F3 Knoxville

Tag: Herbie

Wet to Dry

THE SCENE: Wet, rainy, puddles abound
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with a Capri lap around the p-lot, 25 SSH IC, 10 Chinooks each direction, 12 seal claps, 12 OH Claps, 11 Morroccan Night Clubs and 10 Tempo SQTs
THA-THANG:
We partnered up except for me since there was just 5 of us bro’s.  Ran to the Splash Pad shelter and P1 started on 50 Pull ups, 100 Dips & 200 SQTs while P2 ran in rain to rock pile to choose a rock and return with it overhead and pass to P1, repeat until Exercises complete. Each partner could return with a rock of their choosing, as large as they could (Fast N Easy took advantage as did A-Rod).

We then ran in rain to First Horizon back shelter under video surveillance.  P1 performed exercises from one of the 4 cones while P2 ran to AO to perform the exercise listed on one of the 4 cones there.  After completion of each cone, they ran back in the rain & swapped places choosing a new cone.  Some (ALL) folks had problems with instructions.  Cone Ex’s:  Sumo Sqts with leg lifts x 20, BBS x 15, Burpees x 10, 8 ct Man makers x 10, 4 Ct. Mtn Climbers x 20, Carolina DD’s x 25, American Hammers x 20, Plank Jacks x 20 4 ct, , Punishment led to another round of 8 ct. MM’s.  Ran another capri lap, stopped midway for 10 MKNS and last 25 yards were crab walks in the rain.

Planter Box 11’s of Box Jumps and Bulgarian Single leg sqts

MARY:
Freddy Merc’s x 25, Good Morning Abby x 10, Monkey Crunches x 20, Flutter Kicks x 25, Hello Dollyx 25, Boat Canoe x 3 min.
COUNT-OFF & NAME-O-RAMA
Heavy Hitters: A-Rod, Fast-n-Easy, Herbie, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Discussion on dealing with things about people that irritate you.  Followed by Proverbs 10:26 & 19:13.  The men were not too talkative, so I assumed I irritated them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Back to Reality

THE SCENE:  Just about perfect weather at the Quacken. Felt great outside.

WARM-O-RAMA:
Imperial Walker 10 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC

THA-THANG:
Minute Drills + Running Drills

Superset:
Squats 30sec
Side Straddle Hops 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

Superset:
Burpees 30sec
Mountain Climbers 30sec
Repeat 3x for a total of 3 minutes
Run 2 hill sprints, to top and back

Superset:
Murkans 30sec
Bonnie Blairs 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Using Google Trends data on internet searches for 75 countries, we can see that search intensity for the word ‘prayer’ doubles for every 80,000 new registered cases of COVID-19. – https://cruxnow.com/church-in-the-usa/2020/04/googling-prayer-has-skyrocketed-with-coronavirus-spread-expert-says/

“This isn’t the time to divide. (Nor is it necessarily the time to conquer)” – F3 Weekly Email

Naturday 5K

THE SCENE: Clear and cool 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 10 Cherry Pickers, 20 Seal Claps, 20 OH Claps, 20 Nolan Ryans, 10 tempo squats
THA-THANG:Partner up so no man left behind (do not leave each other)

Every quarter mile you stop and look at the card provided to you to tell you what to do.

  • 0.25 miles– 25 MKNS
  • 0.50 mi. — 50 Bonnie Blairs
  • 0.75 mi. — 75 Apollo Ohnos
  • 1.00 mi– 100 calf raises
  • 1.25 mi– 125 plank jacks
  • 1.50 mi– 150 SSH’s
  • 1.75 mi– 175 Freddy Mercuries
  • 2.00 mi- 200 Nolan Ryans
  • 2.25 mi  225 Imperial Walkers
  • 2.50 mi– 250 Squats
  • 2.75 mi– 275 Mtn Climbers
  • 3.00 mi– 300 OH Claps

MARY:
No time for the Mary
COUNT-OFF & NAME-O-RAMA
Natty, Chaucer, Herbie, Manilow, A-Rod, Fast n Easy, Hamm, Simmons, Belding
CIRCLE OF TRUST/BOM:
You be You-  The act of doing what one believes is the right decision, being oneself.  Spend more time being what yand who you want to be than working about what others try to make you.  This doesn’t mean relax, but work hard to form the best “You” so HE is proud.
MOLESKIN:
The Men worked hard today so they all were rewarded with a Natty Daddy and then surprised with free coffee from Switchgrass, thanks Switchy!
ANNOUNCEMENTS:
Prayers for the Cookeville area victims of the tornado, prayers for Lifetouch and his healing, prayers for Manilow and his MRI results and also for Fast N Easy’s wife’s co-worker who just had a double mastectomy.