Duggar – Page 15 – F3 Knoxville

7’s and 11’s

May 16, 2020 Magic Mic

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

May 14, 2020 Abscess

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

May 4, 2020 Toucan

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

Shoulders galore

March 16, 2020 1Duggar

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER

Welcome to F3. (Fitness, Fellowship, and Faith). And Free by the way. I’m Duggar and will be the Q for the day and I am not a professional. You are here on your own volition and you know your limitations and injuries. Modify where needed to avoid injuries.

WARM-O-RAMA:
Starting with:

Baby Arm circles x 15 IC

OH clapps x 25

Imperial Walkers x 20

SSH x 25 IC

Tempo Merkins x 10

Tempo Squats x 10
THA-THANG:

Mosey to church parking lot and pair up with a battle buddy

Complete 100 reps of each exercise alternating with battle buddy after each 10 reps.

Merkins (plank)
Squat (Al Gore)
Flutter kicks (6 inches)
Shoulder taps (plank)
Burpees (stand and rest) – 5 reps each until 30 reps reached.

Mosey to rock pile near Masonic lodge.

4 rounds of exercises with 4 exercises each, 25 reps per exercise for a total of 100 reps each round. Between rounds run up the hill and back and wait until all are together to start next round.

Round 1:

25 x Merkins, Carolina Dry Docks, Dive Bombers, Shoulder Taps

Round 2:

25 x BBS, American Hammers (4 ct), LBC, Hello Dolly (4 ct)

Round 3:

25 x Rocky Balboa (4 ct), Lunges, Squats, Star Jumps

Round 4: with coupons

25 x OH press, curls, triceps, squats

Mosey back to AO

MARY:
No time. Just enough time to mosey back to AO
COUNT-OFF & NAME-O-RAMA
The dynamic duo Filter and Duggar
CIRCLE OF TRUST/BOM:
Quote from Gen. Mattis’ book Call Sign Chaos. “You can’t control your circumstances but you can always control how you respond.” In this time of uncertainty how we respond will speak volumes to others. Let’s keep our focus on God, the one who’s in control, and not our own understanding.
MOLESKIN:

ANNOUNCEMENTS:

Juco convergence coming up March 28th, Morristown launch on April 4th

10 for 10 + Yoga

March 10, 2020 Steam

THE SCENE: 60s – orange tape everywhere. The Big Ball’s beloved AO meeting spot (World’s Fair Park fountains) was sectioned off by orange tape and construction cones for what I can only assume is the work of an overzealous TN Vols fan.

F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness/Fellowship/Faith

My name is Steam and I’m ready to get steamy.

Couple of things before we begin:
- Not a professional
- You’re here on your own volition
- I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
Because check it out – most people in the world aren’t out here – I think that’s a pretty accurate statement. But you are – make it count

WARM-O-RAMA:

4 Count Merkin: 10 x 4 IC

Mountain Climber: 10 x 4 IC

Rockette: 10 x 4 IC

Squat-Bender: 10 x 4

SSH: 10 x 4 IC

THA-THANG:

[ Theme of 10s for the day ]

(Mosey to Big Ball Stairs)

[ 10 for 10 ]

All 10 exercises will be done here at the bottom of the stairs

1st 5 Xs: execute together – bear crawl up this first flight of stairs – and run around to the right until we’re back here.

2nd 5 Xs: execute together – run to the right and around – bear crawl down the stairs right back here
- (Modification after 1st round of 2nd 5 Xs –> rain comes down and makes the stairs slick so walk down the stairs and execute 5 squats instead)

The Xs
- 1st 5:
  - 10 merkins (down/up)
  - 10 V-Ups (1 count)
  - 10 wide merkins (down/up)
  - 10 spider-mans (1 count)
  - 10 4 count merkins

( 20 Seconds in between the 1st 5 and 2nd 5 )

2nd 5:
- 10 squats (down/up)
- 10 plank jacks (1 count)
- 10 iron mikes (1 count)
- 10 Oblique crunches (1 count)
- 10 lunges (1 count)

( 20 counts of rest )

“Sometimes the only way you can go is up – so up we go)

(Mosey up the full flight of stairs to the top)

(Mosey to WFP entrance across bridge on the Left)

[ Level Up ]

In a circular fashion around the monument at the entrance to WFP
- 5 incline merkins on lowest level
- push-up hands to the second level — 5 incline merkins
- push-up hands to the top level — 5 incline merkins

[ DimeLight ]

Alternating lights, execute 5 SSHs or 5 merkins (all 1 count) until you get to the other side of the bridge – Al Gore
Tired? Sore? Push a little longer – and pull one of these guys with you to push as well

(PAX is spent – but still rocking)

(Mosey under the bridge by the water)

Battle buddy up
Battle buddy teams against either side of the tunnel/bridge below the Big Ball

[ 1 more + 5 ]

BB1: handstand against wall
BB2: Bear crawl to the middle (ruck as a point of contact)
- Execute 1 merkin
- Bear crawl back to recover BB1
BB1 & BB2 switch roles
- However – BB2 now does 2 merkins
- Same thing next time, except BB3 does 3, so on and so on
When BB team finishes 5 merkins total – hold the wall-sit

(Rest = 5 SSHs in cadence)

BB teams back on the wall
BB1: Wall Sit
BB2: Long jump to the middle (ruck)
- Execute 1 burpee
- Long jump back to recover BB1
BBs switch roles
- Same deal as above

(10 SSHs all together)

Single file line going towards AO
American Indian run back to ShovelFlag

[ At ShovelFlag/Next to AO ]

MARY:

[ Quarter-Pounder ]

25 flutter kicks (4 count)
25 LBCs (4 count)
25 American Hammers (4 count)
25 Mountain Climbers (4 count)

^^^Holy crap that’s a core killer ^^^

[ Yoga with Steam – 5 Minutes ]

Why? Because I’m getting old and sore and don’t stretch at all pre or post F3. And apparently it’s good for you, idk. It was a worthy endeavor.
Worked through a variety of slow movements – exposing and manipulating muscle groups that were worked today

COUNT-OFF & NAME-O-RAMA

12 PAX – No FNGs

CIRCLE OF TRUST/BOM:

[ What do you do when you don’t get the results you want? ]

MOLESKIN:

Training for Army OCS, and yesterday I didn’t get the answer I wanted. I was off by 4 points on my testing. Missed it by that much. I was pretty pissed. 4 points are you kidding me? I racked my brain going through what I could have done better, playing out hundreds of scenarios in my head – of what I thought would be a very different turnout.
So what now?

And yeah – it’s disappointing but I have 2 options – (1) take it as a crushing blow and count myself down and out or (2) absorb the blow – get back up on the horse and move forward – realizing the work I need to do to make it happen next time.

Regroup. Get back up. Stay in it.

Question/Challenge to all of us is this: when you don’t get the news or results you want – what’s your initial instinct and how do you pick yourself up and move forward.
- Maybe a bigger question is not what your initial instinct is but who/where do you run to?

Motivational Statement from a timeless classic: https://youtu.be/umSlEYfYzK4