baby Arm Circles, Gradycorns, Cherry Pickers, and a lap around the parking lot
THA-THANG:
Rucking around the park plus:

Lower Body (3 sets of 12 reps for each exercise)
Squats
Ruck lunges
Bulgarian split squats

(3 sets of 12 reps for each exercise)
Merkins
Easy Ups
Pull Ups at the playground

Plank (3 sets, 30 seconds each)
Ruck American Hammers (2 sets x 12 reps)
Imperial Walkers (2 sets x 12 reps)
MARY:
Hello Dollys, Flutter Kicks, LBCs oyo
COUNT-OFF & NAME-O-RAMA
7 including 2.0 Charger!
CIRCLE OF TRUST/BOM:

“As you get older it is harder to have heroes, but it is sort of necessary.”
Ernest Hemingway
“In the central place of every heart there is a recording chamber.  So long as it receives a message of beauty, hope, cheer, and courage – so long are you young.  When the wires are all down and our heart is covered with the snow of pessimism and the ice of cynicism, then, and only then, are you grown old.”  ~Douglas MacArthur

MOLESKIN:
Getting old.
ANNOUNCEMENTS:
Hardship Hill obstacle build at I-Beam’s on Tuesday.  Be there or Venmo if you can!

Shamrock – Weigelmanjaro

THE SCENE: 64 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

Twinkle Toes  (IC) 4 CT x 10

Stretch quads, runner’s stretch, cobra, down dog

Short Mosey 

THA-THANG:

Spread Out in Parking lot

There are 12 parking space lines

Line 1 – 25 Big Boys

Line 2 – 25 Squats

Line 3 – 25 Merkins

Start over at line 4. 

We will end up at 100 reps per exercise. 

The rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock x20

American Hammers with rocks x20 x2 

Mosey to Weigel’s Hill 

Bear Crawl to the top. Anytime you stop for a break you have to do 10 ( feet pointing uphill ) BBS. When you get to the top head back down and pick up the 6. 

At the top we all do Monkey Humpers until it burns then head to the AO

If time, we will try to do our 12 lines challenge again to make it to 200 reps per exercise

We made it about halfway through a 2nd round. 

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Honeydew, Stitch, Curveball, Betty, Le Bling, Caveman, Mermaid, Eliza, Skid Mark, Base Salary, Voo Doo, Oscar Meyer, Tailhook, 8-seconds, Mandolin, Fire!, Brimstone, Rubber Duck, Curry, Commission, Crawl Space, Anchorman,
CIRCLE OF TRUST/BOM:

Psalm 143:10 

10 Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!

 1- The request –  “Teach me to do your will,”- Isn’t that basically what we all want and need from God? It’s a direct request to God that he will honor. 

2- The praise – “for you are my God!” – I love this declaration of worship and respect to God. 

3 – Continued praise and doubling down on the request – “Let your good Spirit lead me on level ground!” – This gives me a visual for “Your will be done” – David invites God to lead him. He humbly admits that he can’t walk through life on his own. He needs the one and only mighty God to walk with him. 

ANNOUNCEMENTS:
Hardship Hill – Work day Saturday