F3 Knoxville

Tag: Duggar

Making The Holiday Family Rounds

THE SCENE: Clear, 40 degrees. Christmas lights all around
F3 WELCOME & DISCLAIMER 

No FNG’s, You know your body, you’re here on your own, modify if need be.

WARM-O-RAMA:
Jameis Winston Kicks 10; Mountain Climbers 10; Rikki Tikki Tavi 10, SSH 15, Baby Arm Circles 10, Chinooks 10

THA-THANG:
Mosey to Krutch Park while crossing pedestrian bridge performed lunges across it. Once at Krutch Park start out on left side of Market Street, Shoulder Taps 10x 4 ct, run down Market St to Union Ave for Mountain Climbers 10x 4 ct, cross the street for Merkins 10 OYO, run back down Market Street for Rikki Tikki Tavis 10x 4ct. Lap 2: Big Boys 10x, American Hammers 10x 4 ct, LBC 10 OYO, Oprah Winfrey’s 10x OYO. Lap 3:Squats 10 OYO; Lunges 10 OYO; Prisoner Squats 10 OYO; Monkey Humpers 10 OYO. Repeat Lap 1, then half of Lap 2. Mosey over and through the park. 1 minute plank, Olan Mills pause, mosey to parking garage. Wall sits while we each count off to 60. Mosey over to Big Ball stairs. Starting at top of stairs 10 merkins OYO, run to the bottom for 10 BBS, rinse and repeat. Mosey back to AO.

MARY:
20 flutters, 20 Oprah Winfreys, 1 minute plank

COUNT-OFF & NAME-O-RAMA
12 HIM’s coming to kick Monday square in the teeth!
CIRCLE OF TRUST/BOM:
I named each corner of the lap we ran as family members. We went to each turn of the lap together, did the workout together. We fought to be present, stay together, enjoy, put in the work. I encourage everyone during the holiday’s to fight to be present, have a great attitude, change your perspective. This could be the last holiday with any of your family members so be present and make some good memories that can last a lifetime.

MOLESKIN:

ANNOUNCEMENTS:

3rd F Prep Work

THE SCENE: Brisk morning, temp in the 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, A little of this and a little of that, Tempo Squats, Tempo Merkins
THA-THANG:

Mosey to Sunsphere to tackle the stairs.

  • Bear crawl up stairs with 5 Merkins at the middle and top
  • Lunge up stairs with 5 squats at the middle and top
  • Repeat

Mosey to parking lot S7.  Divide up into 4 teams for a relay.  One man runs the length of lot while others do flutter kicks.  Each man takes a turn running.  Recover.  Same thing with plank/Merkins.

Mosey to parking lot C15.  Everyone grabbed a coupon for the following:

  • Curls x 10 – run up stairs and back
  • Presses x 10 – run up stairs and back
  • Flutter kicks with coupon over head x 10 – run up stairs and back
  • Squats x 10 – run up stairs and back

Recover then everyone does American Hammer with coupon x 10 IC.  Also a round of circle burps without coupons.

Mosey to amplitheater for some SSH IC.  Mosey back to AO while Steam lead F3 cadence. Wrap up with a round of “leg pushes” (not sure if it has a name, everyone on their backs, legs up pointing outside circle. Each man runs around pushing everyone’s legs down.)  Over head claps x 25
MARY:

COUNT-OFF & NAME-O-RAMA
22 HIM’s total with 3 FNG’s
CIRCLE OF TRUST/BOM:
Philippians 2:3-4  Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.  Let each of you look not only to his own interests, but also to the interests of others.

We can all be selfish with our time and resources.  Let’s humble ourselves and seek to serve others in a way that glorifies God.  Put others first and seek to do what we can to meet their needs and not just our own.
MOLESKIN:
Everyone keep in mind the Fountain City AO that they are trying to get started.  If anyone can attend some of those workouts it would be greatly appreciated especially to the Mend House guys who have been coming out.
ANNOUNCEMENTS:

3rd F event immediately followed.  Great job to the guys who spoke!!  Very encouraging and insightful.

Bringing F3 to the Mend House

F3 Knoxville has partnered with the men of The Mend House to bring our fellow brothers some Fitness, Fellowship and Faith. Reico Hopewell, The Mend House director invited us to hold a group workout a few weeks ago drawing over 30 men out on a cold evening. We have continued this with three additional workouts to date with more planned and possibly the birth of a new F3 location in Fountain City. One of the new F3 brothers who we named Bacon, said this after the last workout. “I Think I speak for all of us when I say even though its rough on us right now we truly enjoy and appreciate y’all taking the time and giving us the opportunity to be a part of something bigger than ourselves. “. That is what it’s all about, leading, serving, and  encouraging each other. Stay tuned for a possible AO launch announcement in the Fountain City area in the next few weeks thanks to the effort of these men!

 

Big Ball Holiday Lights Tour

THE SCENE: 39 degrees + windy with plenty of Christmas lights to warm the heart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, Imperial Walkers, BBS.
THA-THANG:

  • Mosey down to WFP waterfall bridge to bear crawl across / plank when done
  • Mosey to base of Big Ball stairs
    • 15 BBS at base level
    • 15 Merkins at middle level
    • 15 BBS at top level / plank when done
  • Mosey to Henley St. pedestrian bridge
    • Monkey Drill (modified) across
    • Al Gore at the corner
  • Mosey to Market Square
    • Partners pair up – one runs a lap around the square enjoying the holiday lights while the other does the thing – repeat as necessary
    • 200 Merkins (or until 2 laps are completed by both partners – then next exercise)
    • 200 LBCs (or until 2 laps are completed by both partners – then next exercise)
    • 200 Imperial Walkers (or until 2 laps are completed by both partners)
    • Plank

MARY:

  • Mosey back to pedestrian bridge – mini Bear Crawl across the middle portion
  • Mosey to top of Big Ball stairs
    • 15 Burpees OYO at top level
    • 10 Merkins OYO at middle level
    • 10 BBS OYO at bottom level / plank when done
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from Pat Summitt’s “Definite Dozen” – Discipline yourself so no one else has to.

We work on our self-discipline by posting and working hard in the gloom while making ourselves and others better.
MOLESKIN:
No prayer requests. Thanks to Hostage for joining us from Texas!
ANNOUNCEMENTS:
3rd F is this Saturday!

The Great “Big Ball” Ring of Fire

THE SCENE: Chilly, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Baby Arm circles, SSH, Hillbillies
THA-THANG:

  • Mosey to amplitheater for a dry spot for the ring of fire
    • Merkins (hold plank while each person individually does 5, then 4, and so on
    • Squats (hold Al Gore)
    • Cobras (hold plank)
  • 11’s (step ups / pull ups)
  • Mosey to parking garage (exercise at each level / run between levels)
    • Flutter kicks, battle buddy leg pushes?, American Hammers, ankle taps, repeat sequence as needed
  • Mosey back to amplitheater for a round of circle burps.
  • “Dan Taylor” under bridge.
  • Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from “Spiritual Leadership” by Oswald Sanders.  “Leaders must draw the best out of people, and friendship does that far better than prolonged argument or mere logic.”

Just by being here you all tend to draw out the best in me.  If we want to influence others in any way, we need to cultivate relationships instead of just telling them what we thing they should do.  Friendships are the foundation of inspiring others to be better.
MOLESKIN:
Pray for Jenners friend who lost a loved one recently.  Also pray for Cowbells family with their new baby.
ANNOUNCEMENTS:

Third F event Dec. 8, 8:30am.