F3 Knoxville

Tag: Casper

Thanksgiving Day Turkey Rotisserie

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers

Baby Arm Circles

SSH

Merkins
THA-THANG:

Mosey to parking lot C15 for “Rotisserie Turkey”

  • Merkins (flip) flutter kicks (flip) Mountain climbers (flip) Heels to Heaven – Repeat
  • Cross street to river and head towards Calhouns
    • Lunge between posts
    • Cobras x 10 at each post
  • Recover at benches then mosey to rocks near bridge
    • Pause at the rocks to recover and reflect on something we are thankful for
  • “Pumpkin pie” split squats at rocks
  • Dips at rocks
  • Mosey / side lunge across foot bridge
  • Sprint once up Walnut street hill then back down
  • Walk / mosey backwards back up hill then recover
  • Mosey back to AO

MARY:

COUNT-OFF & NAME-O-RAMA
There were 16 HIMS total with 4 FNG’s.  I had some technical problems and ended up not documenting everyone that was there.
CIRCLE OF TRUST/BOM:
Phillipians 4:6-7  Even in times of stress, when we’re anxious or worried, we still have things to be thankful for.  In difficult times, spend time thanking God for the blessings he’s given you.  It can put things into perspective and God promises His peace when we tell him our struggles as we are thanking Him for His goodness, His grace, His mercy, etc.
MOLESKIN:
Cowbell’s wife and new baby.  Friend of Jenner’s who lost a loved one this holiday season.
ANNOUNCEMENTS:

Anders Double Team

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Casper lead the warm up with:

  • SSH IC x 25
  • Baby Arm Circles IC x 15
  • Cherry Pickers IC x 10
  • Imperial Walkers
  • Tempo Squats IC x 15

THA-THANG:

Duggar lead us on a mosey around the lake to the amplitheater stage.  Played a little game of “pick a number, any number”.  The exercises were as follows:

  1. Merkins IC x 10
  2. Flutter kicks IC, hands over head x 20
  3. Body Builders IC x 5
  4. Heals to heaven IC x 15
  5. Cobras IC x 15
  6. Shoulder touches IC x 25
  7. Squats IC x 20
  8. American Hammers IC x 15
  9. ATM’s IC x 1 round
  10. Burpee’s IC x 5

The list of exercises was completed then we moved to the field.  Casper lead us in the bear crawl inch worm where each HIM went through twice.  Then we joined a battle buddy in a relay with one person doing LBC’s and squats while the other person did suicides across the field alternating until 100 LBC’s and 100 squats were performed.  Took a little mosey to the rock pile and each person selected a rock.  Then circled at the AO to write the alphabet with straight arms holding rocks.  Did presses with rocks going around the circle then returned to rock pile to deposit rocks.  Returned to AO to finish up with various exercises which included the ring of fire where everyone picked their favorite exercise and lead the group.

MARY:

COUNT-OFF & NAME-O-RAMA
Abort, Casper, Duggar, Reverb, Rousey, Passport
CIRCLE OF TRUST/BOM:
Throughout my life I’ve felt at times I need to live up to what I thought was the type of person I should be.  I looked to others who had great qualities and thought I should strive to have the same qualities and be the same type of person.  I’ve learned that even if those qualities are good but aren’t how God created me then it’s not the best for me.  I’m learning that it’s ok to not be “good” at some things I think I should be “good” at if God has created me with other gifts, talents, and passions.  I should focus on how God created me and use what He’s given me to serve him to the fullest.  Not worry about trying to be like others who may be serving God in their own way.  God has designed each of us for a specific purpose and we need to be the men He’s called us to be, an no one else.
MOLESKIN:

ANNOUNCEMENTS:

Sunrise at the Sunsphere

THE SCENE: Calm, cool morning
F3 WELCOME & DISCLAIMER

THA-THANG:

Kiss My Grits throughout the entire beatdown (5 8-count Merkins every time a PAX calls out another PAX with “Kiss My Grits”)

Lunges to the Big Ball

7s

  • Big Ball Pull-ups
  • Burpees at the top of the stairs

Lunges back to AO

Partner Shoulder Presses and Lat Raises

Cobras and Overhead Arms Claps

‘Round the Fountains

  • Lunges, Bear Crawls, Crab Walks, Side Lunges

COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Thanks for letting me come back and lead a beatdown! Explore F3 outside of Knoxville if you get the chance. Learn something from other cities and try to leave some Knoxville flavor as well.

Tower of Core

THE SCENE: 11th Street Parking Garage, 100% Chance of Thunderstorms forecasted.

THA-THANG:

7s- Big Ball Pull-ups and Burpees at the top of the stairs

Tower of Core (exercise at the top and bottom of every ramp)

  • flutter kicks
  • hello-dolly’s
  • burpees
  • tempo squats
  • plank hold
  • bear crawls up last ramp

Partner Laps x2

  • PAX hold wall-sit (alternate with plank) while pairs run lap around top floor of parking garage

Indian Runs

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF:

12 PAX (2 FNGs: Ripper and Wingman)

Escalator loops

THE SCENE: 70Ish and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Imperial squat walkers x10
Cherry Pickers x 6

THA-THANG:

Mosey to Parking lot
Escalator loops
First Lap
Corner 1 – 5 Burpees
Corner 2 – add 10 Hand Release Mericans
Corner 3 – add 15 froggy squats
Corner 4 – add 20 LBC’s (4 count)
Second Lap
Bear crawl, lunge, side shuffle, etc.. on corners
Repeat
If you are fast enought to catch up to the main group run to top of cardiac and back. Congrations Edit.
After 3rd lap mosey to Cardiac. Reverse to first turn, bear crawl to second and sprint to top

​MARY:

Box Cutter X10
Captain Thor ring of fire

​COUNT-OFF & NAME-O-RAMA
25 Pax with 1 FNG
CIRCLE OF TRUST/BOM:

Remember how your words impact others around you. Positive words keep people around you positive, negative words bring you and those around you down.
Ephesians 4:29 NIV
29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Proverbs 17:27-28 NIV
27 The one who has knowledge uses words with restraint, and whoever has understanding is even-tempered. 28 Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

ANNOUNCEMENTS:
Add you mileage for the distance challenge