F3 Knoxville

Tag: Magic Mic

THE SCENE: 55* dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10
Static stretches left/right/middle x20 secs each
Shoulder taps x15
Four count merkins (hand release) x12
SSH x10
THA-THANG:
Mosey out of the fountains toward the lots where we park, past The Foundry and across the railroad tracks to Preacher’s parking lot (The International).  Five cone set up, about 10 yards apart for reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise.  Run back to the start line.  PAX then run to the furthest cone, repeat that exercise, and add the next cone and exercise on the way back, eventually knocking out all 5 exercises.

  • Four count merkins (hand release) x10
  • Jump squats x10
  • Burpees x10
  • LBCs x20
  • SSH x30

Each PAX grabs two rocks from the pile right beside our starting point.  OYO, then hold both rocks overhead when finished.

  • Lateral raises x20
  • Curls x20
  • Up and outs x20

Sprint out to the furthest cone and return to your rocks for another round, this time 10 reps of each.  Return rocks and mosey back across railroad tracks to the parking lot across from The Foundry for Lt. Dan’s Revenge. Starting with 2 squats and 4 lunges, then run up the short hill and knock out 5 merkins, return back to bottom of hill.  Repeat, increasing to 4 squats 8 lunges, 6/12, 8/16, 10/20 all with 5 merkins at the top of the hill before running back.

Quick mosey back to start point

MARY:
American hammers x20
Box cutters x10
COUNT-OFF & NAME-O-RAMA
10 strong: Passport, Steam, Swanson, Magic Mic, Cornhole, Petey (WELCOME BACK), G6, Half Dome, Postman, Abort
CIRCLE OF TRUST/BOM:
From Ozark, Jacob Snell: “Ill humor in the morning brings about a darkened day.”  I know that I have been struggling lately at work, and I really thing it is because I’ve not been able to work out as much.  When I get up, I have extra time and look at the news or social media, which is inevitably something negative.  I think it’s pretty obvious that it sets the wrong tone for the day and its hard to climb out of that hole dug so early.

But when I come and work out, I’m listening to people talk about doing things with their kids, or seeing faces for the first time in a while and without them knowing it, they have pointed me in the right direction for the day.  That positivity just in words, that goes along with having done some exercise, prevents a darkened day.
ANNOUNCEMENTS:
Morristown launch June 6th!

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

7’s and 11’s

THE SCENE: Perfect – Upper 50’s, clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Arm Circles x 10 forwards and backwards, Shoulder Taps x 10, Michael Phelps, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:

  • Sunsphere: 11’s – Pull ups at the bottom on the Sunsphere and Edward Scissor Legs at the top of the stairs
  • Bridge over Cumberland: 7’s – Big Boy Sit Ups at the start of the bridge, bear crawl across, Sumo Squats at the end of the bridge, bear crawl back
  • Parking Lot: 11’s – Merkins at one end of lot, Carolina Dry Docks at the other end
  • Field by the Fountains: Partnered up, one partner started bear crawling across field while the other did 5 body builders then ran and caught up to bear crawler. After catching up, swap roles

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
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

Dynamic Duo Doing Doras

THE SCENE: 45 degrees, dark, quiet, slightly raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Arm Circles forward and backward x 15 each, Shoulder Taps x 15, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:

  • Gresham: 2 rounds of Doras. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner runs to and from stop sign. 2nd round was 200 cobras and 200 BBS while partner runs
  • Hill in front of church: 2 rounds of Doras again. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner bear crawls to top of hill. 2nd round was 200 cobras and 200 BBS while partner lunges to top of hill
  • Parking lot across from park: 2 rounds of Doras again. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner runs to fence and back. 2nd round was 200 cobras and 200 BBS while partner runs.

MARY:
Ran a cool down lap around parking lot
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled word from Big Ball last week. A couple days ago one of my students mentioned learning about cascading failure, meaning one unchecked problem leads to another, which leads to another, and so on. He said he feels like he sees that happen in his own life. My initial response was to point out that that doesn’t necessarily apply to us, since we aren’t machines and not all aspects of our lives are related to one another. But then I realized that I’m currently allowing myself to experience cascading failure. I’ve been having some serious pain in my stomach, which led to me not working out for a month, which led to me not getting up early, which led to me not going to bed early, which led to me wasting time on things like TV at night instead of reading and getting good rest, which has also led to me eating less healthy, which all of this has led to me being more irritable towards others and to spending less time in the Word. Taking time off from exercise to recover is fine, but it doesn’t mean I have to give up getting up early and eating well and getting good rest. So I encouraged us not to allow what Paul calls “a thorn in our sides” to become a cascading failure.
ANNOUNCEMENTS:
None

Team 1 vs. Team Kill

THE SCENE: Dry, around 25 degrees, sunny by the end of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 10 forwards and 10 backwards, Shoulder Taps x 10, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:
We split into two teams of three, Team 1 and Team Kill. Each of the following exercises was a team competition and the winner of each workout got to choose an exercise for us all to do afterwards

  • Sunsphere: Best two out of three; Everyone on each team would do an exercise at the bottom of the stairs while one person from each team ran to the top of the stairs, did 10 reps of an exercise and ran back down. then the next person on the team would go, first team to finish won. First round was holding a plank at the bottom with 10 merkins up top, second round was holding an Al Gore at the bottom with 10 Cobras up top. Team Kill won the first two rounds and chose to do 10 pull ups
  • Under the Bridge below Clinch: Everyone held a wall sit while one person from each team bearcrawled across to the opposite wall and backwards bear crawled back, then the next person went. Team 1 won and chose to have everyone do shoulder taps in a plank while one person at a time ran around the wall
  • Amphitheater: Best two out of three; Everyone on each team would do an exercise at the bottom of the stairs while one person from each team ran to the top of the stairs, did 10 pull ups/inverted rows and ran back down. then the next person on the team would go, first team to finish won. First round was dips at the bottom with 10 pull ups up top, second round was incline merkins at the bottom with 10 pull ups up top, third round was box jumps at the bottom with 10 pull ups up top. Team 1 won and chose to do a ring of fire of boat canoes
  • Bridge over Cumberland: Everyone held a plank at one end of the bridge while one at a time one person from  each team bear crawled across and held a plank on the opposite end. once the entire team was across, the whole team would bear crawl back together. First team back won. Team 1 won and chose 25 Big Boy Situps
  • Rock Pile by Neyland Dr: Each team shared a rock and tried to get the most reps of an exercise in a minute. Best two out of three. Round one was curls, two was overhead presses, three was a combination of both. Team 1 won and chose 15 partner shoulder presses
  • Then we moseyed back to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A couple days ago one of my students mentioned learning about cascading failure, meaning one unchecked problem leads to another, which leads to another, and so on. He said he feels like he sees that happen in his own life. My initial response was to point out that that doesn’t necessarily apply to us, since we aren’t machines and not all aspects of our lives are related to one another. But then I realized that I’m currently allowing myself to experience cascading failure. I’ve been having some serious pain in my stomach, which led to me not working out for a month, which led to me not getting up early, which led to me not going to bed early, which led to me wasting time on things like TV at night instead of reading and getting good rest, which has also led to me eating less healthy, which all of this has led to me being more irritable towards others and to spending less time in the Word. Taking time off from exercise to recover is fine, but it doesn’t mean I have to give up getting up early and eating well and getting good rest. So I encouraged the guys not to allow what Paul calls “a thorn in our sides” to become a cascading failure