F3 Knoxville

Tag: Jenner

Making The Holiday Family Rounds

THE SCENE: Clear, 40 degrees. Christmas lights all around
F3 WELCOME & DISCLAIMER 

No FNG’s, You know your body, you’re here on your own, modify if need be.

WARM-O-RAMA:
Jameis Winston Kicks 10; Mountain Climbers 10; Rikki Tikki Tavi 10, SSH 15, Baby Arm Circles 10, Chinooks 10

THA-THANG:
Mosey to Krutch Park while crossing pedestrian bridge performed lunges across it. Once at Krutch Park start out on left side of Market Street, Shoulder Taps 10x 4 ct, run down Market St to Union Ave for Mountain Climbers 10x 4 ct, cross the street for Merkins 10 OYO, run back down Market Street for Rikki Tikki Tavis 10x 4ct. Lap 2: Big Boys 10x, American Hammers 10x 4 ct, LBC 10 OYO, Oprah Winfrey’s 10x OYO. Lap 3:Squats 10 OYO; Lunges 10 OYO; Prisoner Squats 10 OYO; Monkey Humpers 10 OYO. Repeat Lap 1, then half of Lap 2. Mosey over and through the park. 1 minute plank, Olan Mills pause, mosey to parking garage. Wall sits while we each count off to 60. Mosey over to Big Ball stairs. Starting at top of stairs 10 merkins OYO, run to the bottom for 10 BBS, rinse and repeat. Mosey back to AO.

MARY:
20 flutters, 20 Oprah Winfreys, 1 minute plank

COUNT-OFF & NAME-O-RAMA
12 HIM’s coming to kick Monday square in the teeth!
CIRCLE OF TRUST/BOM:
I named each corner of the lap we ran as family members. We went to each turn of the lap together, did the workout together. We fought to be present, stay together, enjoy, put in the work. I encourage everyone during the holiday’s to fight to be present, have a great attitude, change your perspective. This could be the last holiday with any of your family members so be present and make some good memories that can last a lifetime.

MOLESKIN:

ANNOUNCEMENTS:

“Leveling Up” our Fitness

THE SCENE: Cold, wet, and slippery
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x BAC IC

10x Chinooks IC

25x SSH IC

20x Imperial Walkers IC

x10 lunge, to instep, with rotation (5 each side)

x12 Merkins IC

x20 MTN Climbers IC

x15 Tempo Squat IC

x10 Burpees OYO

x10 BBS OYO

THA-THANG:
Mosey on over to the 11th street garage, started at the bottom and partner up! 3 exercises completed with partner.  One partner exercises while the other runs up one level, turns and runs back.

  • 300 Squats
  • 200 LBCs
  • 100 Merkins

Mosey up one level and a little variation on the BurpBack Mountain.  One PAX Devin Hesters halfway up a level of parking garage, runs back down to rest of crew at the bottom.  Alternate one PAX running at a time until all have Devin Hester and run back twice.  All non-running PAX do burpees until their turn is up for a Devin Hester

CIRCLE OF TRUST/BOM:
Watch what you eat in the broadest sense possible. Be mindful of what your consuming (reading, watching, etc) and who you are listening to… Jeremiah 3:15 & Proverbs 11:14

Big Ball Holiday Lights Tour

THE SCENE: 39 degrees + windy with plenty of Christmas lights to warm the heart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, Imperial Walkers, BBS.
THA-THANG:

  • Mosey down to WFP waterfall bridge to bear crawl across / plank when done
  • Mosey to base of Big Ball stairs
    • 15 BBS at base level
    • 15 Merkins at middle level
    • 15 BBS at top level / plank when done
  • Mosey to Henley St. pedestrian bridge
    • Monkey Drill (modified) across
    • Al Gore at the corner
  • Mosey to Market Square
    • Partners pair up – one runs a lap around the square enjoying the holiday lights while the other does the thing – repeat as necessary
    • 200 Merkins (or until 2 laps are completed by both partners – then next exercise)
    • 200 LBCs (or until 2 laps are completed by both partners – then next exercise)
    • 200 Imperial Walkers (or until 2 laps are completed by both partners)
    • Plank

MARY:

  • Mosey back to pedestrian bridge – mini Bear Crawl across the middle portion
  • Mosey to top of Big Ball stairs
    • 15 Burpees OYO at top level
    • 10 Merkins OYO at middle level
    • 10 BBS OYO at bottom level / plank when done
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from Pat Summitt’s “Definite Dozen” – Discipline yourself so no one else has to.

We work on our self-discipline by posting and working hard in the gloom while making ourselves and others better.
MOLESKIN:
No prayer requests. Thanks to Hostage for joining us from Texas!
ANNOUNCEMENTS:
3rd F is this Saturday!

The Great “Big Ball” Ring of Fire

THE SCENE: Chilly, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Baby Arm circles, SSH, Hillbillies
THA-THANG:

  • Mosey to amplitheater for a dry spot for the ring of fire
    • Merkins (hold plank while each person individually does 5, then 4, and so on
    • Squats (hold Al Gore)
    • Cobras (hold plank)
  • 11’s (step ups / pull ups)
  • Mosey to parking garage (exercise at each level / run between levels)
    • Flutter kicks, battle buddy leg pushes?, American Hammers, ankle taps, repeat sequence as needed
  • Mosey back to amplitheater for a round of circle burps.
  • “Dan Taylor” under bridge.
  • Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from “Spiritual Leadership” by Oswald Sanders.  “Leaders must draw the best out of people, and friendship does that far better than prolonged argument or mere logic.”

Just by being here you all tend to draw out the best in me.  If we want to influence others in any way, we need to cultivate relationships instead of just telling them what we thing they should do.  Friendships are the foundation of inspiring others to be better.
MOLESKIN:
Pray for Jenners friend who lost a loved one recently.  Also pray for Cowbells family with their new baby.
ANNOUNCEMENTS:

Third F event Dec. 8, 8:30am.

Battle Buddy the Elf

THE SCENE: 51 degrees and a clear beautiful morning to start the week off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the lawn. 25 overhead claps. 25 front claps. 10 cherry pickers. 10 SSH

THA-THANG:
Mosey to the bridge and battle buddy up. 300 American Hammers, 200 Flutter Kicks, 100 Oprah Winfrey’s. While one buddy works out the other runs a lap. Mosey over to next parking for a Mucho Chesto. 4 laps to complete. Turn 1: 10 Merkins, Turn 2: 10 Cobras, Turn 3: 10 Wide Merkins, Turn 4: 10 ATMS. Off for another mosey to the Big Ball. Run stairs to first landing for 25 Flutter Kicks, then run to top of the stairs for 25 Log Jumps, back down the stairs for 10 pull ups on the girders. Rinse and repeat. Mosey back to AO via East Tennessee Veterans Memorial.

COUNT-OFF & NAME-O-RAMA
11 PAX showed up greet the week and own it.
CIRCLE OF TRUST/BOM:
“Don’t feel sorry for yourself. Only assholes do that.” Haruki Murakami

“Gratitude and attitude are not challenges; they are choices” Robert Braathe

“In everything give thanks: for this is the will of God in Christ Jesus concerning you.” 1 Thessalonians 5:18

Be thankful in all things. Change your perspective. Show and give thanks and don’t expect any in return, you don’t need it.

MOLESKIN:

ANNOUNCEMENTS:
2nd F on December 8th.