F3 Knoxville

Tag: Doublewide

Dog# Election Day

The Scene: 48 Degrees, overcast and smokey

F3 Intro and Disclaimer 

Warm-O-Rama
Mosey
Michael Phelps
Toe Touches (short and sweet)

The Thang:
Mosey to soccer field/track
Complete the following rotations (the great state of Tennessee has 11 electoral college votes for the POTUS, so we do 11’s in honor of that!):

1 Lap (.33 mile loop) and then burpee suicides (11 burpees per, 55 total)
1 Lap and BBSU suicides (11 BB’s per, 55 total)
1 Lap and merkin suicides (11 merkins per, 55 total)
1 Lap and Superman suicides (11 Supermans per, 55 total)

MARY
50 Flutter Kicks (270 total of burpees, BBSU, merkins, supermans, and flutter kicks- 270 electoral votes needed to elect POTUS)

The Word (BOM):
I want to share about today being election day- live a life worthy of being elected (a political election or a spiritual election). Easy to sit back and complain- be a difference maker. How do we make a difference? By loving those we come in contact with everyday. Love wins, it is the greatest way. We come to F3 for more than the physical exercise. We long to be a part of something greater than ourselves. Go forth in love today!

Pre-Election Day at #TheDogPound

Manhattan’s VQ!!!
 
F3 Intro and Disclaimer
 
ELECTION SPECIAL!

Warm-O-Rama
Baby Arm Circles / Reverse  10x IC
Imperial Walkers   15x IC
SSH  15x IC
Merkins 15x OYO
ISO Squats 15x IC

Mosey to Baby Everest for “Debate #1”

The THANG
“Double Dog Pound National”
Declining Merkin Ladder
18 at first light pole
17 at next light pole
etc.
Repeat-o for second lap with Incrementing (from one) with Big-Boy Situps

Al-Gore until Six arrives

Mosey to big hill

Inform the PAX that next exercise is “Debate #2”
Bernie Sanders up the hill
10 Burpees
Plank until Six arrives

Mosey back to AO

MARY
Guantanamo is “Debate #3”

WORD
Writers inspired by God and separated by several centuries wrote these words of advice to encourage Christians:

Old Testament states the following: Proverbs 4:23 “Above all else, guard your heart, for everything you do flows from it.

New Testament letter stated the following: Philippians 4:7 “And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.

We must be “on guard” against Satan at all times to protect our friends and families. Satan is ruthless and cunning and while we would never intentionally let down our guard and let him attack our family, we must always “guard our heart” to defeat him.

The PAX repeated the phrase “Guard your heart” twice for emphasis on what to remember from the session and we closed with a prayer to guard the PAX families, a prayer of wisdom for our political leaders during the election and after, and finally a prayer of thankfulness for Jesus paying the ultimate sacrifice for us.

RinTinTen!

THE SCENE
60 degrees, partly cloudy with a chance of awesome
F3 Intro and Disclaimer
Warm-O-Rama
– High knees across parking lot
– Little Baby Arm Circles (LBAC) x 10 IC
– Buttkicks back across parking lot
– LBAC reverse x 10 IC
– Lunge across parking lot
– Burpees! x 5 IC
– Run backwards across parking lot
– SSH x 20 IC
Mosey to the top of The Matterhorn
DORAs:
Break into groups of two. Each group completes:
– Squats x 150
– Merkings x 150
While Partner A is completing reps, Partner B
runs to Pavilion and does 5 pull-ups.
Circle up for 1 set of ATMs
Mosey to Tennis Courts
RIN TIN 10:
Break into groups of two.
Both partners complete Little Baby Crunches (LBC) x 10
Partner A holds canoe position while Partner B runs
backwards to half court. Partner A sprints to catch
Partner B. Once both partners reach the other side
of the court, both partners complete 10 LBCs and repeat.
Alternate the sprinting partner each time.
Rinse and repeat. Alternate LBCs and Carolina Dry Docks.
Continue exercise for ~5 minutes.
MARY
– Hello Dolly   x 21 IC
– Flutter kicks x 21 IC
(Keep feet 6″ off ground between sets)
– Mountain Climbers x 25 IC
– Plank Jacks       x 25 IC
Mosey to rock pile
– 1 set of 7-ups
THE WORD
I recently discovered that my wife often adds people to her daily, weekly, and monthly task lists. It’s a simple way to remind herself to take a minute and thank someone, tell them she loves them, or catch up with an old friend. It’s a very simple way to mix random acts of kindness into our busy days. I encourage everyone to pick a person that haven’t reached out to in a while and reach out to that person this week. Whether it’s a simple high-five or an hour at lunch, there’s a good chance somebody around could use a pick-me-up.
MOLESKIN
I picked up this Q at the last minute because of P-Nut’s delay in West TN. I had been thinking of picking up a Q in November but hadn’t selected one. When I read P-Nut’s message on Group Me, I had two options: (1) Wait for someone to step up or (2) be that someone. I decided to be that someone and I owe that confidence to F3 Knoxville. Everywhere I look in this PAX, someone is working harder than I am. It’s incredibly motivating and I can’t express an appropriate level of gratitude for the impact it’s made in my life. You guys are incredible!

Monday Madness

THE SCENE 52 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 30
Imperial Squat Walkers x 20
Merkins X 15
Little baby arm circles Front x 10 and back x 10
Mountain Climbers x 20

Mosey to bottom Coupon pile for CMU the to the top of Cardiac Hill

Cardiac CMU Circuits
Top 20 rows then run to the bottom of Cardiac Hill.
At the bottom, begin the following circuit
Bottom- 10 Mercans
1st Corner – 10 Decline Mercans
2nd Corner –10 wide mercans
Top – 20 Rows
Run to bottom, rinse and repeat

Mosey back to SP

Burpee Dan’s
4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
2 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
1 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start

Wagon wheel around the parking lot until everyone finishes, then circle up for MARY.

MARY
Flutter Kicks x 20
Hello Dolly x 35

COT
Number off and Name O Rama

BOM
We have two ears and one mouth so we can listen twice as much as we speak.

Moleskin: Heavy mumble chatter to start off the day with several just in time arrivals to haul their CMU to the top of Cardiac Hill.  Good to see Fannie May, Doogie, and Jump around back out.  They did not miss a beat!

Hwy 6…

THE SCENE 59 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                       ICx20
Carolina DryDocks    ICx15

Mosey toward the Saturday AO for a modified Route 66 (called Hwy 6 this morning to honor our friends in College Station, TX)

Highway 6
PAX were instructed to run the length of 11 light poles, stopping at each light pole to perform increasing reps at each pole (1st pole = 1 rep; 2nd pole = 2 reps; rinse and repeat to the 11th pole)
1st circuit:          Burpees
2nd circuit:         Squats
3rd circuit:          Merkins
4th circuit:          Star jacks
5th circuit:          Carolina Dry Docks
6th circuit:          Mountain climbers

Audible called at 6:05 am for a plank sequence; followed by a set of merkins (ICx15)

Mosey back to the AO for a round of Mary:

MARY
Flutter kicks by P-nut                          ICx20
Leg raises led by Leonardo                 on command
American Hammer led by Barbie        ICx25
Runner’s stretch led by Elvis               on command

COT
Count-o-rama, Name-o-rama,

BOM
We all have folks in our lives that we owe a debt of thanks.  P-nut challenged the PAX to reach out to someone today and thank them for making a difference in their life.  Read Colossians 3:15

MOLESKIN
Great effort by all the PAX on a chilly Friday morning.