F3 Knoxville

Tag: Duggar

12 Days of Christmas – F3 style

THE SCENE: Overcast, 38°F, Feels like 36°F, Humidity 79%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Squats x15 IC
  • Cherry Pickers x10 IC
  • Little of this/that
  • Mosey around the park and out to the UMC Parking Lot.

THA-THANG:

12 Days of Christmas (Bonus points if you sing the exercises to the tune of the song)
Work your way through the song, Do exercise 1, then 2 & 1, then 3, 2 and 1, so on.

  1. Lap around the parking lot
  2. Burpees
  3. Hammers 4ct
  4. Carolina Dry Docks
  5. Iron Mikes 2ct
  6. Plank Jacks
  7. Mtn. Climbers 4ct
  8. Jump Squats
  9. Merkins
  10. Flutter Kicks 4ct
  11. Imperial squat walkers 4ct
  12. 8ct Body Builders

Repeat 12 to 1 one more time.

MARY:

  • 15x Hello Dolly
  • 15x Dead Bug
  • Boat canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we come out of this season of Thanksgiving, we are surrounded by a season of ‘mine, mine, mine’ instead of the season of giving. Strive in your life and your family to impart the spirit of giving instead of everyone always wanting for themselves.

MOLESKIN:

ANNOUNCEMENTS:
Convergence and 3rd F at Truckstop on Sat. It’s going to be a great event.

Thanksgiving 2019 at the Big Ball

THE SCENE: Clear and Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, and Baby Arm Circles
THA-THANG:

  • Mosey to the Amplitheater for 11’s – Box jumps and pull-ups
  • Stopped on the bridge on the way to the church for 25 Big Boy Sit-ups
  • At the church we played a little round robin with coupons.  Curls, Over-head presses and squats rotating to a different coupon each round.
  • Moseyed over to the new field area for some 4 corners with lunges mixed in.  Corners were LBC’s, squats, flutter kicks, and merkins
  • Mosey back to AO where Misfire demonstrated and lead 5 reps of the new Army standard merkin.

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:
Be thankful and remember the benefits of the Lord.  His forgiveness, healing, redemption, love and mercy.  No matter what we are going through God offers us everything we need if we look to Him and rely on Him.
MOLESKIN:
Praying for people traveling for the holidays and Wilsons friend who was injured from a fall.
ANNOUNCEMENTS:

3rd F event coming up Saturday Dec. 7th at the Truck Stop.

Persevere through frustrations

THE SCENE: A cool 40 something degrees.  Large crowd present due to the Race for the Cure.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with a little SSH’s, Cherry Pickers, Over Head Claps, and Tempo Squats
THA-THANG:

Mosey to Sunsphere steps:

  • Bear crawl all the way up stopping at mid point for 10 Merkins and 10 more Merkins at the top.
  • Mosey to Amplitheater: DORA: partner 1 runs up and around seats then switch with other partner.  As a pair, complete 100 Big Boy sit-ups, 100 lunges, 100 Merkins, and 100 smurf jacks.
  • Mosey to field:   Long side, Bernie sanders – Short side, bear crawl.  Mid point on long side do 20 Carolina dry docks and mid point on short side to 20 mt. climbers.  Do at least one round then repeat with 20 squats and 20 flutter kicks.
  • Mosey back to AO for ring of fire: Merkins, American Hammers, squats

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
With my son working on his vehicle trying to keep it going as long as possible it gets frustrating when you think you’ve fixed one problem then you notice another problem.  He’s persevering and learning.  In life if we aren’t seeing progress, answered prayers, etc.  Don’t give up, keep pushing, working hard doing the right things.  Eventually we will see progress and we learn a lot on the journey.
MOLESKIN:
Prayed for the guys at the Goliath at the Gorge.
ANNOUNCEMENTS:

Remember

THE SCENE: Cloudy, 60-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 count)

Baby Arm Circles x 15 (4 count) forward and backward

Shoulder Taps x 15 (4 count)

Cherry Pickers x 10 (4 count)

Little of this, little of that
THA-THANG:

  • Mosey to amphitheater for 11’s – Box jumps onto stage, inverted rows at top of seats
  • Ring of Fire on stage – American hammers adding a rep each revolution from 1 to 5
  • Mosey to lower parking lot at edge of park for Doras – 150 merkins and 150 big boys total per duo
  • Mosey back to amphitheater for Ring of Fire – Same as earlier but with squats instead of hammers
  • 11’s again with choice of exercises – Any ab exercise on stage, any chest exercise at top of seats
  • Easy Mosey back to fountains – 10 more merkins + 10 flutterkicks (led and picked by Duggar and Midas)

COUNT-OFF & NAME-O-RAMA
7 Total
CIRCLE OF TRUST/BOM:
Spoke about the use of the term “remember” in Genesis. As a verb the Hebrew word “Zakar” means “to remember”, but as a noun it means “male”. We were made to bear the image of God and to remember Him, but the Old Testament gives a detailed record of Israel’s failure to do so. So just as we remember to set alarms and set out clothes, we should be men who remember God and who we were designed to be
MOLESKIN:
Pray for Drive Thru and his wife as they are trying to conceive and have just begun therapy, Midas for exam grades, and myself and my wife as we try to buy our first home.

Crawl bear up the ladder

THE SCENE: Low 60s again, just having perfect gloom weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3-point squats
BAC Forward
OH Claps
BAC Reverse
SSH
THA-THANG:
Grab keys and mosey out of the pavilion, out of the park and across the street to the parking lot of Fountain City United Methodist Church.  Routine is going down Jacob’s ladder.  Start in the lower parking lot, where you always do 5 BBSUs.  Run up the parking lot until you reach the split, and crawl bear up the storm drain to the upper parking lot.  Once you reach the upper lot, you have 10 eight count bodybuilders, then run out to the sidewalk and back down the hill to the lower lot.
The five BBSUs at the bottom remains the same for every iteration, but you decrease your reps of eight counts at the top.  Rounds 10-6 are eight counts, rounds 5-1 switch to diamond merkins at the top (this felt generous).

Everyone finished mostly at the same time, after which I thought we needed some lower body work.  Has been a while since I’d thrown in leg blasters, so we knocked out a round of that.  All exercises done together in cadence with no rest in between:

  • 20 squats
  • 20 lunges
  • 10 jump squats

I forgot how fun it is to run after doing those.  The plan was to reverse the ladder and do 10-6 with diamond merkins and 5-1 with eight counts, but time was a little short and I wanted to hit the escalator.  So we moseyed around to the parking lot adjacent to the duck pond.  I stole Swanson’s idea for the escalator without running from Tuesday.  Exercises as follows:

  • Imperial walkers (left right one)
  • Hello Dolly (4 count)
  • Alternating shoulder taps (left right one)
  • Crab cakes (left right one)
  • Dips on curb
  • Hand release merkins

Start at 1 rep of each, work down the list and return to the top.  Increase reps each time on the way to 10.  I think we finished 8 before time ran out.

MARY:
Crunches with feet elevated 6″
Flutter kicks
COUNT-OFF & NAME-O-RAMA
5 Strong: Filter, Duggar, Manilow, Toucan, Abort
CIRCLE OF TRUST/BOM:
Cap’n had sent a text with the following passage from The Daily Stoic: “When the standards have been set, things are tested and weighed.  And the work of philosophy is just this, to examine and uphold the standards, but the work of a truly good person is in using the standards when they know them.” – Epictetus
To me, one of the standards I need to both set and make sure that I am upholding is making my actions and decisions come from a place of love.  That doesn’t mean to always be nice, because as we’ve learned from the Q source you have to be able to tell people the difficult truths in life.  However, sugarcoating a problem or ignoring it also is not upholding the standard.  I need to make sure my actions are always based in love and to leave no doubt that that is the case.

ANNOUNCEMENTS:
Can drive for Second Harvest and Brolympics on November 9.