Duggar – Page 27 – F3 Knoxville

Bringing F3 to the Mend House

December 7, 2018 Tank

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

December 4, 2018 Filter

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

December 3, 2018 1Duggar

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.

Thanksgiving Day Turkey Rotisserie

November 25, 2018 1Duggar

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers

Baby Arm Circles

SSH

Merkins
THA-THANG:

Mosey to parking lot C15 for “Rotisserie Turkey”

Merkins (flip) flutter kicks (flip) Mountain climbers (flip) Heels to Heaven – Repeat
Cross street to river and head towards Calhouns
- Lunge between posts
- Cobras x 10 at each post
Recover at benches then mosey to rocks near bridge
- Pause at the rocks to recover and reflect on something we are thankful for
“Pumpkin pie” split squats at rocks
Dips at rocks
Mosey / side lunge across foot bridge
Sprint once up Walnut street hill then back down
Walk / mosey backwards back up hill then recover
Mosey back to AO

MARY:

COUNT-OFF & NAME-O-RAMA
There were 16 HIMS total with 4 FNG’s. I had some technical problems and ended up not documenting everyone that was there.
CIRCLE OF TRUST/BOM:
Phillipians 4:6-7 Even in times of stress, when we’re anxious or worried, we still have things to be thankful for. In difficult times, spend time thanking God for the blessings he’s given you. It can put things into perspective and God promises His peace when we tell him our struggles as we are thanking Him for His goodness, His grace, His mercy, etc.
MOLESKIN:
Cowbell’s wife and new baby. Friend of Jenner’s who lost a loved one this holiday season.
ANNOUNCEMENTS:

Anders Double Team

November 19, 2018 1Duggar

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Casper lead the warm up with:

SSH IC x 25
Baby Arm Circles IC x 15
Cherry Pickers IC x 10
Imperial Walkers
Tempo Squats IC x 15

THA-THANG:

Duggar lead us on a mosey around the lake to the amplitheater stage. Played a little game of “pick a number, any number”. The exercises were as follows:

Merkins IC x 10
Flutter kicks IC, hands over head x 20
Body Builders IC x 5
Heals to heaven IC x 15
Cobras IC x 15
Shoulder touches IC x 25
Squats IC x 20
American Hammers IC x 15
ATM’s IC x 1 round
Burpee’s IC x 5

The list of exercises was completed then we moved to the field. Casper lead us in the bear crawl inch worm where each HIM went through twice. Then we joined a battle buddy in a relay with one person doing LBC’s and squats while the other person did suicides across the field alternating until 100 LBC’s and 100 squats were performed. Took a little mosey to the rock pile and each person selected a rock. Then circled at the AO to write the alphabet with straight arms holding rocks. Did presses with rocks going around the circle then returned to rock pile to deposit rocks. Returned to AO to finish up with various exercises which included the ring of fire where everyone picked their favorite exercise and lead the group.

MARY:

COUNT-OFF & NAME-O-RAMA
Abort, Casper, Duggar, Reverb, Rousey, Passport
CIRCLE OF TRUST/BOM:
Throughout my life I’ve felt at times I need to live up to what I thought was the type of person I should be. I looked to others who had great qualities and thought I should strive to have the same qualities and be the same type of person. I’ve learned that even if those qualities are good but aren’t how God created me then it’s not the best for me. I’m learning that it’s ok to not be “good” at some things I think I should be “good” at if God has created me with other gifts, talents, and passions. I should focus on how God created me and use what He’s given me to serve him to the fullest. Not worry about trying to be like others who may be serving God in their own way. God has designed each of us for a specific purpose and we need to be the men He’s called us to be, an no one else.
MOLESKIN:

ANNOUNCEMENTS: