F3 Knoxville

Stop Complaining

THE SCENE: 41 degrees at circle up.  Cloudy but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct, 10 Tempo Merkin, 10 Windmills on 4ct, Cherry Picker x8, A little this and that, Baby arm circles forward and back x8

THA-THANG:
Everyone grab 2 CMU’s from pile and place them at the bottom of Little Everest. (leave them there and mosey to Circus Maximus.)

 

4 Cones set up around Circus Maximus. Perform 20 Merkin, 20 Monkey Humper, 20 Dry Docks, and 20 Freddie Mercury at each cone.  Mosey back up to little everest…Grab 2 CMU. Farmer carry up and then back down Little Everest.  Rinse and repeat.  (x3)

Mosey back to AO. Put away CMU’s.  It’s 6:15.

MARY:
Didn’t have any time to visit Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read Matthew 3:16-17.  Jesus gets baptized by John the Baptist and God the Father publicly blesses his son.  We talked about the words that come out of our mouth.  What does it look like to publicly bless someone we love?  Our words are powerful.  Our inclination is to complain.  Complaining is something we have to constantly watch.  Challenge was to encourage those around us with our words.  Build them up, and not complain!
MOLESKIN:

ANNOUNCEMENTS:

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

Side straddle hops (IC) 4ct
• Little baby arm scribbles forward and reverse (IC)
Mountain climbers (IC) 4ct
• Hand release merkins
• Cherry pickers

THA-THANG:
Insert information about the workout.

  • Get to the ORAU pond (fast mosey)
            3 stops before reaching the pond for 5 burpees each
    At the pond
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
     
    Modify by running one lap around the pond after merkins, 2 laps after LBCs, and 3 laps after squats. 
     
    Run to the bell and do 11s with Derkins (inclines) and dips.

MARY:

10 Angels (90, 60, 30, 10 degree leg lifts)
10 Flutter kick (4ct)
10 hello dollys (4ct)
10 scissors (4 ct)

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:
focused on the quote: Agreement and consensus does not make an action right. So many time we do something because the group, or society we live in condone that action. Instead, we need to reflect on our core values and evaluate our actions.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Juco 1500 II

THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct cherry picker, 10 ct Moroccan night club/little baby arm circles (sort of) get your CMU and mosey to the big lot

THA-THANG:

The 2nd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2019-12-18!

MARY:
N/A


FF & NAME-O-RAMA
21in attendance
CIRCLE OF TRUST/BOM:

 

I spoke briefly about the power of prayer and shared about how praying out loud and together very specifically about a situation has resulted in a very specific response. a few verses to support this are below.

James 5:16 New International Version (NIV)

16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Philippians 4:6 New International Version (NIV)

6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Wednesday, December 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged

Take the Hill

THE SCENE: 40(ish), the gloom is alive and well.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam – I’ll be your Q this morning
    • I’m not a professional
    • You’re here on your own volition – you made a choice to be here this morning.
    • You know your body better than anyone – if you need to modify any of the exercises we do this morning feel free to do so. BUT push yourself and those around you – let’s go to work.
  • Q introduces FNG Bo Harris


WARM-O-RAMA:

  • SSH (Side-Straddle Hop): 18×4 in cadence
  • Cherry-Picker: 11×4 in cadence
  • The Fake-Burpee: 11×4 in cadence
  • Baby Arm Circles: 11×4 in cadence (front and back)

THA-THANG: (aka what went down post Warm-O-Rama and pre-COT)

18 November 2019

[ PAX moseys to Cardiac Hill – foreshadowing!!!! ]

  1. Take the Hill/Trifecta
    • Top of Cardiac: 18 SSHs (1-count)
    • Middle of Cardiac (turn): 18 Fake Burpees (1-count)
    • Bottom of Cardiac: 18 Squats

[ When you get to the bottom of the hill – come back up. Whether you spring up it or walk up it – you get back up the hill. The name of the game is one foot in front of the other. Only 1 person is going to get you up that hill and it’s you. We got 3 rounds of this. HOWEVER – if you get done with Round 3 and make it back up to the top – you’re not done right? There are still guys that are coming back up the hill. No man left behind. ]

    • PAX executes Take the Hill/Trifecta
    • The job isn’t done until all PAX make it back up the hill a 3rd time

[ PAX recovers @ top of Cardiac ]

[ 10 – count ]

“Way to choose the harder thing. Good work. Let’s rock.”

[ PAX moseys to the right towards new trail at Asylum facing Northshore ]

  • PAX executes 11 SEALclaps until 6 is up

2. The Lighted Path

    • Every 3rd light = 1 merkin (Down/Up)
  • PAX executes The Lighted Path
    • 1/2 way through the Q changes up the leadership of The Lighted Path
    • CheatSheet, FNG Bo, and Walkabout lead PAX to the next set of lights
  • PAX executes The Lighted Path until the road leading out of Asylum AO

[ 10 count ]

3. American Indian Run w/a Twist

    • American Indian Run
    • When the 6 recovers – leads PAX in 5 1-count squats
    • R&R (rinse and repeat this movement until PAX reaches lighted path going down to AO parking lot with cars

[ PAX file into the AO ]

4. The Core 100

    • 4 corners of AO parking lot
    • C1: 25 1-count cockroaches
    • C2: 25 1-count flutter kicks
    • C3: 25 1-count LBCs
    • C4: 25 1-count Hello Dollys

[ Circle It Up ]

MARY:

FNG broke the Spalshing the Merlot seal – WELL DONE!

COUNT-OFF & NAME-O-RAMA

PAX Count: 21

FNG Count: 1

CIRCLE OF TRUST/BOM:

  • FNG Bo Harris initiated into F3
    • Name = Gilmore
  • “Carry the fight to our opponent and keep it their for 60 minutes.” – General Neyland.
  • I don’t know what you have going on when you come here to F3 – but I’m glad you’re here.
  • What is that fight for you this week? Identify it. Own it.
  • Just like the hill that we climbed up and down – what is that hill for you? In order to get up the hill, you need to identify what that hill is for you or you’ll lose every single time.
  • Sometimes that hill, whatever it is, seems impossible. Whatever that hill is for you, IDENTIFY it, and TAKE it. Even if it’s one step at a time. That’s how you take the hill – One. Step. At. A. Time.
  • Take the hill this week. Someone might be struggling with taking their hill this week. Take them with you. No man left behind – No man left the same. 
  • Call a brother out this week – Pull a brother in this week. 

Keeping warm

THE SCENE: low 30’s….chilly…

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins
  • Squats
  • Runs across parking lot:  butt kickers, bernie sanders, karaoke, high knees

THA-THANG:

  • Bear Crawl 11s
    • Bear crawl across the driveway and crawl bear back.  Dry Docks at one end, Spread Eagle Merkins at other end.
  • mosey to soccer field by Watt Rd
  • Leg Escalators
    • Rd 1 – 20 squats
    • Rd 2 – 20 squats, 20 monkey humpers
    • Rd 3 – 20 squats, 20 monkey humpers, 20 iron mikes
    • Rd 4 – 20 squats, 20 monkey humpers, 20 iron mikes, 20 flamingos
    • run and touch the doghouse between each round
  • “no running” to the top soccer field
    • crab walk to gate – 10 burpees
    • broad jump to the trash can – 20 big boys
    • duck walk to corner of baseball field – 20 dry docks
    • inchworm merkin to other corner of field – 20 squat jumps
    • crawl bear up the hill to the top soccer field
  • Running with pain stations around the soccer field
    • Lap 1 – 10 merkins at each corner + dips at the bench
    • Lap 2 – Misc abs at each corner + dips at the bench
    • Lap 3 – leg exercises from the escalators + dips at the bench
  • Mosey back to AO

MARY:

  • Side crunches
  • 1.5 minutes of elbow plank

COUNT-OFF & NAME-O-RAMA
5 today:   Sparky, Gibbler, Wagon Wheel, Swimmies, Bartman

CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how proud I am of her.  She was totally out of her comfort zone to speak about Christ to non-believers.   Try to find ways in your day-to-day life to do this same thing….get out of your comfort zone to share your faith.  Be bold.

MOLESKIN:

ANNOUNCEMENTS:
Convergence workout and 3rd F on 12/7 at the Truck Stop