F3 Knoxville

Category: Truck Stop

All Truck and No Stop

THE SCENE:  mid 60’s and warm….weird weather for January

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • mosey around the island
  • SSH x 10
  • Squats x 10
  • Rockettes x 10
  • Tempo merkins x 10
  • Cherry pickers x ?  just do some ’till your ready.

THA-THANG:

  • Start out on the track.  Route 66 burpees at each light pole going the long route to the other side of the park.  13 poles total.  Lots of burpees
  • Kraken style run around the island with 6 stations.  Start with 5 Merkins and 5 Iron Mikes (each leg) at the first station and increase by 5 each lap. Reps = 5, 10, 15, 20, 25, 30 at each consecutive station.
  • Mosey to the long hill by Watt Rd.  Battle buddy up for DORA 1,2,3.
    • 100 squats, 200 Big Boys, 300 Flutter Kicks
    • Partner A does exercises while Partner B runs to top of hill and does 2 Diamond Merkins
  • The short steep hill by the concrete bleachers was feeling left out so we stopped there on the way back to the AO.   Box jump up the bleachers, run to top of hill, do 5 burpees, come back down.
  • Mosey back to AO

MARY:

  • Dealers choice
    • BBS x 20 – Frosty
    • Peter Parker – Driftwood
    • American Hammers – Finger Food
    • Hello Dolly – Butters

COUNT-OFF & NAME-O-RAMA
Frosty, Butters, Finger Food, Abort, Sparky, Driftwood, Amazon, La-Z-Boy, Mayberry, Charger, Bartman

CIRCLE OF TRUST/BOM:

Shared some of the challenges I’ve faced this week with my son and the fact that no matter how much he pushes my buttons there is always some grace left in the tank to show him.   It’s a reminder of the grace that Jesus has shown me over the years.

MOLESKIN:

We hit the ground running and never let up this morning.  Great work from all 11 today.  Also, shout out to Amazon for being out in the gloom shortly after knee surgery.  Dude was giving 100% and modifying where he had too.  That was motivating!!

ANNOUNCEMENTS:

A Flat Five

THE SCENE: 32F
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and crossed over to Fleenor Rd (Union Rd). We took that all the way out to Everett and turned left. We continued on Everett until we got to 2.5mi out and headed back the way we came. On the way back we discovered that the speed radar picks up runners on the sidewalk. Apparently, one of the pax hit 13 mph!
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Mustard, QIC-Archie

Rain = pavalon work

THE SCENE: low 50’s, rain, wind.  Pretty gloomish.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Mosey to 2 Rivers church
  • squats
  • merkins
  • this/that stretches

THA-THANG:

  • 11’s:   Decline merkins & thruster merkins
  • 11’s:  squat jumps & increasing timed wall sit
  • dips & crunches in increasing reps of 10

MARY:
N/a, lots of abs in the last exercise we did

COUNT-OFF & NAME-O-RAMA
5:  Cosmo, Cornhole, Sparky, Mayberry, Bartman
CIRCLE OF TRUST/BOM:
“If you want to go fast, go alone; if you want to go far, go together.”   Millions of people around the country are in the first week of their “get healthier” new year resolution…most of them will fizzle out over the next two weeks largely because they try to do it alone.  I am thankful for the brotherhood and accountability of F3 and it’s ability to keep me from being a flash in the pan when it comes to fitness.

MOLESKIN:
Kind of an impromptu Q because of the rain.  Thanks to the good folks at 2 Rivers Church for letting us use their covered areas so we could stay dry.

ANNOUNCEMENTS:

An Easy Five or So

THE SCENE: 55F Cloudy, a bit wet and windy
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came right after Cosmo high jacked the Q and started having us do lunges as we waited for the six 🙂 .
COUNT-OFF & NAME-O-RAMA
Sparkler, Gibbler, Mustard, Cosmo, QIC-Archie
BOM/COT
‘Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, ‘
Hebrews 12:1 https://my.bible.com/bible/59/HEB.12.1

Episode I was definitely the worst

THE SCENE: 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the island, SSH, Merkins, squats, plank jacks, tho and that’s and rockettes
THA-THANG:

mosey to the soccer field for a Star Wars episode workout. 9 episodes. Each episode has an exercise with a qty of 10.  Do exercise and run to other sideline on the field. Repeat 3 times  each episode. Episodes are… (i may be off some)

  • I – burpees (because it was the worst one of all 9 episodes, mainly because of Jar Jar Binks
  • II – Merkins
  • III – inch worms
  • IV – squat jumps
  • IIV – star jacks
  • V – BBS
  • VI – Burpees (because of the Ewoks)
  • VII- Merkins
  • VIII – shoulder tap Merkins
  • IX – ?

we stopped half way and came back to it later as it was getting boring.

Mosey to other side lot and did 7s  with pull-up rows and shoulder tap Merkins.

mosey to bottom field. Jumped over the wooden barrier fence at each post all the way to the end. Balance beam after that for a 1/4 of it.

Mosey to circle on field. Ring of fire. Hold plank as one member of the pax runs around jumping over each other member. Do one Merkin and add one every time you get jumped. Total of 8 rounds.

mosey back and try to finish the episodes till time ends.

MARY:
Sparky led the group in some Ab exercises and some Peter Parkers
COUNT-OFF & NAME-O-RAMA
8 pax in attendance
CIRCLE OF TRUST/BOM:

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
‭‭Romans‬ ‭5:3-4‬ ‭

MOLESKIN:
The Q has had a good run without an injury but alas, all good things must come to an end. This Q is writing this backblast with 600mg of ibuprofen and a muscle relaxer in him. I figured out that I would rather do 100 burpees with the pax than watch them work hard sidelined with a back injury. Coffeteria was great with everyone attending. ANNOUNCEMENTS:
New Years Party this Friday.