Duggar – Page 29 – F3 Knoxville

Escalator loops

July 20, 2018 Bunny

THE SCENE: 70Ish and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Imperial squat walkers x10

Cherry Pickers x 6

THA-THANG:

Mosey to Parking lot

Escalator loops

First Lap

Corner 1 – 5 Burpees

Corner 2 – add 10 Hand Release Mericans

Corner 3 – add 15 froggy squats

Corner 4 – add 20 LBC’s (4 count)

Second Lap

Bear crawl, lunge, side shuffle, etc.. on corners

Repeat

If you are fast enought to catch up to the main group run to top of cardiac and back. Congrations Edit.

After 3rd lap mosey to Cardiac. Reverse to first turn, bear crawl to second and sprint to top

MARY:

Box Cutter X10

Captain Thor ring of fire

COUNT-OFF & NAME-O-RAMA
25 Pax with 1 FNG
CIRCLE OF TRUST/BOM:

Remember how your words impact others around you. Positive words keep people around you positive, negative words bring you and those around you down.

Ephesians 4:29 NIV

29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.

Proverbs 17:27-28 NIV

27 The one who has knowledge uses words with restraint, and whoever has understanding is even-tempered. 28 Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

ANNOUNCEMENTS:
Add you mileage for the distance challenge

THE SCENE: 74 and muggy, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x12 IC
Shoulder taps x12 IC
Merkins x10 (Four count) IC
Windmills x10 IC
SSH x20 IC
THA-THANG:
Mosey out of SP and over to amphitheater. Hop up on stage for some core work at little earlier than usual. Two rounds of flutter kicks, 25 reps on four count with slight rest in between sets. Back to feet and continue mosey over to parking lot behind Min Kao building where cones and chalk are waiting.

First round – lunge between cones, increasing squat jumps at each cone. 4 at cone 1, 6 at cone 2, 8 at cone 3, and 10 at cone 4. After last set of 10 squat jumps, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for round two.
Second round – crawl bear between cones (which seem way further apart now), increasing number of merkins at each cone. 5 at cone 1, 10 at cone 2, 15 at cone 3, and 20 merkins at cone 4. After last set of 20 merkins, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for a little more core work.

After everyone has recovered to first cone, stop for some more core work. This time, two rounds of heals to heaven, 15 reps on four count with slight rest in between sets. Recover to your feet and mosey to the boulder parking lot near the UT rowing house. Each PAX grabs a boulder to work out with. Routine below, after completing each exercise, put rock on the deck and run across pedestrian bridge and up to the top of the stairs, turn around and return for next exercise.

Goblet squats x20
Curls x30
Overhead press x30
Rock swap merkins x20
Lion kings x20

Rinse and repeat if necessary.

Recover, return boulders and 10 count. Begin mosey back to SP, going back a different way to avoid ambush. A few guys did a jail break the last 80-100 yards or so, QIC did not as I was smoked.

MARY:
Captain Thor up to 5:20
Pickle pounders x20 (Butterfly getting hitched in a week, if you see him make sure to ask if he’s gotten married yet. He seems to love that)
COUNT-OFF & NAME-O-RAMA
6 strong: Casper, Soot, Butterfly, Duggar, Passport, Abort
CIRCLE OF TRUST/BOM:
Last night I was doing what any 32 year old, not quite yet married dude would be doing on a Friday night: pulling weeds in my flower bed. Every time I get the flower bed looking good, I vow to just pull the weeds that pop up and not let them get out of control again. Inevitably, I don’t do that and they get overgrown with weeds and ivy. While cleaning this up, it got me thinking about other areas I’ve neglected. Friendships or relationships which I say I’ll work on, things I put off til next weekend, then the next. Time gets away and things get overgrown and out of control. Just challenge myself and the PAX to look for those things they’ve put off, recognize what they are, and take steps to fix them. Always be tending the garden.

Alphabet Soup, Big Ball Style

July 12, 2018 Passport

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

July 12, 2018 Amazon

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

June 30, 2018 Steam

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

Take Full Responsibility
1. Of your life – all aspects
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”
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.

Tag: Duggar

Escalator loops

Tending the garden

Alphabet Soup, Big Ball Style

Saturday Poker

The Volunteer Express