F3 Knoxville

Tag: Filter

Leg Day in the Rain

THE SCENE: Warm, Humid, 70ish. Started raining about 10 minutes into the workout, stopped right at the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Tempo Squats x 10, Rockettes x 10, Cherry Pickers x 5, Quad Stretches
THA-THANG:
Took a lap around the park, then went to the parking lot across the street

Parking Lot

  • Monkey Jumped (3 monkey squats followed by broad jump) all the way across the parking lot, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Lunged all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Duck Walked all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Side Lunged all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches

Street Next to Church

Lined up at the bottom of the parallel parking spots, did 5 reps of Get Ups (Big Boys plus standing up) followed by a sprint to the top of the parking spots. Did this two more times, but with 10 and 15 reps of Get Ups

 

Finished with another lap around the park

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Was reminded of this story of GK Chesterton, a well known Christian author of the early 1900’s. The London Times sent out a questionnaire to a bunch of authors asking “What is wrong with the world?” and Chesterton replied with a one sentence essay, “Dear Sirs, I am.” In times like what we’re seeing nationally right now I think its good for us to practice the same self awareness and humility that he did. Not to say that we shouldn’t hold others, especially those with power, accountable for their actions, but before we make judgments, condemnations or conclusions about someone or something, lets all remember Jesus’ rebuke towards our tendency to attack the sawdust in our brothers’ eyes and ignore the plank in our own

ANNOUNCEMENTS:
F3 Morristown launch is tomorrow, pray for PDA as he has an interview today with the Knox County Sheriffs department

7’s and 11’s: Quacken Edition

THE SCENE: Upper 60’s, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 10 forward and backward, Shoulder Taps x 10, Moroccan Night Clubs x 10, Tempo Squats x 10, Cherry Pickers x 6
THA-THANG:

  • Mosey to Gresham
  • 7’s from end of sidewalk to stop sign – Body Builders at the start, Get Ups at the end
  • 11’s from top of stairs to stop sign – Merkins at the start, LBCs at the end
  • Mosey to parking lot
  • Laps around lot with 5 reps of one of the above exercises in each corner (Body Builders, Get Ups, Merkins, LBCs)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from Saturday at the Big Ball. Talked about how in Jeremiah 29 God tells the Israelites, before being taken into slavery by the Babylonians, to build houses, plant gardens, eat of their fruit, get married, and pray on behalf of the city you’re being taken to. So essentially, instead of sitting around and waiting for liberation, God told His people to live well in captivity while also looking forward to freedom. With this quarantine I’ve done the exact opposite. I’ve sat around and moped and waited until things get better rather than tried to make the most of the season the Lord has us in. So my encouragement for us this morning was, even though we’re transitioning back to normal slowly, to be thinking of how we can live well right now in quarantine rather than sit around and just wait for things to be better

ANNOUNCEMENTS:
The Quacken is looking for a new AO leader if you know of anyone

Shoulders galore

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER

Welcome to F3.  (Fitness, Fellowship, and Faith). And Free by the way.  I’m Duggar and will be the Q for the day and I am not a professional.  You are here on your own volition and you know your limitations and injuries.  Modify where needed to avoid injuries.

WARM-O-RAMA:
Starting with:

Baby Arm circles x 15 IC

OH clapps x 25

Imperial Walkers x 20

SSH x 25 IC

Tempo Merkins x 10

Tempo Squats x 10
THA-THANG:

Mosey to church parking lot and pair up with a battle buddy

Complete 100 reps of each exercise alternating with battle buddy after each 10 reps.

  • Merkins (plank)
  • Squat (Al Gore)
  • Flutter kicks (6 inches)
  • Shoulder taps (plank)
  • Burpees (stand and rest) – 5 reps each until 30 reps reached.

Mosey to rock pile near Masonic lodge.

4 rounds of exercises with 4 exercises each, 25 reps per exercise for a total of 100 reps each round.  Between rounds run up the hill and back and wait until all are together to start next round.

Round 1:

25 x Merkins, Carolina Dry Docks, Dive Bombers, Shoulder Taps

Round 2:

25 x BBS, American Hammers (4 ct), LBC, Hello Dolly (4 ct)

Round 3:

25 x Rocky Balboa (4 ct), Lunges, Squats, Star Jumps

Round 4: with coupons

25 x OH press, curls, triceps, squats

Mosey back to AO

MARY:
No time.  Just enough time to mosey back to AO
COUNT-OFF & NAME-O-RAMA
The dynamic duo Filter and Duggar
CIRCLE OF TRUST/BOM:
Quote from Gen. Mattis’ book Call Sign Chaos. “You can’t control your circumstances but you can always control how you respond.”  In this time of uncertainty how we respond will speak volumes to others. Let’s keep our focus on God, the one who’s in control, and not our own understanding.
MOLESKIN:

ANNOUNCEMENTS:

Juco convergence coming up March 28th, Morristown launch on April 4th

No Compromise with yourself

THE SCENE: Overcast, 59°F, Feels like 59°F, Humidity 43%, Wind 4mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30x SSH IC
10x LBAC forward IC
20x Seal claps IC
20x Overhead claps IC
10x LBAC reverse IC
Little of this, little of that

THA-THANG:

Mosey around the park to a pavilion.

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

MARY:

20x flutter kicks IC
10x bruce lees IC

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar, Filter, Bubble Wrap, Mend House – FNG Rebel, FNG Michelangelo, Streaker, and one who had forgotten his F3 name
CIRCLE OF TRUST/BOM:
Compromise: Jocko Willnik

MOLESKIN:
Prayers for Rebel’s mom who has pancreatic cancer that has spread to her liver.
ANNOUNCEMENTS:

friday friyay

THE SCENE: cold, but dry
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
10 ea:
Merkins
Ssh
Bbs
Superman
Flutter kicks
LBC
Baby arm circles (both ways)

R & R

THA-THANG:

Mosey to the coupon pile at Nicholas Cage’s temple. Pick your coupon wisely!

Go to hill between the church and masonic temple

20 curls at bottom
Over head carry to top of the hill
20 coupon squats
Drop coupon
Run back to the bottom of the hill
20 merkins
Run to the top of the hill
20 ssh
Over head carry to the bottom of the hill

R and R

Mosey to the parking lot on Hotel

CMU Circut:
25 KB swings
20 OH press
15 squat press
10 curl & tricep ext
5 block burpee press

25 bbs

R and R (total three rounds)

MARY:
hold plank in front of CMU for no particular count.
move hands on top of CMU and perform 2 merkins
move back to ground, then to elbows, back to standard plan, to CMU and perform 2 merkins.

R and R

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
King, Queen , Jester
MOLESKIN:

ANNOUNCEMENTS:
Q 101 Saturday at Asylum