F3 Knoxville

Tag: Dart Gun

IMPROMPTU BEAT DOWN

THE SCENE: 50s and no Q in sight.
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:
LBACF, LBACB, OHC (ALL IC, x25), Tempo Merkins x20, Cherry Pickers x7,  Tempo Squats x20, High Knees with a Burpee x3
THA-THANG:
Separate into two groups of 9 and mosey to assigned parking lot for 4 corners (1 Exercise, 40-30-20-10). Once corners are complete, switch parking lots and do another 4 corners of different exercise.  We did Merkins/Squats, Hello Dollies/4ct Flutters, Mountain Climbers/SSH.

Stay in assigned parking lots, groups travel across lots as called by the Q.  We did 3 rounds of Bear Crawl down, Lunge Back.

MARY:
Burpees! x10, x8, x6
COUNT-OFF & NAME-O-RAMA
18 Strong
CIRCLE OF TRUST/BOM:
Commission volunteered to do the BOM.  What is God calling you to do that you keep giving an excuse (a “but”) NOT to do? We see this several times in the Bible and the results that come from not following God’s call.
MOLESKIN:
Fingerfood’s alarm let him down!
ANNOUNCEMENTS:
Sign up to Q!

JUCOManjaro with Some Bacon Smell

THE SCENE: Chilly, but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stance Jacks (demo required) x 20
Mt Climbers x 15
Pickle Pounders x 10
4-count Merkins x 10
Captain Thor (6 count) x 10
Catalina Wine Mixer (6 count) x 11

THA-THANG:

Section 1
Mosey to Maple Street Biscuit, Enjoy the Bacon Smell – 4 Corners x 3
Corner 1
Stance Jacks 20 4-count
Merkins 20 4-count
Corner 2
Derkins 20 4 count
Dips 20 4 count
Corner 3
Freddy Mercurys 20 4-count
Flutter Kicks 20 4-count
Corner 4
Pickle Pounders 20 4-count
Squats 20 4-count
Section 2
Mosey to JUCOmanjaro (Cones up and back)
Station 1
5:20 Captain Thor
Station 2
Merkins 10 4-count
Station 3
5 Catalina Wine Mixer
Station 4
10 Burpees

CIRCLE OF TRUST/BOM:

1 Pet 3:7
Are we living with our wives in an understanding way?  Are your prayers being hindered?

 

Being Content

THE SCENE: 47 degrees & beautiful today…no gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Mosey

THA-THANG:

McWherter Parking Lot (Light Pole to Light Pole)

  • PAX will run to each parking stripe and do various exercises from light pole to light pole
  • Early finishers will plank or Al Gore
  • Exercises included rounds of:
    • diamond push-ups X 50
    • wide merkins X 50
    • plank squats X 50
    • merkins X 50
    • squats X 50
    • Little Baby Crunches X 100
    • Burpees X 25
    • American Hammers X 100
    • Mountain Climbers X 50
    • Donkey Kicks X 25
  • Mosey to Bagwell Center

Bagwell Center – Dips & Step Ups

  • 3 Rounds of 15 Dips and 20 Step Ups/Box Jumps
  • Mosey back to AO

MARY:

  • Flutterkicks (IC X 25)
  • LBCs (IC X 20)
  • Pickle Pounders (IC X 21)

COUNT-OFF & NAME-O-RAMA

10 HIMS at the Bootcamp & 13 HIMS at RUSH led by Edit

CIRCLE OF TRUST/BOM:

Content – In a state of peaceful happiness

I’m typically not very flexible. I’m a planner and like to be organized. This pandemic has been terrible but a blessing.

Obviously, 70,000 people in the United States have died from the Coronavirus and the numbers will continue to grow.

I can’t travel for work, I’m now a home school teacher so I have learned to be more flexible and patience.

Last night, we tried to order Mexican food for Cinco de Mayo and couldn’t get through to anywhere so we decided to go to Taco Bell. All Taco Bell’s were packed!  We ended up getting our daughter Chick Fil A & my wife and I ordered wings from Wild Wing Café. We rode around listening to music and realized it was the first time the three of us had been in the car together for more than a month!  It was a great night.  We had fun and I felt blessed that we had food on the table.

Our youngest daughter, Alex, was going to Illinois for a week but my wife’s cousin, Mary, called last night that she and one of her sons have the Coronavirus. They’re sick but not feeling too bad. So, Alex isn’t going to Illinois next weekend but we’re hoping sometime in the next couple of months to see her cousins. I was honesly looking forward to a week without homeschooling so I could work a bit. However, that’s not in the cards so I’ll suck it up and just appreciate that I have a healthy daughter and enjoy the time I have with her and pray she will enjoy our time together and eventually get to visit her cousins in Illinois later this year.

Phillippians 4:11-13 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN: 

It was good to be on Q but no F3 for a couple of months & me travelling so much over the last 6 months definitely made me a little rusty on leading the Warm-O-Rama & BOM.

ANNOUNCEMENTS:
MOTHER’S DAY IS THIS SUNDAY – TAKE CARE OF THE MOTHER’S IN YOUR LIVES

JUCO RECON MISSION

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER:  Full F3 Disclaimer given along with COVID19 restrictions
WARM-O-RAMA:  Merkins(IC), Squats(IC), Plank Jacks(IC), Cherry Pickers(IC)
THA-THANG:
JUCO RECON:  Divide up into three teams of 5.  Each team will attempt to complete all three Missions (one at a time) located at three different areas on campus, rotating counterclockwise to the next mission after completion of the previous one. Teams will separately run to each, staying on pavement at all times (grass medians are lava).  Why? Because each time the team makes a turn and changes direction (even the slighter ones), the team does 15 Merkins, 15 Squats, 15 Plank Jacks. If any team member inadvertently tries to cross a median to avoid a turn, it’s 10 Burpees for the team and back to the pavement.

  • Mission 1: Large East Parking Lot by Duck Pond- Bernie all the way across and all the way back
  • Mission 2: Coupon Pile at Loading Dock – 100 Curls, 100 Tri Extensions
  • Mission 3: Sophomore Hill – Bear Crawl all the way up hill, Crawl Bear all the way down opposite side (this was awful)

MARY:
Flutter Kicks (IC)(x25), LBCs (IC)(x25).
COUNT-OFF & NAME-O-RAMA
15 Strong
CIRCLE OF TRUST/BOM:
Scripture states that God is Love.  Scripture states Love embraces Patience, Kindness, Truth, Resilience, Faith, Hope, Endurance, and Perseverance. On the other hand, Scripture states Love resists, stands against, and is opposed to Envy, Boasting, Arrogance, Rudeness, Selfishness, Anger, Resentment, and Wrongdoing.  Do you practice the above attributes that are embraced by Love?  Over the past few months, we have all had extra time perhaps to meditate on what really matters in life, what we place our trust and hope in.  For me, all of my hope – the only true hope I believe we have in this world – is Jesus.  It is all about Him for me.  He means more than family, more than my personal health and fitness.  Just Him, Jesus.
MOLESKIN:
It was great to be back out at JUCO with these men.  Snaggletooth wanted me to name the workout, “THAT SUCKED.”  I felt the above title was more appropriate.
ANNOUNCEMENTS:
Booster on Q Wednesday.

JUCO

THE SCENE: It didn’t rain on our parade…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side straddle hops in cadence, 10 arm rotations in cadence forward, 10 arm rotations in cadence reverse 10 merkins in cadence, 10 cherry pickers in cadence, 10 burpees

THA-THANG:

Mosie in 2 single file lines to the Library for core work. The person in the back of the line sprints to the front.

  • 25 BBSU, 10 Freddy Mercury’s in cadence, Plank with variations, 20 BBSU with clap, 10 side planks with reach through (left), 10 side planks with reach through (right), 25 LBC

Mosie in 2 single file lines to the parking lot for soccer drills. The person in the back of the line sprints to the front.

  • Side shuffles 2x’s, Front to backs facing right, Front to backs facing left, ski jumps 2x’s

Mosie in 2 single file lines to the pull up bars. The person in the back of the line sprints to the front. We stopped in between for 8 count push-ups

  • 5 pull ups run the stairs, repeat 3 x’s

Mosie back to the flag with jail break.

MARY:
10 merkins in cadence, 10 burpees, 20 BBSU with clap
COUNT-OFF & NAME-O-RAMA
16

2 FNG’s: Wanderer & Betty
CIRCLE OF TRUST/BOM:
Ezekiel 18 21-23
MOLESKIN:
God puts everything in our lives there for a reason. I spoke about how I was invited to join F3 and how much it means to me.
ANNOUNCEMENTS: