F3 Knoxville

Tag: Duggar

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

Ducky biscuit

THE SCENE: Mostly Cloudy, 47°F, Feels like 47°F, Humidity 68%, Wind 1mph from NE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x IC forward and reverse
  • Tempo squats 15x IC
  • Little of this, little of that

THA-THANG:
Mosey to the duck pond.

  • Sea biscuit, complete exercise, then run lap, exercise then 2 laps, etc. till 6 laps then work back down
    • 10 squats
    • 15 Merkins
    • 20 BBS

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O Lord , my rock and my Redeemer.
Psalms 19:14 NASB
https://bible.com/bible/100/psa.19.14.NASB

Returned to work today after a week of with my kids and my attitude about work want good. We need to work towards all of our thoughts, words, and actions being pleasing to God.

MOLESKIN:

ANNOUNCEMENTS:
Convergence at Asylum this Saturday then 3F on the strip.

Fishers of Men

THE SCENE:   37 degrees, clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
F:  Flutter Kicks x20 (4ct)

I:  Imperial Walkers x 15 (4ct)

S:  SSH x 25

H:  Hand release merkins x 15

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg).  20 split jacks (10 each leg).
  • Mosey to Big Ball and pick up your fishing equipment.  Pole (10 pull-ups), tackle box (15 hand release merkins), boat (boat/canoes)
  • Mosey towards convention center parking lot along Third Creek.  Catch me if you can.  Partner up.   Fist Pax Bernie Sanders across the lot while second Pax does 3 burpees then sprints to catch Pax 1.  Then switch.  Rinse and repeat.
  • Mosey to Volunteer Landing to catch some “BASS”.  B: 50 body builders,  A: 100 4ct American Hammers.  S: 100 sit-ups.  S:  100 squats.  One Pax runs performing 10 merkins at end point before returning while partner performs exercise.  Repetitions are cumulative.
  • Mosey back to AO.  Any time you encounter water, Pax yell Go Fish and its time to catch more “BASS”. 5 body builders, 5 4 ct American Hammers, 5 Sit-ups,  5 squats.  We ended up doing 4 rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
6 strong with one FNG, Matt Durant “Catheter”
CIRCLE OF TRUST/BOM:

Luke 5:1-11
“On one occasion, while the crowd was pressing in on him to hear the word of God, he was standing by the lake of Gennesaret, and he saw two boats by the lake, but the fishermen had gone out of them and were washing their nets. Getting into one of the boats, which was Simon’s, he asked him to put out a little from the land. And he sat down and taught the people from the boat. And when he had finished speaking, he said to Simon, “Put out into the deep and let down your nets for a catch.” And Simon answered, “Master, we toiled all night and took nothing! But at your word I will let down the nets.” And when they had done this, they enclosed a large number of fish, and their nets were breaking. They signaled to their partners in the other boat to come and help them. And they came and filled both the boats, so that they began to sink. But when Simon Peter saw it, he fell down at Jesus’ knees, saying, “Depart from me, for I am a sinful man, O Lord.” For he and all who were with him were astonished at the catch of fish that they had taken, and so also were James and John, sons of Zebedee, who were partners with Simon. And Jesus said to Simon, “Do not be afraid; from now on you will be catching men.” And when they had brought their boats to land, they left everything and followed him.”
‭‭

MOLESKIN:
Prayers for Soot who is being deployed to Kuwait soon.

Curbside service at the Big Ball

THE SCENE: Low 40s. Clear-ish.
F3 WELCOME & DISCLAIMER

10 PAX!
WARM-O-RAMA:
SSH x25 IC 4ct

Overhead claps x15 IC 2ct

Seal claps x15 IC 2ct

Cherry Pickers x10 IC

Annie’s x7 each arm

BBS x 15 IC

THA-THANG:
11s at the AO – curb to fountain blocks

  • 10 dips at the fountain blocks
  • 1 curb jump across the street
  • repeat until numbers reversed

Relay run all the way from the AO with the shovel flag to the circle at the convention center crossing behind the amphitheater in the process. Return to the stage at the amphitheater.

Amphitheatre Circuit: 6 stations, 3 laps (didn’t finish for time), 25, 30, 35 reps each lap, respectively. Each station alternates between being at stage level and being at the top of the back part of the amphitheater.

  1. Merkins (floor right) – 25, 30, 35
  2. LBC (top of stairs right) – 25, 30, 35
  3. Imperial Walkers 2ct (bottom of stairs center) – 25, 30, 35 —
    1. Welsh Dragon between stations 3 and 4.
  4. Squats (bottom of stairs left) – 25, 30, 35
  5. Pull-ups (top of stairs left) – 25, 30, 35
  6. American Hammers (bottom of stairs left) – 25, 30, 35
    1. Run back to #1

Mosey back to AO

MARY:
Ain’t nobody got time for that today.
COUNT-OFF & NAME-O-RAMA
10 PAX! – Cowbell, The Voice, Quarantine, Duggar, Wilson, Swanson, SiPad, Casper, G-6, Filter
CIRCLE OF TRUST/BOM:

MOLESKIN:
“That man is perfect in faith who can come to God in the utter dearth of his feelings and desires, without a glow or an aspiration, with the weight of low thoughts, failures, neglects, and wandering forgetfulness, and say to Him, “Thou art my refuge.” – George MacDonald
ANNOUNCEMENTS:

Welsh Dragon crossings at The Quacken

THE SCENE: 40 degrees, sleeting a wee bit.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x20 IC 4CT

Little bit of this, little bit of that

Cherry Pickers – x10 IC

Indian run (half of the loop) around the park once. Stop at pavilion to do 15 decline merkins OYO. Run another lap (half as indian run) and stop at pavilion for 25 dips OYO. Run another lap (half as indian run) and head toward church parking lot.

THA-THANG:
Welsh Dragon halfway across parking lot.

  • Bear crawl forward 4CT, 1 merkin, 1 plank jack, 1 set of back-of-shoulder taps, repeat until you’ve crossed half the lot. Mosey to Duck Pond.

Duck Pond Doras –

  • 1 partner does the exercise while the other partner runs a lap around the pond. (50 burpee penalty for everyone if you fall in)
  • 150 LBC
  • 150 Kobra Kais
  • 150 Mountain Climbers 2CT
  • 150 Squat Jumps
  • plank until final runner finishes his lap

Mosey back to church lot. Welsh Dragon across the entire lot this time (but hey it’s downhill this direction!)

20ct rest. Mosey back to AO

MARY:
Flutter Kicks 20x 4ct

Box Cutters 10x

Edward Scissorlegs 15x

Flutter Kicks 15x 4ct
COUNT-OFF & NAME-O-RAMA
Duggar, Clinger, Frasier, Ghost, Half Caff, Filte
CIRCLE OF TRUST/BOM:

MOLESKIN:
Frasier led us in a quick devotional: Rest, Respect, Reliance. Isaiah 40: 28-31 “Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not grow faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

Lots of prayers around for our families and our fellow PAX. Continue to lift one another up.
ANNOUNCEMENTS:
Hardship Hill is May 18!! Let’s see how many PAX we can get to sign up. If we don’t have enough for a full 5-hour team, we can merge with Brickyard or Big Ball as needed.