F3 Knoxville

Tag: Detention

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP

Tour of Downtown Powell

THE SCENE: A balmy 36 degrees.  Clear skies.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop
  • Baby Arm Circle
  • This Right Here
  • That Over There
  • Susan Somers

THA-THANG:
Tour Of Downtown Powell – Three Laps around the circuit below

  1. Powell High School – Curls for the Girls with CMU
  2. Frontier Phone Company – Mountain Climber Merkins
  3. First Tennessee Bank – ATMs
  4. Steamboat Subs – Monkey Humpers
  5. Half Time Pizza / Cajun Cookhouse – WMDs
  6. Splash Pad – Squat Jumps

Walls of Jericho – 7 reps of 7 exercises followed by 7 laps around a building to tear it down

  1. BBSU
  2. Merkins
  3. Squats
  4. Flutter Kicks
  5. Carolina Dry Docks
  6. Iron Mike
  7. LBC

Train Tracks – after a mosey to the Powell High football field – modified Indian Run starting on the goal line – first man runs to 5 yard line then lays down, next man run over him and lays on the 10 yard line, next man runs over both and lays on the 15.  When last PAX has run over the 5 yard line, first man gets up and runs over all PAX members and lays down on the next yard markers.  Down to one endzone and back to starting point

Return to AO
MARY:
No time here…
COUNT-OFF & NAME-O-RAMA
11 total including one FNG – we christened him “Zamboni” for busting his tail while reffing his first Ice Bears game
CIRCLE OF TRUST/BOM:
Psalm 46:10 – “Be Still and Know that I am God” – Encouragement today to trust that God has you and takes care of you.  As the chaos of life can overwhelm us take comfort in the fact that God is in control.  Don’t panic…relax and Be Still.

MOLESKIN:
Prayers for Logan (a teenager) as he battles cancer in Madisonville.  Continued recovery for the Brickyard PAX as we fight off the flu.

ANNOUNCEMENTS:
Lifehouse Coffee was on point this AM

DORA 1,000

 

THE SCENE: Low 30’s.  No wind.  Good winter workout weather.

F3 WELCOME & DISCLAIMER

welcomed group & FNG


WARM-O-RAMA:

  • Side straddle hops x 20 IC
  • Tempo squat x 10 IC
  • Tempo merkin x 10 IC
  • 30 seconds OYO stretching

THA-THANG:

  1. Form 2 lines for a CMU Indian run to the base of baby Everest.
  2. Battle buddy up for CMU Dora work on the hill.  Perform 100 reps of the “bottom” exercise while partner carries CMU to the top of the hill and does 5 reps of the “top” exercise.
  3. Rinse & repeat until all exercises complete.

MARY:

  • Little baby crunch x 50
  • Hello dolly x 20
  • Flutter kick x 15
  • Slutter kick x 15

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Pushing myself physically is often easier than pushing myself spiritually.  I know I can do 1 more Burpee or 1 more merkin even when I’m exhausted.  But when I’m drained spiritually it is hard to find that inner strength.  Fortunately we have a God who intercedes for us and carries our burdens.  We need to look no further than him and cast our burdens on him.

“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”   Isaiah 40:28-31

MOLESKIN:

ANNOUNCEMENTS:

going to see the General

THE SCENE: 25* and slightly windy, luckily the AO was clear of ice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo squats x10 IC
SSH x20 IC
Tempo merkins x25 IC

THA-THANG:

Four cones are set up at each corner of the sidewalk that runs around the perimeter of the grass lawn at world’s fair park.  Each cone represents a stop point along the way for an exercise.  Move on to the next making your way back to the beginning.  Exercises are merkins, jump squats, WWII sit ups, Carolina dry docks.  PAX start at 10 reps of each exercise, decreasing to 9 reps on the second, lap, 8 reps on the third lap, etc.  PAX halt after completing lap with 6 reps of each exercise.

Mosey up and across pedestrian bridge beside 11th St parking garage, up and around the hill and down beside the Alumni Memorial Building to the amphitheater.  Going up amphitheater steps, PAX must bunny hop on flat areas and box jump up to the next level.  Once reaching the top, perform 5 squats.  Turn around, and bear crawl down the steps, once reaching the bottom perform 5 derkins.  Repeat this routine for 3 rounds.  Once all PAX complete, take a 5 count break and line up at the base again.  In the style of Growruck 05, PAX perform the same routine, only this time we make all movements together as a team going up and back down.  We did this as a physical representation of “no man left behind”.

Mosey up the hill beside Neyland Stadium to see the General.  PAX pair up, one partner jumping rope with the general while the other sprints up the Vol walk to the power T and performs 25 incline merkins.  Sprint back down to your partner and flapjack.  Second round repeat the same, only perform 25 decline merkins.  At this point Detention looked like he was shot out of a cannon as he was running faster going uphill than me sprinting downhill.

No real recovery after this routine, PAX had to head back to SP.  Taking same route back, jackrabbits stopped for rounds of squats and SSHs while waiting on the 6 to catch up.  Continue mosey back to the SP, jailbreak on the last straight of the worlds fair lawn to empty the tanks.

MARY:
Pickle pounders and boat/canoes
COUNT-OFF & NAME-O-RAMA
10 PAX strong on a cold, windy morning including one FNG.  Quarantine, Rousey (FNG), Detention, Proton, Rusty, Amazon, Operation, Swanson, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Pfeiffer spoke of trying to be positive and always finding the great things in the people around us.  Proverbs 11:27 – “Anyone can find the dirt in someone.  Be the one that finds the gold.”
ANNOUNCEMENTS:

Coffeeteeria at Pete’s right after

pushing the cold out

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

  • Mosey to the dragins tail for 11’s. Burpees and Big boys
  • Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
  • Bench pull ups to Sally at the PAVALON
  • Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.