F3 Knoxville

Tag: Filter

Cloud 9 on the Tower of Power

THE SCENE: Character building weather: 10 degrees, clear sky, can’t lose
F3 WELCOME & DISCLAIMER:
Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition and 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 always give 100%. Thank you for being here this morning – it’s freezing but you’re here – so lock in and let’s rock and roll.

WARM-O-RAMA:
1. Side-Straddle Hop: 20 x 4 ( in cadence)

2. The Cherry-Picker:  15 x 4 (in cadence)

3. The Imperial-Walker: 12 x 4 (in cadence)

4. The Merkin: 10 x 4 (in cadence)

THA-THANG:
Mosey to Tower of Power!Big Ball AO –> World’s Fair Park Signs (corner of Clinch Ave. & 11th St.) –> Down Clinch Ave, turn left on 12th St. –> Tower of Power @ 11th Street Parking Garage.

***In order to cross a street —> PAX completed 10 – 4 count squats***

  • AMERICAN Indian run up the Tower of Power (Level 5 – Level 9)
    • Upon arrival at each new Floor Sign (Level 6, Level 7, Level 8, & Level 9) = 5 burpees –> hold Al Gore
  • Level 9 = Cloud 9
  • Cloud 9 Circuit
    • 1 PAX member sprints around perimeter of Cloud 9
    • PAX executes incline merkins until relieved
    • Each PAX member completes perimeter sprint once
    • 15 second breather
    • 1 PAX member sprints around perimeter of Cloud 9
    • PAX executes 15 buddy-situps (each) until relieved
    • Each PAX member completes perimeter sprint once
  • Cloud 9 ABS (Abdominal Beatdown by Steam)
    • Back to back –> surge right on through
    • Flutter Kicks (26 x 4 in cadence)
    • Hello-Dolly (26 x 4 in cadence)
    • Up & Outs (26 x 4 in cadence)
      • Flutter kick position (legs 6 in. above ground) –> extend legs up vertically until lower back comes off the ground) –> bring legs back down & extend outward to flutter kick position)
    • American Hammers (26 x 4 in cadence)
  • Mosey Back Down Tower of Power
    • AMERICAN Indian run all the way down back to initial entry point = Level 5

***In order to cross a street —> PAX completed 10 – 4 count squats***

MARY:
Q in Charge performed routine PAX check-ups —> made sure everyone was was breathing alright/could feel their fingers & toes, etc –> because of the 10 degree weather
COUNT-OFF & NAME-O-RAMA
PAX Count: 6

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 —> The old has gone and the new has come.

Embrace the new year and realize that God has brought you into this new year afresh. Sometimes it can be difficult to let go of the old and embrace the new —> keep the faith & fight the good fight in letting Him allow you as a HIM to lead, serve, and love others well in the new year.
MOLESKIN:
Prayer Requests: Pray for G-6 as he recovers from being sick and other PAX members as well
ANNOUNCEMENTS:
Saturday Qs at the Big Ball will return on 10 January 2018.

It’s Not About Me or You, It’s About Us

THE SCENE: 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25ish SSH IC

10 Merkins IC
THA-THANG:

We started our UTK tour with a mosey to the base of Ayres Hall (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 30 Merkins OYO

Insert 1st “Me” story- Fall 1988, smoking cigarettes as you walk to class really wasn’t as cool as I thought but I was 18. I’m wiser now…

Mosey to top of AH (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 30 Merkins OYO

Mosey to the Torch (2 Lines):

  • 15ish Squats IC
  • 20 BBSU OYO
  • 10 Perfect Merkins OYO

2nd “Me” story: Young Detention mis-read the intentions of a pretty blonde-headed co-ed from Memphis. Asked her out in front of the torch, she looked surprised but said yes. One and done on that date. Live and Learn.

Mosey to the Rock (2 Lines):

Team-building activity on giving the Rock an F3 face lift. PT while the PAX painted and then team photo.

3rd “Me” story- told the PAX about kicking some tail in flag FB on the intramural fields near us back in the day. We were in the midst of a strong playoff run when we got busted for not having any players (maybe 1-2) who were actually attending UTK… At the time, I was a proud 25ish alum making college kids look silly in cleats. Glory days die hard. If you don’t believe me, ask Proton or Tank- they played a huge roll in this historic event.

We made one pit-stop on the way back for some PT and then headed home to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
FNG- Rockport

CIRCLE OF TRUST/BOM:
I told “Me” stories as we toured campus. All this to point out that this life is not about me, not about you, it’s about us. We are here to serve and love. The PAX was challenged to live this day for others!

MOLESKIN:
11 brave souls combatted the cold and our pace was brisk from the go. I could tell this crew meant business and wanted to push them hard this frigid winter morning. We covered right at 3 miles. Our FNG came out with a strong shoe game: he was wearing his work/casual date night dress shoes. Impressive stuff and the PAX saw fit to coin him “Rockport”. Not sure the Big Ball was ready for dress shoes. S/O to Pfeiffer and Abort for the pre-workout Ruck with Paulie. Pound for Pound- they are the two baddest mothers in F3 Knoxville. Zygote showed great flexibility moving from leader of the pack to picking up the 6 with ease. It was good prep work for his “Call of Duty” plans for the day. It was a pleasure leading this crew (from the back) this morning!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Shampoo Effect…#rinseandrepeat

THE SCENE: 60 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x10 IC, Cherry Pickers x10 IC, SSH x20 IC, Baby Arm Circles Forward/Reverse each x10 IC
THA-THANG:
Form two lines and mosey to TN Ampitheatre

Grab a battle buddy…

  • Partner A sprint the steps and do 2 burpees/Partner B does alternates between two exercises on stage til Partner A returns then alternate
  • Repeat this exercise until both Partners A/B complete 10 burpees increasing each rep of burpees by two each trip up the steps (2,4,6,810).
  • Alternate between BBS and Flutter Kicks each trip while waiting to alternate with your battle buddy
  • Repeat same sequence except do pull-ups on hand rails at top of theatre steps and alternate between squats and LBC’s on stage

Form two lines and mosey to the bridge…

In waves of three PAX to keep everyone spaced the PAX performed burpee broad jumps across the bridge and held Al Gore/Plank until every member of the PAX made it across.  (T Claps to A-Rod for going back to finish the exercise with an FNG!)

Form two lines and mosey to BB steps for Mount Merkin OYO

  • 10 merkins at bottom of steps, sprint to top of steps and compete 9 merkins.  Rinse and repeat until you count down to compleeting 1 merkins (10-1).  PAX do leg lifts until recovery.

Form two lines and mosey to SP…

  • 11’s on the benches with box jumps and dips

MARY:
Flutter Kicks x25 IC, Hello Dolly x20 IC
COUNT-OFF & NAME-O-RAMA
16 PAX and 3 FNG’s! FNG’s are: (Bilko, Heisenberg, Boo Boo)
CIRCLE OF TRUST/BOM:
Prayed as a PAX as everyone enters into the end of the week
MOLESKIN:
Great push from the PAX, good mumblechatter from Passport specifically and the FNG’s gave it all they had.  Everyone emptied the tank!

Curb Crawls and Dirty Hookups

THE SCENE: 52 and clear, perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x20 IC
Tempo squats x10 IC
Peter Protons
Michael Phelps
THA-THANG:
Mosey over to side street running beside park.  Start ascending curb crawls – bear crawl across street to curb, turn around and place feet on the curb and perform 1 derkin.  Bear crawl back to the other side, perform 2 derkins.  Repeat bear crawl across street and increase number of derkins until reaching lucky 13.  Flutter kicks and big boys waiting on the 6 to complete. Recover

Mosey to long parking lot behind Chemistry building, pausing at the halfway point for 20 big boys and 20 squats.  Continue to long parking lot where 5 cones are set up, 100 yards from SP, 75 yards, 50 yards, 25, yards, and 10 yards from SP.

  • 100 yard dash, perform 100 SSHs, mosey back to SP and plank waiting on 6
  • 75 yard dash, perform 75 mountain climbers, mosey back to SP and plank waiting on 6
  • 50 yard dash, perform 50 LBCs, mosey back to SP and plank waiting on 6
  • 25 yard dash, perform 25 merkins, mosey back to SP and all plank while Pfeiffer takes us shopping (holding varying heights of plank)
  • 10 yard dash, perform 10 burpees, mosey back to SP and plank waiting on 6.  Recover

Mosey back to underpass near AO.  All PAX plank facing wall for dirty hookups.  From plank position going through a 4 count exercise.  1 Count, place right hand on wall, 2 count place left hand on wall (now in horizontal plank), 3 count right hand down, 4 count left hand down.  Repeato x10.

Mosey back to SP for shoulder blaster and Mary. Shoulder blasters:

  • Forward arm raise thumbs up x10
  • Forward arm raise thumbs down x10
  • Forward arm raise thumbs up on up, thumbs down on down x10
  • Lateral arm raise thumbs up x10
  • Lateral arm raise thumbs down x10
  • Lateral arm raise thumbs up on up thumbs down on down x10

MARY:
Flutter kicks x20 IC
Hello Dolly’s x20 IC
Boat/canoes til time
COUNT-OFF & NAME-O-RAMA
13 Strong: Careless, Red Writer, Pfeiffer, Hooker, Doolittle, Passport, Singlet, Plunger, Filter, Uncle Rico, Quarantine, Green Card, Abort
CIRCLE OF TRUST/BOM:
Make sure as HIM that we are remembering all the hats we wear, and are being present in all those areas.  Try not to focus too much on one area that you forget or neglect another.

Bear Square

The scene:  73 & muggy

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 20

LBAC IC:  10 fwd / 10 bkwd

Burpees OYO  x 10

Tempo Squat IC x 10

Dive Bombers IC x 10

Tha Thang:

  • Bear square crawls
    • 4 cones in a square.  Bear crawl the square while always facing one direction.  Stop at each corner  & perform exercises (25 reps each):
      • Lap 1:  ball burpees, ball merkins, squat jumps, big boy situps
      • Lap 2:  merkin side lunge, ball in/outs, iron mikes, superman swim
      • Lap 3:  flutter kicks, squats w/ ball overhead, carolina dry docks, speed skaters
  • Suicides:  pick exercise from bucket lottery style to perform at each cone
    • Merkins x 10
    • Burpees x 3
    • Bear Crawls
    • Crab Walks

MARY:

ABCs

Count off and name-o-rama

BOM:

Adversity –  We all face it.  The journey through adversity is inevitable if we’re striving for improvement.  It’s not the adversity itself, rather it’s your reaction to the adversity that is important.  As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times.  Adversity finds us whether we want it to or not.  We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.

James 1:2-3   Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.

Moleskin:

Tons of fun at the Big Ball today.  Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.