F3 Knoxville

Tag: Duggar

Ladder Day at the Quacken

THE SCENE: Overcast and Temp in the 60’s.
F3 WELCOME & DISCLAIMER

Welcome to F3 (Fitness, Fellowship, and Faith).  You’re here on your own volition, modify if needed and maintain appropriate distance.
WARM-O-RAMA:
Started with a little SSH’s,
THA-THANG:

On the way to Gresham the PAX stopped at a corner lot to wait on the 6.  While waiting we got in some Al Gore’s, flutter kicks, and planks.  Once the 6 arrived we continued to Gresham for a little ladder work.  The ladder was as follows:

  • 10 Merkins, run to stop sign and back
  • 10 Merkins, 10 BBS, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, 10 2count Flutter kicks, run to stop sign and back
  • Then worked back down the ladder in reverse.
  • Finished off our time at Gresham with a little shoulder work (shoulder taps, overhead claps, and moroccan night clubs.

Mosey to park to utilize a shelter for possible impending rain.  Played the numbers game under shelter.  Pick a number from 1-10 then I chose number of reps.

1.Merkins

2.SSH

3.Flutter kicks

4.Squats

5.Decline Merkins

6.Run

7.Hand Release Merkins

8.Carolina Dry Docks

9.Lunge

10.Squat Jumps

 

MARY:

COUNT-OFF & NAME-O-RAMA
6 HIMs from the Mend House (2 of them FNG’s) plus myself
CIRCLE OF TRUST/BOM:
In Philippians chapter 1 Paul is writing from prison but still having an attitude of thankfulness and encouragement. Even in the midst of obvious trials, he still didn’t loose sight of what God wanted him to do and was thankful for the people he had to partner with him.  May we have that attitude and thank God for the people He has put in our lives to partner with us.
MOLESKIN:
Pray for all the guys at the Mend House.  One of their room mates died from an overdose last week.  Pray for their recovery.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7’s and 11’s: Quacken Edition

THE SCENE: Upper 60’s, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 10 forward and backward, Shoulder Taps x 10, Moroccan Night Clubs x 10, Tempo Squats x 10, Cherry Pickers x 6
THA-THANG:

  • Mosey to Gresham
  • 7’s from end of sidewalk to stop sign – Body Builders at the start, Get Ups at the end
  • 11’s from top of stairs to stop sign – Merkins at the start, LBCs at the end
  • Mosey to parking lot
  • Laps around lot with 5 reps of one of the above exercises in each corner (Body Builders, Get Ups, Merkins, LBCs)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from Saturday at the Big Ball. Talked about how in Jeremiah 29 God tells the Israelites, before being taken into slavery by the Babylonians, to build houses, plant gardens, eat of their fruit, get married, and pray on behalf of the city you’re being taken to. So essentially, instead of sitting around and waiting for liberation, God told His people to live well in captivity while also looking forward to freedom. With this quarantine I’ve done the exact opposite. I’ve sat around and moped and waited until things get better rather than tried to make the most of the season the Lord has us in. So my encouragement for us this morning was, even though we’re transitioning back to normal slowly, to be thinking of how we can live well right now in quarantine rather than sit around and just wait for things to be better

ANNOUNCEMENTS:
The Quacken is looking for a new AO leader if you know of anyone

7’s and 11’s

THE SCENE: Perfect – Upper 50’s, clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Arm Circles x 10 forwards and backwards, Shoulder Taps x 10, Michael Phelps, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:

  • Sunsphere: 11’s – Pull ups at the bottom on the Sunsphere and Edward Scissor Legs at the top of the stairs
  • Bridge over Cumberland: 7’s – Big Boy Sit Ups at the start of the bridge, bear crawl across, Sumo Squats at the end of the bridge, bear crawl back
  • Parking Lot: 11’s – Merkins at one end of lot, Carolina Dry Docks at the other end
  • Field by the Fountains: Partnered up, one partner started bear crawling across field while the other did 5 body builders then ran and caught up to bear crawler. After catching up, swap roles

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about how in Jeremiah 29 God tells the Israelites, before being taken into slavery by the Babylonians, to build houses, plant gardens, eat of their fruit, get married, and pray on behalf of the city you’re being taken to. So essentially, instead of sitting around and waiting for liberation, God told His people to live well in captivity while also looking forward to freedom. With this quarantine I’ve done the exact opposite. I’ve sat around and moped and waited until things get better rather than tried to make the most of the season the Lord has us in. So my encouragement for us this morning was, even though we’re transitioning back to normal slowly, to be thinking of how we can live well right now in quarantine rather than sit around and just wait for things to be better

Perspective

THE SCENE: 83° Sunny and Breezy .
F3 WELCOME & DISCLAIMER
You are here on own volition. Please abide by the Covid 19 Phase One Guidelines

WARM-O-RAMA:
Rockets x 15, Imperial Walker x 20, High Knees 3 Burpees x 4, Tempo Merkins x 10, Tempo BBS x 10…Mosey to Coliseum

 

THA-THANG:
The Half Biscuit- 5 Burpees 10 Merkins 15 Squats run 1/2 lap REPEATexercises, 1 Lap REPEAT Ex, 2 Laps Repeat Ex, 1 Lap Repeat, 1/2 Lap Repeat

Mosey to field beside The Dragon- Ab Kraken with Flutters, Hello Dolly, Box Cutters, super Mans, BBS, LBCs, Dead Bug, V-UPS

Route 66 with Dive Bombers up The Dragon

Mosey Back to AO

MARY:
No Time for Mary
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

For a small amount of perspective at this moment, imagine you were born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million. When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet. When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish. At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening. As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

Dave Proberts

MOLESKIN:
We have F3 to get thru the trials

Pray for Lily Dipper and Jan
ANNOUNCEMENTS:
Hike the Smokies this weekend

Back to Reality

THE SCENE:  Just about perfect weather at the Quacken. Felt great outside.

WARM-O-RAMA:
Imperial Walker 10 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC

THA-THANG:
Minute Drills + Running Drills

Superset:
Squats 30sec
Side Straddle Hops 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

Superset:
Burpees 30sec
Mountain Climbers 30sec
Repeat 3x for a total of 3 minutes
Run 2 hill sprints, to top and back

Superset:
Murkans 30sec
Bonnie Blairs 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Using Google Trends data on internet searches for 75 countries, we can see that search intensity for the word ‘prayer’ doubles for every 80,000 new registered cases of COVID-19. – https://cruxnow.com/church-in-the-usa/2020/04/googling-prayer-has-skyrocketed-with-coronavirus-spread-expert-says/

“This isn’t the time to divide. (Nor is it necessarily the time to conquer)” – F3 Weekly Email