F3 Knoxville

Tag: Duggar

Alphabet Soup, Big Ball Style

THE SCENE: Balmy mid-70’s with LOTS of humidity!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10 IC

Baby Arm Circles Forward x10 IC

Backers x10 IC

Little bit of this (Right arm across)

Little bit of that (Left arm across)

Hillbilly x10 IC

Little bit of this (Right arm stretch overhead)

Little bit of that (Left arm stretch overhead)

Michael Phelps

THA-THANG:
This morning, we decided to make sure we got ourselves in a full-body workout! We began our workout by moseying to the ledge of the amphitheater stage:

  • 15 single IC leg squats with right leg
  • 15 single IC leg squats with left leg
  • 15 incline merkins IC
  • Another set of single leg squats IC x 10
  • 10 incline merkins IC
  • Go up to handrails and as a group do 15 single count reverse pulls

Mosey over to the Church Street United Methodist back parking lot with the hill. We got in groups of 3 (2 groups had 4). One partner at the top and one parter at the bottom. Partner 3 is the runner that makes everyone rotate.

At the top, Partner 1 chooses 2 rocks that he can do a merkin with while partner 3 chooses a rock he can do squat-thrursts with.

For Time:

Partner 1 does merkins while gripping his rock, after each merkin he does a row with each arm

Partner 2 is at bottom of hill doing 10 squat thrusts with his rock then rotating to 10 mountain climbers

Partner 3 starts at bottom of the hill next to Partner 2. He’ll Bernie Sanders halfway up the hill, then run forward to Partner 1 at top of hill. Then, Partner 1 will run down hill, rinse and repeat

1 Minute Break

Continue exercise except this time Partner 1 will start with 5 Carolina Dry Docks at top of hill, then do 5 merkin rows with his rock. Partner 2 will just do squat thrusts. Partner 3 continues running.

Mosey over to top part of church parking lot near Henley Street Bridge. The PAX decided we wanted to get on the level of my almost one year old so we chose a medium-sized bolder and spelled the alphabet (all UPPERCASE) together, with each letter beginning at our belly button. Some of the PAX decided they wanted to spell their letter in italics, hieroglyphics, san script and Times New Roman…so I let them.

From our spelling bee, we moseyed back to the amphitheater where we did 10 more IC single leg squats then moseyed back to the AO for a little ab’s.

MARY:
15 IC Grinders, each side

25 Star Gazer LBC’s
COUNT-OFF & NAME-O-RAMA
23 PAX (including 2 FNG’s): Half Caff, Moana, Thread Count, Butterfly, Jenner, Petey, Cowbell, Careless, Casper, Soot, Abort, Guano, Quarantine, Uncle Rico, Duggar, Roto, The Voice, Bulldog, Bitcoin, Soup, Reverb (FNG), Beaker (FNG), Passport (QIC)
CIRCLE OF TRUST/BOM:
“Proximity breed empathy. Distance breeds suspicion.” Across our country and in our day-to-day lives, we use the words “Us” and “Them” a lot. An African-American pastor recently stated that saying in relationship to the racial divide in our country. But, I think this can be applied to many areas of our lives, not just race. Do we have a relationship with “those people” who look different from us, act different, in a different socio-economic class than us? Maybe you’re in a fraternity and look down on others who may not be in your “group.” Or, maybe it’s something like the LGBTQ community, that all you know about them is things you’ve seen at a distance but don’t actually know anything about them or anyone in the group.

My challenge to you is to ask “those people” who you’d otherwise not be in close relationship about their story. People love to talk about themselves. I think you’ll quickly begin to have empathy for them and be reminded of how we’re all created in the image of God. Reach out to someone who’s not like you and maybe you’ll see a side of empathy you didn’t know you had.

MOLESKIN:
The PAX pushed hard today! Mumblechatter was great and felt like everyone got a little bit better after this morning.
ANNOUNCEMENTS:
Make sure to get on GroupMe for announcements and updates. Abort mentioned about getting a Big Ball kickball team together and will get more info out to us.

Saturday Poker

THE SCENE: Beautiful morning. 70ish Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC

THA-THANG:
Formed two lines and moseyed the loop by amphitheater and back over to the Big Ball stairs. Circled up.

Shoulder Shredder:
4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 sets to get to 100 reps
Bearcrawl up BB steps, recover down
Sideways bearcrawl up BB steps, recover down

Mosey to Amphitheater

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Tempo Squats IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 15 reps
Face cards = 10 reps
Less than face = Value of Card
Jokers = 10 Burpees OYO

COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs

CIRCLE OF TRUST/BOM:
Talked about how hard work can affect luck. “The harder I work, the more luck I seem to have.”

The Volunteer Express

THE SCENE: Sunny, warm, clear eyes, full heart, can’t lose.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your QIC (Q In Charge) this morning. I am not a professional, you are here on your own volition. I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but push yourself and those around you. thanks for coming out this morning men, let’s go to work.

WARM-O-RAMA:

Squat-Bender: 15 x 4 in cadence

Cherry-Picker(arms not legs): 30 x 4 in cadence

Imperial Walker: 15 x 4 in cadence

SSH: 15 x 4 in cadence

Modified Burpee (Army Burpee): 15 x 4 in cadence

THA-THANG:
Mosey to Pass Underneath Neyland Stadium

  • AO –> color stairs parking lot –> secret pass up to UT (bridge over water) –> Under Neyland
  • “The Neyland Express”
    • underneath Neyland
    • Gates 1-7 = burpee ladder
    • Gate 1 = 1 burpee
    • Gate 2 = 2 burpees
    • Gate 3-7…follow suit until PAX get done after Gate 7
      • hold plank after Gate 7 until all PAX recovers
    • Mosey to Neyland Parking Garage
    • 6 Poles (start @ farthest one from TBA – Thompson Boling Arena)
    • 6 Poles = 6 Rounds
    • Assemble battle buddy teams
    • Round 1
      • BB1 runs to pole 1 — executes 5 squats
      • BB2 executes flutter kicks until relieved
      • when done with Round 1 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 2
      • BB1 runs to pole 2 — executes 10 squats
      • BB2 executes BBSs until relieved
      • When done with Round 2 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 3
      • BB1 runs to pole 3 — executes 15 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 3 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 4
      • BB1 runs to pole 4 — executes 20 squats
      • BB2 executes BBSs until relieved
      • When done with Round 4 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 5
      • BB1 runs to pole 5 — executes 25 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 5 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 6
      • BB1 runs to pole 6 — executes 30 squats
      • BB2 executes 10 incline/decline/regular merkins
        • 10 seconds of rest in between each style merkin
        • Rinse&Repeat until Round 6 is done
    • [ 10 SSHs + 10 count rest ]
    • BLAST ROCKY TOP BECAUSE GO VOLS
    • Mosey back under Neyland –> back side of UT –> up into WFP –> AO
    • BLAST FINAL COUNTDOWN & EYE OF THE TIGER THROUGH BLUETOOTH SPEAKERS

MARY:
3.17 miles covered total
COUNT-OFF & NAME-O-RAMA
9 PAX — Preacher, Dugger, Careless, Passport, Red Writer, Quarantine, Rousey, Dinger, Steam
CIRCLE OF TRUST/BOM:

3 of Pat Summitt’s Maxims

  1. Take Full Responsibility
    1. Of your life – all aspects
  2. Make hard Work Your Passion
    1. Idk what you’re passionate about but don’t give it up. Know why you’re working hard though. identify your “why”
  3. Make Winning Your Attitude
    1. Make Christ-driven winning your attitude everyday
      MOLESKIN:
      Insert any personal comments, notes, devotion content, etc.
      ANNOUNCEMENTS:
      Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sweating in the square

THE SCENE: 70* and clear, maybe a tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Windmills x10 IC
Baby arm circles forward x10 IC
Baby arm circles reverse x10 IC
SSH x8 IC
THA-THANG:
Mosey towards the Big Ball and up the stairs towards pedestrian bridge.  Bear crawl across pedestrian bridge, each time a PAX stops to rest results in penalty of 5 prisoner squats at the end of the bridge.  Q took the six and no one was doing squats, so the entire group did 10 prisoner squats on four count in cadence.  Continue mosey to Market Square.  PAX assemble at the stage end of the square in front of the TVA building.

Routine is a variation on the Dirty Mac Deuce.  Four rounds of three exercises, 20 reps each, once a round is completed PAX take a lap around Market Square and move on to next set.  Exercises as follows:

  • Round 1: Derkins, lunges, superman swims
  • Round 2: Incline merkins, jump squats, Edward scissorlegs
  • Round 3: Wide merkins, calf raises, side crunches
  • Round 4: Dips, pistol squats, American hammers

Jack rabbits repeat round 1 after finishing while waiting on the 6.  Recover and 10 count.  Begin mosey back to start point for Mary.

MARY:
Flutter kicks x20 on four count IC
Q Favorite Boat/Canoes and variations for painfully long time
Box cutters x10 on four count IC
COUNT-OFF & NAME-O-RAMA
17 Strong: Careless, Cowbell, The Voice, Casper, Half Caf, G6, Delilah (FNG), Pfeiffer, Doolittle, Rousey, Filter, Preacher, Dugger, Roto, Operation, Bob Ross, Abort
CIRCLE OF TRUST/BOM:
“Pay attention to what is in front of you – the principle, the task, or what’s being portrayed.” How you do anything is how you do everything. How you handle today is how you handle every day.  How you handle this minute is how you handle every minute.  Leave no doubt.

Big 🏀 Biscuit

THE SCENE: 66 degrees, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 12 forward/back (4 ct)

Cherry Pickers x 10

A little this/that

Michael Phelps

SSH x 20 (4 ct)

THA-THANG

  • Big 🏀 Biscuit:  10 burpees, 20 merkins, 30 squats then 1 lap around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 4 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 1 lap around field.
  • Jack Rabbits circle around benches with dips, decline merkins, lunges while others finish

MARY:

Flutter kicks x 20 (4 ct)

American Hammers x 15 (4 ct)

LBCs x20

Boat Canoes

Hello Dolly’s x 20 (4 ct)

COUNT-OFF & NAME-O-RAMA

10 strong.  No FNGs

CIRCLE OF TRUST/BOM:
We make a living by what we get, but we make a life by what we give.