F3 Knoxville

Tag: Magic Mic

Quacken Burnouts

THE SCENE: Dark, quiet and ~45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Baby Arm Circles x 15 forward and backward, Tempo Squats x 10, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
For the workout we spent all our time at the parking lot. Each set consisted of 4 exercises done for a set amount of time each then followed by another exercise

  • 1 minute of Burpees, Merkins, Cobras and Carolina Dry Docks each, each of which were followed by a lap around the parking lot
  • 1 minute of Big Boys Situps, Flutterkicks, American Hammers and Little Baby Crunches each, each of which were followed by bear crawls
  • 30 seconds of Burpees, Merkins, Cobras and Carolina Dry Docks each, each of which were followed by a sprint across the parking lot
  • 30 seconds of Big Boys Situps, Flutterkicks, American Hammers and Little Baby Crunches each, each of which were followed by bear crawls
  • 1 minute of Squat Jumps, Side Lunges, Sumo Squats and Jane Fondaes each, each followed by a jog across the parking lot

MARY:
Ring of Fire with Merkins to kill the last couple minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from Big Ball last Saturday about Sabbath and rest. The Sabbath was the most elaborated upon of the ten commandments and was first demonstrated by God in the creation account. Sometimes rest takes work since we tend to default to the easiest things, rather than the most satisfying. Also encouraged us to prioritize rest rather than waiting until feeling burnt out
ANNOUNCEMENTS:
Prayers for the Mend House and for Wilson’s daughter Peyton who is having tubes put into her ears next Thursday

Big Ball Burnouts

THE SCENE: Warm, cloudy, a bit windy, 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Baby Arm Circles x 15 forward and backward, Tempo Squats x 10, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
At each location we did 4 rounds of one different exercise for 1 minute each followed by another exercise. I.E. 1 minute of burpees followed by a run up the stairs

  • Sunsphere: Burpees, Merkins, Cobras, Carolina Dry Docks; each followed by a run up and down the stairs
  • Bridge over Cumberland: Squat Jumps, Smurf Jacks, Sumo Squats, Side Lunges; each followed by bear crawls across the bridge and a walk back to the starting point
  • Amphitheater: BBS, Flutterkicks, American Hammers, Jane Fondaes; each followed by crabwalks across the stage and a walk back to the starting point
  • Then we rinsed and repeated all the above, except we did it at the sunsphere and fountains and did 30 seconds of each exercise instead of 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shared a bit about the Sabbath as a spiritual discipline. Typically when I think of the Sabbath I think of how Jesus said that man was not made for the Sabbath, but that the Sabbath was made for man. I think we did to use this as a reason to not engage with the topic of Sabbath rest, saying that Jesus said we didn’t have to do it, which is true that He didn’t command it, but I think Jesus said this not to discredit the Sabbath but to point out its purpose. It was made specifically for man, meaning it is worth while and beneficial to us. The Sabbath is not only one of the Ten Commandments but is also the most elaborately described of the Ten Commandments. I also encouraged us to prioritize our rest and not to wait until we felt burnt out to stop, since waiting until the point of failure to stop and rest typically leads to unfruitful rest
ANNOUNCEMENTS:
None

Post Christmas Calorie Burn

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Manly Arm rotations, Shoulder taps
THA-THANG:

Mosey to Sunsphere for a game of luck of the draw: either 10, 20, 30, 40, or 50 reps depending on what was drawn.

  • Exercises:
    • Merkins
    • Squats
    • Flutter kicks
    • LBC
    • SSH
    • Burpee
    • Lunge
    • Am. Hammer
    • Calf Raises
    • Jane Fonda
  • Mosey to Amplitheater:
    • 100 reps total of
      • Merkins/Squats
      • Lunge/Dips
      • LBC/Step ups
  • Mosey back to fountains and divide into 2 teams.  Each team did Boat/Canoes while one team member ran with coupon down the street and back, tagged the next man, until everyone had carried the coupon.
  • Circled up with coupons for a ring of fire.
    • Held “Al Gore” while coupon was passed doing 5 overhead presses each x 2 rounds.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6
MOLESKIN:
ANNOUNCEMENTS:

Brickyard Invasion – Quacken Style

THE SCENE: Clear, 33°F, Feels like 30°F, Humidity 92%, Wind 4mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC 25x
  • LBAC IC 15x Forward & Reverse
  • Little of This, Little of That
  • Long stretch Chery Pickers 5x
  • Merkins 10x OYO

THA-THANG:

  • Mosey to Gresham front parking lot
  • 4 Rounds For Time
    • 40 Air Squats
    • 30 Hand-Release Push-Ups
    • 20 Burpees
    • Run to end of the lot
  • Brickyard bear crawls
    • At every parallel parking marking do ascending merkins (1 at first, 2 at second, etc.) till end of markers
  • Mosey to the church parking lot.
  • Blackjack
    • 20 flutter kicks 4ct to 1 hammers 4ct
    • 19 – 2
    • 18 – 3
    • Etc…

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
Filter, Duggar, Magic Mic, Herbie
CIRCLE OF TRUST/BOM:

A friend loves at all times, And a brother is born for adversity.
Proverbs 17:17 NASB

MOLESKIN:

ANNOUNCEMENTS:

Like Mic

THE SCENE: Dark, wet, a bit rainy and lower 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Baby Arm Circles x 15 forwards and 15 backwards + 15 shoulder taps, Little of This and That, Michael Phelps, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
This workout was done with a basketball. Everywhere we went we ran Indian Runs, passing the ball to the person behind us and when the ball made it to the back of the line whoever had it would run to the run and start passing it back again. If the ball touched the ground at anytime, even during exercise, we all had to stop and do 5 burpees

  • Amphitheater: 2 laps of snaking the stairs. 1st lap we did 10 Big Boy Sit ups at the bottom of each staircase and 10 Merkins at the top. 2nd lap we did 10 Dips at the bottom and 10 Sumo Squats at the top
  • Min Kao Bridge: We lunged across the bridge, stopping 3 times to do 15 Carolina Dry Docks each time
  • Bottom of the Hill: 25 Incline Merkins, 25 Little Baby Crunches, 25 Squats and run up the steps to Ayers
  • Outside Ayers: We made a big circle on our 6’s and passed the ball around. Each time someone caught the ball they had to lead everyone in 5 reps of an exercise. We did 2 rounds and you couldn’t pass to the people next to you or the person who just passed to you and went until everyone had caught the ball. 1st round was American Hammers and 2nd round was Flutterkicks
  • Student Union Bridge: We played Bearcrawl Ball. We formed 2 teams and essentially played soccer with our hands while bearcrawling
  • Long Mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
During this time of year we often take time to think about things we want to improve on, do more of, become better at, or start doing all together. I encouraged us to also consider where in our lives we can dial back, spend less time, less energy, or less money, in order to make room for the things we value or to just make more room in our schedules in general. Last night I read that the average audio book collection of the entire Bible clocks in at 71 hours, which is also less time than the average American spends in one month watching TV. So what are somethings, like TV, phone, social media, etc. that we could be spending less time on in order to make room for the things we value most?
ANNOUNCEMENTS:
2nd F New Year’s Party was moved to the 10th