F3 Knoxville

Category: Quacken

More Doras for the Explorers

THE SCENE: Upper 40’s, damp and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Baby Arm Circles x 20 forwards and 20 backwards, Cherry Pickers x 10, Tempo Squats x 10, Tempo Merkins x 10
THA-THANG:

  • Doras at the parking lot: each partner does one set of Squats, Big Boy Sit Ups and Flutterkicks while the other partner crabwalks to end of lot and lunges back
  • Doras at the lot again: this time with Smurf Jacks, American Hammers and Boxcutters while the other partner Bernies out and lunges back
  • Doras at the smaller lot next to the church: Carolina Dry Docks, Merkins and Cobras while partner bearcrawls out and back
  • Ring of Fire: First with squats then with merkins. Started with 1 rep each, adding 1 rep as we went around until we reached 5, then went back down to 1
  • Bearcrawl Ladder: Bearcrawls up the hill with parking spots, stopping to do 3 merkins at the end of each parking spot
  • Finished with a lap around the park

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Although “it’s beginning to look a lot like Christmas”, it’s actually Advent. Historically this was a time in which the Church would wait in expectation for the arrival of the Messiah through the birth of Christ. This was also a time of mourning and hypothetical reflection on the thought of what would life be like and who are we without a savior and without the grace of God. I encouraged us all to take a moment this holiday season to disengage from the food, music, parties and lights to re-engage with an ancient tradition of waiting in expectation for the coming King
ANNOUNCEMENTS:
None that I’m aware of

Crazy Legs

THE SCENE: 40 degrees, light rain from last night. Good weather for a Friday beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 30 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC
Mosey one lap around the park.

THA-THANG:
SLAUGHTER STARTER
20 burpees OYO in the AO parking lot before any other exercises or running is completed.

LEG WRECKER x 2
Split pax into 2 groups.
Group 1 does Lt. Dans to end of lot and back.
Group 2 holds Al Gore.
Upon return, Group 1 holds Al Gore while Group 2 Lt. Dans up & back. Rinse and Repeat.

Working Group – Lt. Dan: 2 Single-leg Lunges forward, then one Squat.
Resting Group – 1st round, Al Gore, passing around KB squat hold / 2nd round, Planks.

WEBBICIDES Work from 1 up to 12 OYO

SUICIDE LADDER x 2 sets OYO
After every complete set of suicide sprints, do:
Bonnie Blairs (Jumping Lunges) (1 Count)
1st set x 10
2nd set x 15

DEVIN HESTER (w/ Kettlebell) (each person does once w/ KB and once w/o)
Two PAX of similar speed, race to top of parking lot and back.
1st PAX carries 45 KB, has headstart of halfway there.
2nd Pax attempts to run down the 1st.

COUNT-OFF & NAME-O-RAMA
9 PAX – 8 local, and 1 visitor from Chattanooga – The Count – Respect! Probably outworked all of us.

CIRCLE OF TRUST/BOM:
“The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We are all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” – David Goggins, Can’t Hurt Me

Prayers for some F3 brothers and their family, and also for a local F3 brother who we recently lost.

MOLESKIN:
Good way to end the week. Everyone put out some serious effort.

ANNOUNCEMENTS:
Convergence this Saturday at Truck Stop, Manilow is leading.

12 Days of Christmas – F3 style

THE SCENE: Overcast, 38°F, Feels like 36°F, Humidity 79%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Squats x15 IC
  • Cherry Pickers x10 IC
  • Little of this/that
  • Mosey around the park and out to the UMC Parking Lot.

THA-THANG:

12 Days of Christmas (Bonus points if you sing the exercises to the tune of the song)
Work your way through the song, Do exercise 1, then 2 & 1, then 3, 2 and 1, so on.

  1. Lap around the parking lot
  2. Burpees
  3. Hammers 4ct
  4. Carolina Dry Docks
  5. Iron Mikes 2ct
  6. Plank Jacks
  7. Mtn. Climbers 4ct
  8. Jump Squats
  9. Merkins
  10. Flutter Kicks 4ct
  11. Imperial squat walkers 4ct
  12. 8ct Body Builders

Repeat 12 to 1 one more time.

MARY:

  • 15x Hello Dolly
  • 15x Dead Bug
  • Boat canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we come out of this season of Thanksgiving, we are surrounded by a season of ‘mine, mine, mine’ instead of the season of giving. Strive in your life and your family to impart the spirit of giving instead of everyone always wanting for themselves.

MOLESKIN:

ANNOUNCEMENTS:
Convergence and 3rd F at Truckstop on Sat. It’s going to be a great event.

Bring Sally Up

THE SCENE: Cloudy and dark, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 15 forward + 15 backward + 15 Shoulder Taps, Tempo Merkins x 10, Little of This and That, Michael Phelps, Cherry Pickers x 10
THA-THANG:

  • Indian Run around park, man in back does 5 merkins then runs to front
  • Mosey to coupon pile in front of comic book store
  • “Bring Sally Up” push up challenge, then again with shoulder raises instead of merkins
  • Lap around the block: 20 BBS, 20 American Hammers, and 20 Flutterkicks at each corner
  • Mosey back to pavilion
  • 3 sets of 10 Incline Merkins, 10 regular Merkins and 10 decline Merkins

CIRCLE OF TRUST/BOM:
Recycled Word from Big Ball last Saturday. Moses and Joshua’s discipleship relationship, and a lack of discipleship leads to lack of leadership in Israel. How are we building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th

Bunch o’ heavy stuff

THE SCENE: 40s. Clear. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Imperial Walkers x20

BAC x10, OHC x10

Tempo Squats x10

Merkins x10

Cherry Pickers x10
THA-THANG:
Mosey to parking lot – grab 40# sandy, 30# ruck, 20#

  • 11s
    • mountain climbers @ bottom
    • LBC @ top
    • run with either 40# sandy, 30# ruck, or 20# plate each time
  • DORA *with 3 people
    • 125 merkins
    • 125 squats
    • 125 flutters (4CT)
    • 2 exercise together while 1 runs with or without weight. flapjack til done
  • Mosey to AO
    • Merkin pull thru with 40# sandy- down and back twice
    • Sandbag getup with sandy – 1 PAX does 4 getups with 40# sandy while other two continue to do BBS. Rotate thru PAX til done.
    • Wine Mixers – 15x OYO
    • Repeat til time

MARY:
none
COUNT-OFF & NAME-O-RAMA
Magic Mic, Toucan, Filter
CIRCLE OF TRUST/BOM:
“The servant leader is servant FIRST. It begins with the natural feeling that one wants to serve. Then conscious choice brings one to aspire to lead. The best test is: do those served grow as persons; do they, while being served, become healthier, wiser, freer, more autonomous, more likely themselves to become servants?” – Robert Greenleaf – Servant Leadership