F3 Knoxville

Valley forge

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THE SCENE: Finally a crisp in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

lunge reach, heel kicks, Frankenstein, Hugh knees, side lunges.
mosey to valley of death. Along the way we stopped and did some shoulder taps and squats till the 6 caught up then we moved out. Shout out to the 6 for catching up and moving out right away.
THA-THANG:
Valley Forge

start at base of Death Valley

deck of cards. Suit is exercises, # is where you’re moving. Repeat for time.

25 of all exercises

Heart- Perfect merkins

Club- Iron Mikes 

Spade- Apollo ono (SC)

Diamonds- V ups

1-4 run up spaghetti

5-8 Bernie up spaghetti

9-10 broad jump to first light post on never ending

Face cards- bear crawl to first light post on never ending

Ace- run the gauntlet- top of never ending to top of spaghetti

MARY:
No time but we hit some v ups, and apolo in the way back. And top of blind man’s hill Q called impromptu partner plank hold. One partner plank other feet on guardrail and hands on back of pax planking, rest of pax bear crawl under
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t let fear hold you back from seizing opportunity in your life.
MOLESKIN:
Lots of new faces not a lot of VQs. Let’s get some this month!!
ANNOUNCEMENTS:
2ndF lunch 11/18 Maryville Corner Market

Smiling’s My Favorite

THE SCENE: Glorious.  Mid-50s and the sky was clear along with the lunar eclipse which was awesome.  The grass being wet was not awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBACs x10 IC, SSH x10 IC for Pennies sake, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

MARY:
None!
COUNT-OFF & NAME-O-RAMA
Outhouse, Cow Patty, Streaker, Doppelganger, Doctor, Shenanigans, Locker Room, Rep Sleepy, Pennies, Shoelaces, Halfday, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Donate a Christmas Tree for Emerald Youth supported families in Montgomery Village.  Drop off at 4339 Woodlawn Pike, South Knoxville (Woodlawn Christian Church) between 11/28 and 12/2.

Consider a leadership role in the new region – F3 Smokies.  See Smuggler for more details.

React + Adapt

THE SCENE: Sun getting ready to set, parking lots are PACKED down by the playground. However, adapt and overcome.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own belief 
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 

WARM-O-RAMA:

  • SSH: 20×4
  • Squat: 10×4
  • Imperial Walker: 10×4
  • Cherry-Picker: 10×4 
  • Rockette: 10×4 
  • Cash-In: ATMs

THA-THANG:

Because people decided to park their cars in the parking lot we were going to work out in, the Q reacted and adapted, taking into account the darkness and limited lighting in the park at 6pm.

(1) Another One (25s)

  • 1 cone with an exercise every 3 lights – total of 5
  • All exercises are 25 reps on a 1 count
  • After completing the exercise on the cone, carry it to the next light and complete all exercises up to that point
  • The exercises
    • Side Straddle Hops (SSH)
    • Imperial Walkers
    • Flutter Kicks
    • Merkins
    • LBCs

(2) 2 For Tuesday

  • An Asylum PM tradition – 2 For Tuesday aka back to back rinse and repeats
  • Repeat the previous route and exercises done above, but reverse it
    • Take one exercise off every 3 lights, until we finish with the first exercise at the shovel flag – SSH

(Mosey to the top of Cardiac Hill)

(3) 8s

  • 2 points of contact: top of cardiac + 1st curve of cardiac
  • Exercises: incline merkins + squats

MARY:

Cash-in with ATMs before moseying back to the shovel flag

COUNT-OFF & NAME-O-RAMA

  • 14 total
  • No FNGs

CIRCLE OF TRUST/BOM:

This is an excerpt from an article I wrote last week.

Confidence In The Cartographer

Perhaps the Lord will be with me and I will drive them out as the Lord promised. (From Joshua 14:10-12) I think that as Caleb was saying this to Joshua and the surrounding people, he had a slight grin on his face, with a chuckle at the end. Think about your race. Have you been able to see every turn, twist, bend, reroute, detour, traffic stop, warning sign, or stoplight? I haven’t. A cartographer is someone who draws or produces maps. And if we look at our lives like a race we’ve been called to run, there is only one ultimate cartographer that has mapped out every single thing that we are going to encounter during our race. I think Caleb knew this as he said this to Joshua. As if to say, “God has only fulfilled his promises 10/10 times, so perhaps He will still be with me during this next part of my race.” Caleb knew the Lord’s promises were good! So as I was reading this I thought: Do I have more confidence in the runner or the cartographer in my race? More times than not unfortunately, I can be more confident in the runner (me) than the one who designed the entire race in the first place! We’re called to run a race and run it in such a way that the surrounding witnesses can look on and only attribute the harmonic and unique journey to God. So wherever you find yourself in your race this weekend + new week, put more confidence in the cartographer vs. the runner. You’ve got this, because He’s got you.

Your Boby your Temple

THE SCENE: 65 and cloudy, with little rain by the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward x 11.
  • Baby Arm Circles Reverse x 11.
  • Cherry Pickers x 11.
  • Mountain Climbers x 10.
  • Merkins x 7.
  • Own stretch.

THA-THANG:
Mosey to the parking lot across the new building.

There were 3 stations ( Squats x 10, Merkins x 10 and BBS x 10), the idea was to run through all the stations and complete them in cycles of 1.5 mins. We did 7 cycles/series.

Mosey to the front part of the new building.

We completed 9 series of:

  • 10 Box jumps.
  • 10 Derkins.
  • 10 Imperial Walkers (2-count).

Mosey to parking lot next to the flag.

There was a small circuit with different exercises that should be repeated during a minute until completing the whole circuit (10 minutes). Below the exercises:

  • Lunges.
  • Freddy Mercuries.
  • Mountain Climbers.
  • American Hammers.
  • SSH.
  • Flutter Kicks.
  • Your Choice.
  • BBS.
  • Heels to Heaven.
  • Burpees.

MARY:
Hello Dollies for 30 Secs.
COUNT-OFF & NAME-O-RAMA
6 Hombres Fuertes.
CIRCLE OF TRUST/BOM:
Talked about the importance of taking care of our bodies (in all aspects)…

Corinthians 6:19-20

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.

MOLESKIN:
List of injured.
ANNOUNCEMENTS:
NA.

Blood Moon – Circuit of the DP

THE SCENE: Hot, for November, we missed the eclipse but caught the blood moon.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • Dynamic warmups

THA-THANG:
Circuit of the DP – loop around the outhouse down to the West side of the playpen. Each exercise that starts at 25 descend by 5 reps each lap.

  • AMRAP
  • 25 Squats
  • Bernie to outhouse
  • 5 Burpee Box Jumps
  • Tweet-E corner
  • 25 Thrusters
  • Sprint
  • Ascending Bear Crawl Merkins 1-5, go up by one at each parking lot line
  • 25 v-ups
  • Lunge to start
  • Reverse the exercises for laps 4&5

MARY:
Flutter Kick IC x 30
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Vice or Virtue? What will you choose?

https://www.inspiredoriginal.org/post/a-herculean-choice-virtue-or-vice

“Of all the real good Things that Heaven grants to Mortals, there is not any one that is to be attain’d without Application and Labour.”

It was not long, however, before Vice interrupted her and told Hercules that she could show him a shorter way to happiness.

In response, Virtue scolded Vice, saying:

“Tis true, you were of a Celestial Origin; but were [you] not cast out of the Society of the Gods? And have you not, ever since, been rejected by all the most worthy Men, even upon Earth? … On the contrary, My Conversation is with the Gods, and with good Men; and there is no good Work produc’d by either, without my Influence. I am respected above all Things, by the Gods themselves, and by all the best of Mortals.”

Virtue finished her speech with the claim that all of her followers “look back with Comfort on their past Actions; and delight themselves in their present Employments. By my means, they are favour’d by the Gods; belov’d by their Friends; and honour’d by their Country: And when the appointed period of their Lives is come, they are not lost in a dishonourable Oblivion; but flourish in the Praises of Mankind, even to the latest Posterity.”

 

MOLESKIN:
1 FNG today Squatter – kept distance to 1 mile – saw the Blood Moon, but missed the eclipse

ANNOUNCEMENTS:
None that I know of…