F3 Knoxville

Filling in for Anchorman

THE SCENE:  Cold, unseasonably so for October 19.  Feels like 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 6
cherry pickers
baby arm circles
then get on the move to combat the cold
THA-THANG:
Mosey to the football field
Set up 4 corners, from the back of the end zone to the 30 yard line.
At corner 1, perform 40 reps, corner 2 perform 30 reps, corner 3 perform 20 reps, and corner 4 perform 10 reps for a total of 100.
We went upper, lower, abs, then repeat that sequence and a total of 10 rounds.  We ended up with 400 upper body reps, 300 lower body reps, and 300 abdominal reps of various exercises.

MARY:
no time for Mary today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the Lord’s Prayer, praying, and the importance of the praying in general.
MOLESKIN:

ANNOUNCEMENTS:

ABsolutley fABulous ABdominal workout

THE SCENE: Unseasonably warm for November, low 60’s and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Side Straddle Hops because Pool Boy was not in attendance
5 Cherry pickers
9 Tie Fighters
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the football field
1st round
Pair up with a partner, and 5 yards one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the goal line.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round
Same format but one partner did 15 Shoulder taps, while the other partner did 5 BBS

Due to the light rain, we moved to the covered area at the school.
We set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
10 starfish
10 hello dollies
10 pickle pounders
10 heels to heaven
hold the cobra position for the remaining 30 seconds to stretch the core
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am appreciative of this group for the support, stress relief, and genuine friendships formed in the gloom.
MOLESKIN:

ANNOUNCEMENTS:

Kindness Ninjas

THE SCENE: Cloudy and 70ish degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops in cadence

5 cherry pickers

10 baby arm circles each way

Little of this and that

10 hillbillies

10 windmills

5 burpees

THA-THANG:

Mosey to Cardiac corner

10 side straddle hops

Run to first corner – 20 LBCs – run back to top – 10 side straddle hops

Run down to 2nd corner – 30 merkins, back to 1st corner – 20 LBCs – top and 10 SSHs

Run all the way down to the bottom and do 40 squats – stay at the bottom and do SSHs until 6 comes in

 

Mosey to greenway intersection

15 Bobby Hurleys in cadence

 

Mosey to stop sign bottom of hill

Cones out in path that circles full loop and then back out on greenway. Do exercise on cone and travel to next according to instructions

Cone 1 – 10 hand release merkins – lunges to next cone

Cone 2 – 10 Big Boys – reverse lunge to next cone

Cone 3 – 20 2 count imperial squat walkers – Bernie to next cone

Cone 4 – 20 2 count Rocky Balboas – skip to next cone

Cone 5 – 15 major merkins – karaoke to next cone

Cone 6 – 15 Bobby Hurleys – karaoke the reverse way back to previous cone and then sprint all the way to the next cone after this one.

Cone 7 – 25 LBCs – jog to next cone

Cone 8 – 5 Burpees – run all the way back to the 6 and do all cones and exercises you pass on your way coming back again, 2nd time through you can Bernie to next cone

Cone 9 – 15 merkins – El Capitans to next cone

Cone 10 – 20 two count flutter kicks – sprint all the way to AO parking lot

 

5s on Dragon hill – Hello Dolly down low and merkins up top

MARY:
Light stretching – since we were at time
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:
Be a Kindness Ninja through the holiday seasons

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32

“Be kind whenever possible. It is always possible.” —The 14th Dalai Lama

“A smile is a curve that sets everything straight.” – Phyllis Diller

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Prayers for Title9 travels, Lilly friend health, Drum Major’s aunt’s health

Count to 5

THE SCENE: Pleasnt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did a few things. This BB is a few days removed.
THA-THANG

Went on a mosey stopped every 5th light pole and did ascending rep counts from  5 -80ish.  Ended with PAX roulette to get to 100

MARY:
No time for her.
COUNT-OFF & NAME-O-RAMA
Bomb Shelter regulars plus Pinocchio
CIRCLE OF TRUST/BOM:
Detachment in a healthy way can be a beautiful thing. Thanks to Nailed It for explaining it better than I could
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The “Ultimate” Beatdown

THE SCENE: Cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to oval office (track) with some leg stretches along the way.
THA-THANG:

Since this was acting as my birthday queue, we did one of my favorite things….played ultimate frisbee!  It was dark of course so we played on the Middle School football field where the most lights are.  It worked but was a challenge to catch dew (see what I did there?) to the wet grass and when the disc was coming from the direction of the lights (since they are only really on one side of the field).

When the disc was dropped we did merkins for awhile but ended up modifying to keep game play moving.  The team that was scored on had to do 10 burpees.

MARY:
cherry pickers, overhead claps, little baby crunches
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:
The day before I lost my patience and control when it was time for the boys to get in the car for school.  It ultimately ended up well as I was able to model apologizing and talked with my son about how I could have handled the situation better.  I have continued to reflect on the situation and come to realize that I lost control of myself because I felt like I lost control of the situation.  My main takeaways from the experience were:

  1. It’s okay to not be in control of a situation but it’s not okay to not be in control of yourself
  2. In order to be able to respond in a better way, I need to work on myself outside of those moments.  It’s much like sports, you get better outside of games.  That’s what practice is for.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.