F3 Knoxville

Tag: Abort

The Amazing Race: Big Ball Edition (Soot Co-Q)

THE SCENE: Lower to Mid 60’s, partly cloudy. Couldn’t ask for better weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Imperial Walkers, This and That, Tempo Squats
THA-THANG:
We divided everyone into two teams for an Amazing Race style workout. Each team was given a clue, then had to decide what landmark that clue was hinting at. If the team went to the right location, Soot or I would tell them the workout for that spot. The first team to hit each location and finish each workout won. A few bonus rules: bear crawl every bridge, 1 burpee at each landing or top of each staircase, and bernie up every hill. Each team went in opposite orders, I led one clockwise while Soot led the other counter-clockwise. Here are the clues, locations, and exercises:

  • “It rises in the morning, but never gets out of bed” – The Sunsphere – Here we did 7’s between the edge of the water and the base of the sunsphere with Smurf Jacks and Star Jacks
  • “Here you might enjoy a nice view of the river, but you won’t enjoy the dense new additions to your team” – The Rockpile – Here we did 30 reps of Thrusters, Tricep Extensions, Curls and Front Raises
  • “The crown jewel of UT’s campus. The hallowed high ground” – The Hill – Here we lined up at the flag pole and did flutterkicks while one at a time each of us bear crawled around the flag pole
  • “Floors of empty spaces” – 11th Street Garage – Here we did the following in all 4 corners of the garage: 15 reps of Merkins, Squats, LBCs, Mountain Climbers (2ct)
  • “It’s almost time for our show to end, so be sure to grab your seats” – The Amphitheater – Here we just did 50 inverted rows
  • “End our race with a world tour and a splash” – The AO – Here we did a kind of inverted Indian Run. While running in line around the fountain, the person in front would do burpees until the rest of the team caught up, then the next person would pick up where they left off and the first person would go to the end of the line. The first team to a total of 200 burpees won.

The race ended just before 8am with our team reaching 200 burpees while Soot’s team was only 3 burpees behind

MARY:
Abort led us in an ATM cash out
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Soot led the word talking about how he and I met his junior year of college when he went to visit a campus ministry that I work for called the Navigators. After meeting we got lunch a couple times and eventually started meeting on a weekly basis for discipleship. After graduating, Soot and I have maintained that relationship, although we no longer meet as often, and Soot has gone on to lead his own Bible study and invest in guys the same way I invested in him. Also, Soot was the guy who first got me to come out to F3. After a lot of tip toeing in the shallow end, I eventually became more involved with F3 here and have also brought a few other FNG’s in along the way.

We shared all this for a few reasons. One being the importance of relationships and community. Soot and I have maintained our relationship with one another even in busy seasons, when he was deployed in Kuwait, and now as he moves from CO to NC. The second being you never realize how far a simple invitation will go. I invited Soot to grab lunch, which led to a mentoring relationship, which led to Soot mentoring others as well. Soot invited me to a workout, which led to me being more involved here with Big Ball and the Quacken, which also led to me inviting others to workouts. These relationships we have and the invitations we extend to others are important, and we never know how far they’ll end up going.

ANNOUNCEMENTS:
Hardship Hill is coming up

Do Work

THE SCENE: Humid. Like being in a mouth.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put on ruck
THA-THANG:

Ruck 1.3 miles to Bearden Middle

20 min AMRAP (yes, Ruck on)

  • 10 OHP
  • 20 push-ups
  • 30 sit-ups
  • 40 squats
  • 100 meter ruck

Ladder Part 1: 12 min begin with one rep of each exercise and continue to add till time runs out. Remember how many rounds completed for Part 2.

  • curl
  • press
  • bear hug squat
  • Ruck high pull

Ladder Part 2: 12 min using #of reps from Part 1 work back down ladder with two exercises below.

  • Ruck Burpee
  • 4 ct Mtn climber

Ruck back to SP

Mary
30 Flutters IC ruck OH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:

Mouth breather 3.0

THE SCENE: Burbs
F3 WELCOME & DISCLAIMER

burbs
WARM-up 

grab sand bag , ruck up around lovers land

THA-THANG:
Between each set below , ruck run a lap around lovers , the last lap before beginning the next round , sandbag ruck that lap. Total 15 laps , just over 4 miles and 900 reps of the following ;

  • Round 1

    5 sets

    1.Merkins x 20

    2.Reverse lunges x 10 per leg

    3.Ruck on chest BBS x 20

    Round 2

    5 sets

    1.Thrusters x 20

    2.Calf raise x 20

    3.Plank jack x 20 2-count

    Round 3

    5 sets

    1.Mtn climbers x 20 4-count

    2.Squat jumps x 20

    3.Ruck hammers x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 mouth breathers , one fish out of water gasping for air (me)
CIRCLE OF TRUST/BOM:
Work was done
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hill Yeah

[ The Scene ]

  • Muggy
  • Hot
  • THICK air

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Any FNGs?
  • Couple of things before we begin:
    • (1) I’m not a professional
    • (2) You’re here on your own volition
    • (3) You know your body better than anyone so if you need to modify anything we do in the next 45 minutes feel free to do so, but push yourself and the men around you.
  • I’ll have water, my phone, and med gear in my ruck so feel free to toss anything like your keys/wallet/phone in there before we step off

[ Warm-o-Rama ]

  • SSH: 25 x 4
  • Baby Arm Circles: 20 x 4 (forward & Backwards)
  • Man-Maker: 15 x 8
  • Tempo Squat: 10 x 4

[ The Thang ]

(1) Cash-In w/Ring of Fire with All Benches

    • Pick a bench
    • Long sides: 5 incline merkins
    • Short sides: 5 dips
    • Mosey clockwise to the next bench
    • Rinse & Repeat until you get around to your OG bench
  • We Warmed Up?

(Mosey to the bottom of colorful stairs)

(2) 25s by 5s

    • Here: burpees
    • Up the hill at the top before Maplehurst apartments: Lower LBCs
    • Only 5 reps at each station
    • 25 total – end here
      • Done? Pickup the 6 with someone else —> Abort went full BEAST MODE and swept the crew

(20 count)

(Mosey down to the light and across the street – American Indian style – headed back to WFP)

(Turn R into WFP at the entrance)

(4) 25s

    • Every lightpost from here to the security building on the left under the bridge: 
      • 5 squats
      • 5 merkins
      • 5 SSHs
      • 5 Shoulder Taps (4 count)
      • 5 SSHs

(Mosey back BTTW to the AO)

[ Mary ]

(1) Quarter Pounder – 25

    • Flutter Kicks: 25 x 4
    • LBCs: 25 x 4
    • American Hammers: 25 x 4
    • Hello Dolly’s: 25 x 4

(Light stretching to finish out the 60 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive”

John Eldridge, “Wild at Heart” 

Rain Plans

THE SCENE: Lower 70’s, started with a drizzle ended with a downpour
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Tempo Squats, Rockettes
THA-THANG:
Went to the coupon pile by L&N and got ourselves a brick. Moseyed with our bricks over to the 11th street garage. Here we had 4 cones spaced out on the opposite end of the garage. We did suicides, running to the 1st cone and back, then to the 2nd cone and 1st cone and back, and so on til we hit all 4. Each cone had an exercise assigned to it.

  • Round 1 (with our rocks): Cone 1= 15 curls, 2= 15 tricep extensions, 3= 15 shoulder presses, 4= 15 goblet squats
  • Round 2 (without our rocks): Cone 1= 15 LBCs, 2= 15 Merkins, 3= 15 American Hammers (4ct.), 4= 15 Hand Release Merkins
  • Intermission: Took a break from suicides with 1 minute wall sits, 5 reps of slow merkins, then another minute of wall sits and 5 more reps of slow merkins
  • Rinse and Repeat: We did all the above one more time through

MARY:
Ran back to under the bridge, did some flutterkicks and grasshoppers, ended with the word there and then took our rocks back
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mr. Wedgie talked about being a bit of an overplanner at the Quacken yesterday. I had been reading Proverbs earlier and one of my favorite verses that Wedgie reminded me of is “In his heart a man plans his course, but the Lord determines his steps” (Prov. 16:9) I think this can often sound like “My plans are useless because at the end of the day God decides what happens”, but the accurate way to hear this is “my plans succeed because the Lord allows them to”. My campus ministry has made all sorts of plans to accommodate for the restrictions on campus in order for us to continue to minister to UT students, but at any point in the future we could be told to limit our numbers even more, to no longer meet on or near campus, or that we aren’t even allowed to come to campus at all. So right now we’ve been spending a lot of time praying about and reminding ourselves that our plans are worth pursuing, but that should our plans change we should be content and remember that the Lord is still sovereign. So I encouraged all of us to continue to put effort and thought into our plans, but to hold onto them open handed and be willing to see them change