F3 Knoxville

Tag: Duggar

keep it simple and keep moving

THE SCENE: 32* – a heat wave compared to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins 4-ct x10
Mountain climbers x15
Shoulder taps x15
Prisoner squats 4-ct x10
Tempo lunge to sides x10
SSH x20
THA-THANG:
Run a warm up lap around the World’s Fair lawn and back past the fountains over to the war memorial.  15 minute AMRAP session of the following exercises:

  • Dips x10
  • Box jumps x10
  • WWII situps x10
  • Burpees x5
  • Four count merkins (hand release Army standard) x10
  • Sprint towards parking lot, up stairs, touch the wall and return

Quick 10 count after timer goes off.  Run back to fountains and complete another lap around the World’s Fair lawn, stopping just short of the fountains along the straight section of the sidewalk for worst DORA ever (debatable I suppose, but I wanted it to suck).  Partner up, partner A does exercises until Partner B returns.  Partner B bear crawls one light pole distance, then sprints two light pole distances before turning around and sprinting back to Partner A.  Exercises for Partner A:

  • Sit up ups x50
  • 8-count bodybuilders x50
  • Star jumps x50

This killed the remaining time, quick hop over to the fountains for BOM.

COUNT-OFF & NAME-O-RAMA
6 Strong: Duggar, G6, Huffy, Swanson, Walrus, Abort (Jenner started the workout but left shortly after warm up)
CIRCLE OF TRUST/BOM:
“Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”   – C.S. Lewis

Two things that stuck out to me about this.  I strive to keep my Q’s fresh or original, and in doing so generally end up in the same “style” that I always do.  I kept it simple for today, and in doing so got a great workout in and realized I’d probably avoided Dora’s for so long because I was afraid to use them.  The bigger takeaway for me, is what this quote says about truth.  Someone being truthful will be original nine times out of ten.  This made me reflect on how truthful I am, both in words but also in deed and to remain true to those who have placed themselves in my life and to myself as well.

Da BOMBS

THE SCENE: Partly Cloudy, 36°F, Feels like 36°F, Humidity 54%, Wind 2mph from ENE
F3 WELCOME & DISCLAIMER

1 FNG


WARM-O-RAMA:

  • SSH 25x IC
  • Tempo squats 15x IC
  • LBAC 15x IC forward and reverse
  • Little of this, little of that

THA-THANG:

  • Mosey around to pavilion 2
  • Find a Battle buddy
    • P1 does exercise, P2 runs to the building and back, PAX flapjack
    • Reps are cumulative between PAX
    • Burpees 50x
    • Overhead claps 4ct 100x
    • Merkins 150x
    • BBS 200x
    • Squats 250x
    • Rinse and quick repeat of exersices, starting with 1 burpee 2 overhead claps etc.
    • Mosey back to center pavilion

MARY:

  • Horrible 4 variations of flutter kicks
    • Upright arms out 7x IC
    • Reclined arms out 7x IC
    • Normal 7x IC
    • BBS flutters 7x IC
  • Hello Dolly 10x
  • Stretching

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar, Wilson, Toucan

Mend house: Isotope, Flower child, Tigger, FNG Tim the Toolman

CIRCLE OF TRUST/BOM:
Went through what F3 is from mission statement to core principles and cred. Spoke about why F3 is important to me.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

THE SCENE: Cool and clear evening.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

A little of this and a little of that.

Imperial walkers

Cherry Pickers
THA-THANG:

After making sure everyone had a coupon we walked briskly to the first beat down location behind Fountain City United Methodist Church.

With a battle buddy, completed the following number of reps of each exercise alternating running up the hill and back down to take partner.

  • Over Head press x 50
  • Squat with coupon x 100
  • Curls x 150

Then transported the coupons to the parking lot at Gresham school.

With out battle buddy alternating carrying coupon to the street to complete: 15 curls, 15 overhead presses, 15 triceps.  After each partner completed the first round the reps dropped to 10 each.

Finished up with a few Head, Shoulders, Knees and Toes IC.

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:
The coupons represented our sin.  We are all sinners, no one is better than anyone else because we all need a savior.  Jesus came to take our “coupons” sin and died on the cross to cleanse us from our sin.  It’s a free gift and all we have to do is accept that free gift from God by confessing our sin and believing that Jesus paid the price for our sin.
MOLESKIN:

ANNOUNCEMENTS:

Awesome to have 3 FNG’s from the Mend House!!

Post Christmas Calorie Burn

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Manly Arm rotations, Shoulder taps
THA-THANG:

Mosey to Sunsphere for a game of luck of the draw: either 10, 20, 30, 40, or 50 reps depending on what was drawn.

  • Exercises:
    • Merkins
    • Squats
    • Flutter kicks
    • LBC
    • SSH
    • Burpee
    • Lunge
    • Am. Hammer
    • Calf Raises
    • Jane Fonda
  • Mosey to Amplitheater:
    • 100 reps total of
      • Merkins/Squats
      • Lunge/Dips
      • LBC/Step ups
  • Mosey back to fountains and divide into 2 teams.  Each team did Boat/Canoes while one team member ran with coupon down the street and back, tagged the next man, until everyone had carried the coupon.
  • Circled up with coupons for a ring of fire.
    • Held “Al Gore” while coupon was passed doing 5 overhead presses each x 2 rounds.

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:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6
MOLESKIN:
ANNOUNCEMENTS:

Brickyard Invasion – Quacken Style

THE SCENE: Clear, 33°F, Feels like 30°F, Humidity 92%, Wind 4mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC 25x
  • LBAC IC 15x Forward & Reverse
  • Little of This, Little of That
  • Long stretch Chery Pickers 5x
  • Merkins 10x OYO

THA-THANG:

  • Mosey to Gresham front parking lot
  • 4 Rounds For Time
    • 40 Air Squats
    • 30 Hand-Release Push-Ups
    • 20 Burpees
    • Run to end of the lot
  • Brickyard bear crawls
    • At every parallel parking marking do ascending merkins (1 at first, 2 at second, etc.) till end of markers
  • Mosey to the church parking lot.
  • Blackjack
    • 20 flutter kicks 4ct to 1 hammers 4ct
    • 19 – 2
    • 18 – 3
    • Etc…

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
Filter, Duggar, Magic Mic, Herbie
CIRCLE OF TRUST/BOM:

A friend loves at all times, And a brother is born for adversity.
Proverbs 17:17 NASB

MOLESKIN:

ANNOUNCEMENTS: