Duggar – Page 18 – F3 Knoxville

Post Christmas Calorie Burn

January 8, 2020 1Duggar

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

January 6, 2020 Herbie

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:

Like Mic

January 4, 2020 Magic Mic

THE SCENE: Dark, wet, a bit rainy and lower 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Baby Arm Circles x 15 forwards and 15 backwards + 15 shoulder taps, Little of This and That, Michael Phelps, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
This workout was done with a basketball. Everywhere we went we ran Indian Runs, passing the ball to the person behind us and when the ball made it to the back of the line whoever had it would run to the run and start passing it back again. If the ball touched the ground at anytime, even during exercise, we all had to stop and do 5 burpees

Amphitheater: 2 laps of snaking the stairs. 1st lap we did 10 Big Boy Sit ups at the bottom of each staircase and 10 Merkins at the top. 2nd lap we did 10 Dips at the bottom and 10 Sumo Squats at the top
Min Kao Bridge: We lunged across the bridge, stopping 3 times to do 15 Carolina Dry Docks each time
Bottom of the Hill: 25 Incline Merkins, 25 Little Baby Crunches, 25 Squats and run up the steps to Ayers
Outside Ayers: We made a big circle on our 6’s and passed the ball around. Each time someone caught the ball they had to lead everyone in 5 reps of an exercise. We did 2 rounds and you couldn’t pass to the people next to you or the person who just passed to you and went until everyone had caught the ball. 1st round was American Hammers and 2nd round was Flutterkicks
Student Union Bridge: We played Bearcrawl Ball. We formed 2 teams and essentially played soccer with our hands while bearcrawling
Long Mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
During this time of year we often take time to think about things we want to improve on, do more of, become better at, or start doing all together. I encouraged us to also consider where in our lives we can dial back, spend less time, less energy, or less money, in order to make room for the things we value or to just make more room in our schedules in general. Last night I read that the average audio book collection of the entire Bible clocks in at 71 hours, which is also less time than the average American spends in one month watching TV. So what are somethings, like TV, phone, social media, etc. that we could be spending less time on in order to make room for the things we value most?
ANNOUNCEMENTS:
2nd F New Year’s Party was moved to the 10th

24 Days of Christmas

January 2, 2020 1Duggar

THE SCENE: COLD!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct), Cherry Pickers, Imperial Walkers (4ct),
THA-THANG:

12 Days of Christmas x 2

Round 1 with coupon

Lap
Big Boy Sit ups
Bench press with coupon
Overhead press
Curls
Bent over rows
LBC’s
Mountain climbers
Merkins
Plank Jacks
Squats
Burpees

Round 2 without coupon

Lap
Carolina Dry Docks
Jump Squats
LBC’s
Diamond Merkins
Plank Jacks
BBS
Flutter kicks
Squats
Wide Merkins
Mountain climbers
Burpees

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Titus 2 – Be self-controlled and live godly lives with integrity. What ungodliness or worldly passions do we need to renounce to live a holy life?
MOLESKIN:
ANNOUNCEMENTS:

The Rockettes vs. The Five Wise Guys

December 21, 2019 Magic Mic

THE SCENE: 35 degrees, dry and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Baby Arm Circles x 15 forwards and 15 backwards, Shoulder Taps x 15, Rockettes x 10, Cherry Pickers x 5, some Michael Phelps and A Little of This and A Little of That

Then we broke off into 2 teams, which each chose a team captain and team name. Swanson led the Rockettes while Duggar led the Five Wise Guys.

THA-THANG:
Each exercise below was done as a team competition, whichever team won got to choose what exercise we did at the end.

Sunsphere: Everyone did an exercise at the bottom of the stairs while one person from each team raced to the top, did 5 reps of an exercise, and raced back down. 1st team done won, best 2 out of 3. Round 1) SSHs at the bottom and merkins at the top. Round 2) Al Gore at the bottom and Big Boy Situps at the top. The Rockettes won and decided on 25 Carolina Dry Docks.
Bridges over Cumberland: Everyone from both teams lined up and held a plank while one person from each team bearcrawled across. Once on the other side, the first man went back to a plank and called the next man from their team to cross. Once everyone from your team had crossed, your whole team bearcrawled back across together. 1st team back across won. The Five Wise Guys won and decided on 25 Hello Dollys in cadence.
Big Sloped Sidewalk: Everyone held a plank at the bottom while one man from each team raced to the top of the hill, did 5 burpees and raced back down. 1st team done won. The Five Guys won and decided on 25 Jump Squats.
Parking Lot with Rock Pile: Each team had there own rock and had 2 minutes to do as many reps of an exercise as a team. Best 2 out of 3. Round 1) Curls. Round 2) Overhead Presses. The Rockettes won and decided for some odd reason on 10 burpees in cadence
Parking Lot with Rocks again: Everyone held an Al Gore while one person from each team Bernied across the lot to their team’s rock, did 5 overhead presses and 5 curls, and ran back. 1st team to all finish the exercises won. The Five Wise Guys barely pulled off the win in a photo finish and decided on 15 4-point merkins.

MARY:
Moseyed back to the AO and did some Ring of Fire with American Hammers to kill the last few minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked very briefly about our tendency to find a lot of misplaced pride and honor in the things we align ourselves with and how that can lead us to be blindly “all in” for something and/or to view others’ as our opposition or enemies. Be it in sports teams, politics, people we work with, or even our families and churches, we tend to want to see ourselves and our camps thrive and conquer and see our enemies fall and suffer. In this Advent season it’s interesting to reflect on the fact that God could have done that with the Messiah, but instead decided for Him to be born a baby, live a human life and die a humiliating death. God chose to demonstrate grace and humility in a way that most of us would have expected to see victory and glory. So I encouraged us all to reflect on the humility of God and to view others’ as more than just opposition or people who are different than us.
ANNOUNCEMENTS:
A big welcome back to both Knoxville(for the holidays) and the States for Soot