F3 Knoxville

Tag: Commission

Criss-Cross

THE SCENE: 60 with Misty Mountains
F3 WELCOME & DISCLAIMER
Apologies for the mislabels, and mis-anything.

WARM-O-RAMA:
A few of these, a few of those.  Pre-cursers of criss crossy things to come.

THA-THANG:A

At base of JUCOManjaro.  Each HIM within a team of 4 takes turns carrying a CMU to the top of JUCOManjaro.  As they carry the CMU to the top they cross over to the other side of the road where they will find a orange cone with a exercise on it which they will do.    There were 9 stations to get to the top which were labeled:

  • 50 Imperial Walkers
  • 25 Cross Toe Touches
  • 50 Freddy Mercuries
  • 25 Mountain Parkers
  • 50 Scissor Kicks
  • 25 Plank Destroyers
  • 50 Travoltas
  • 50 Windmills
  • 50 American Hammers

As the group finishes, do American Hammers with the CMU’s being passed from HIM to him in a back facing circle of HIM’s on their six.  Keep doing CMU American Hammers until the whole group is in the circle.  Switch directions a couple times.

MARY:
Take CMU’s back down to the A.O.

COUNT-OFF & NAME-O-RAMA

Had a fun time naming our FNG who is now Blackbox.

CIRCLE OF TRUST/BOM:

https://www.biblegateway.com/passage/?search=John+1&version=NIV

Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome[a] it.

Fellowship reference: https://fellowshipknox.org/wl?c=1 (5/5/2019)

ANNOUNCEMENTS:
Hardship Hill coming as well as Bridge.

Don’t slow your roll

THE SCENE: Plenty warm to work up a good sweat. Mostly clear. Air stinks kinda bad for some unknown reason…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x6 IC
Crabettes x15 IC
Outside plank heel touches x15 IC
Inside plank heel touches x15 IC
Tempo Merkins x10 IC
Tempo Squats x15 IC

THA-THANG:
Mosey to the restaurant courtyard by the Poke Bowl place.

Split into 2 teams. Each team has an identical pile of exercise cards.
One extra-large size die with numbers 1,2,3.
One team rolls the die. That’s the number of laps up the stairs and back around.
While that team runs the laps, other team works through the pile until laps completed.
When entire team returns from laps, other team rolls.
When pile is complete, set up a cone as a counter and start again.
See how many times each team can work through the pile.
Pile exercises:
15 Merkins
15 4-ct Monkey Humpers
10 Iron Mikes (each leg)
10 Squat Jumps
10 Burpees
20 Flutter Kicks
15 Carolina Dry Docks
20 BBS
20 4-ct Mtn Climbers

The die seemed weighted to roll 3’s… Lots of stairs for us!
Each team completed two trips through the pile, came out pretty even when time ran out.

Mosey back to the AO, stopping halfway for 15 4-ct Monkey Humpers on Hardin Valley Rd.

MARY:
Hey! We have some time for Mary this time!
20x 4ct LBCs
25x Hello Dolly IC
20x Flutter Kicks IC
4x Row Your Boat

COUNT-OFF & NAME-O-RAMA
8 HIMs made for 2 pretty evenly matched teams.
CIRCLE OF TRUST/BOM:
Even with the die rolling this morning, both teams came out pretty evenly in the end. I had no idea if it would work out that way or not. We don’t always know how things will turn out in life either, but rather than just random chance, the thing controlling our situation is an all-knowing God, who works things for our good. Even when we don’t understand what’s going on at the time…
MOLESKIN:
Great effort today! Both from the team-to-team competition aspect and the push within each team! Hitting those stairs really sucked, especially right after that opening sequence of Monkey Humpers, Iron Mikes, and Squat Jumps…
ANNOUNCEMENTS:
Hardship Hill coming soon – If you’re not registered, you should be! Abridged OEW benefit night Thursday 5/9.

All Around JUCO

THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER  given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore.  At the four corners,

  • 20 merkins
  • 20 squats
  • 20 mountain climbers
  • 20 Freddie Mercury

Continue run around the back of the maintenance building to the grassy hill.  Run up the hill 5 times while zig-zagging around each tree.  At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.

Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC.  Run around the walk path and stop as instructed to perform exercises:

  • 10 burpees OYO
  • 20 Hello Dolly IC

Cut off the walk path at the large parking lot northeast of the school.

  • 10 8 Count body builders IC

Run to the next corner of the parking lot towards Hardin Valley road.  Perform exercise at the intersections.

  • 20 squat jumps
  • 20 star jacks
  • 20 iron Mikes
  • 10 burpees back at the shovel flag

MARY:
LBC smoker:  10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives.  They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.

Get Down With The Lost

THE SCENE:  60s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, TN Rockin Chairs x10,   Werkins x10, Merkins x10, Burpees x10, x9, x8, x7, x6, x5
THA-THANG:
Mosey to large student parking lot.

  • Get Ups to the song “Get Down on It” by Kool & The Gang: AMRAP for length of song
  • Horses: 9 parking lines total. PAX run as a group to each one, returning for the following exercises:
  • after line 1 – 2 4x4s
  • after line 2 – 4 4x4s
  • after line 3 – 6 4x4s
  • after line 4 – 8 4x4s
  • after line 5 – 10 2x2s
  • after line 6 – 12 2x2s
  • after line 7 – 14 Burpees
  • after line 8 – 16 Burpees
  • after line 9 – 18 Burpees

MARY:

Plank for entire length of song: So Will I (100 Billion X) by Hillsong United.  A little over six minutes.

COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Matthew 18:12, The Parable of The Lost Sheep.  Be willing to leave the 99 and go after the lost 1.  Be a good shepherd.  This is Christ-like, a great leadership trait, and ultimately pleasing to God.  It’s also part of our F3 philosophy of leaving no man behind.
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH coming up

Shame Fest

THE SCENE: Beautiful Spring morning in the mid 50’s.
F3 WELCOME & DISCLAIMER

No FNGs, but some HIMs from other AOs came out for the VQ. I made sure everyone was aware that I’m not a professional, given the fact that I’ve never Qed before.

WARM-O-RAMA:

  • 25 Side straddle hop IC
  • 10 Cherry pickers IC
  • Bat Wings
    • 20 baby arm circles forward IC
    • 20 baby arm circles backwards IC
    • 20 seal claps IC
    • 20 overhead claps IC
  • 10 Tempo squats IC
  • High knees to the end of parking lot
  • Butt kicks back
  • 50% jog to the end of the parking lot
  • 75% jog back

THA-THANG:

  • Bataan Death March (Indian Run where last guy does 2 burpees before running to front) from AO to coupon pile behind Maintenance Depot building

Wall of Shame

  • Ascending Testicles OYO
  • Princess Tea Party(PinkiesOut!)
    • 1st time – 10 Pattycake Merkins/30s back to back wall sits – OYO
    • 2nd time – 20 Pattycake Merkins/60s back to back wall sits – OYO
  • 10 Wonderbra IC
  • 15 Chicken Peckers IC
  • 10 Donkey Kicks OYO

Four Corner Escalator

  • Mosey to Sophomore Hill & explain exercises (all single count)
  • Corner 1 – 10 squats
    • El Capitan Lunge to Corner 2
  • Corner 2 – 10 squats, 20 hello dollys
    • Duck and/or Crab Walk to Corner 3
  • Corner 3 – 10 squats, 20 hellos dollys, 30 iron mikes
    • Crawl Bear to Corner 4
  • Corner 4 – 10 squats, 20 hello dollys, 30 iron mikes, 40 side straddle hops
    • Sprint back to Corner 4

Mosey back to AO

MARY:

Circle Burp (high knees and each HIM calls out “Down” in ring of fire fashion for a total of 13 burpees)

15 Pickle Pounders OYO (it’s probably illegal to do these in cadence)

15 Pickle Pointers OYO

COUNT-OFF & NAME-O-RAMA

13 HIMs

Guano, Abacus (not Pusher), Peek-a-boo, Unibrau, Erector, Commission, Belding, Chaco, Spotter, 5K, Uncle Rico, Rocket, Booster

CIRCLE OF TRUST/BOM:

We all face a lot of shame, humiliation, feelings of embarassment, and inadequacy. It’s usually in those moments that we face defeating thoughts and thus act out in negative or destructive ways. Challenging thought: When do you feel shame most? Encouragement: remember in those moments to recognize your shame, but then but in the context of God’s grace, truth, and surround yourselves with community.

MOLESKIN:

No prayer requests

ANNOUNCEMENTS:

Thanks for all those who supported me on my VQ. I hope you enjoyed the beatdown and the new or unfamiliar exercises that were thrown in. I will be Q-ing again on Friday, May 3rd at JUCO if you want some more of that action!