F3 Knoxville

Tag: Mailbox

IMPROMPTU BEAT DOWN

THE SCENE: 50s and no Q in sight.
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:
LBACF, LBACB, OHC (ALL IC, x25), Tempo Merkins x20, Cherry Pickers x7,  Tempo Squats x20, High Knees with a Burpee x3
THA-THANG:
Separate into two groups of 9 and mosey to assigned parking lot for 4 corners (1 Exercise, 40-30-20-10). Once corners are complete, switch parking lots and do another 4 corners of different exercise.  We did Merkins/Squats, Hello Dollies/4ct Flutters, Mountain Climbers/SSH.

Stay in assigned parking lots, groups travel across lots as called by the Q.  We did 3 rounds of Bear Crawl down, Lunge Back.

MARY:
Burpees! x10, x8, x6
COUNT-OFF & NAME-O-RAMA
18 Strong
CIRCLE OF TRUST/BOM:
Commission volunteered to do the BOM.  What is God calling you to do that you keep giving an excuse (a “but”) NOT to do? We see this several times in the Bible and the results that come from not following God’s call.
MOLESKIN:
Fingerfood’s alarm let him down!
ANNOUNCEMENTS:
Sign up to Q!

The Shamrock Road

THE SCENE: Cool, low 40’s and clear
F3 WELCOME & DISCLAIMER   It’s been so long I got the order wrong on F3, as a result we all did 5 burpees.
WARM-O-RAMA:

The Aforementioned 5 Burpees
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles Forward (10)
Baby Arm Circles Backward (10)
Overhead Claps (10)
Moroccan Night Club  (10)

THA-THANG:

We broke the group of 20 into 5 smaller groups, and spread out to 5 stations that were marked around campus.

Station 1- The Shamrock Road
Perform 1 Burpee at every Shamrock that is painted on the ground (total 34)

Station 2 – Mosey to the circular wall with a statue
At the wall do 5 rounds of 20 dips followed by 20 Merkins

Station 3 – Mosey to the covered walkway at the Church
Perform 20 lunges followed by a 30 second wall squat
Perform 18 lunges followed by a 30 second wall squat
Perform 16 lunges followed by a 30 second wall squat
Perform 14 lunges followed by a 30 second wall squat
Perform 12 lunges followed by a 30 second wall squat
Mosey to Station 4 near Fox Lonas

Station 4 – “Detention Hill”
Perform 20 calf raises at the top of the hill, run to the bottom and do 20 squats, then ran back up the hill.
Repeat x 5

Station 5 – A/O Home of the Shovel Flag
20 BBS followed by 20 Merkins
20 LBC’s followed by 20 Merkins
20 Hello Dollies followed by 20 Merkins
20 Flutter Kicks followed by 20 Merkins
20 Box Cutters followed by 20 Merkins

Run to station 1 and repeat as time allows.  Every completed each station 1 time and at least began to repeat their “1st” station.

MARY:
Included in station 5 of the workout.  Although Judge led us in seemingly endless pickle pounders until the last PAX returned to the A/O.
COUNT-OFF & NAME-O-RAMA
Add a tag for Half Sheet, 20 in attendance today.

CIRCLE OF TRUST/BOM:
Abscess spoke about growth of F3, Asulym, Juco, and how it spawned into Shamrock through the leadership of Booster & Judge Judy.  Mermaid spoke briefly about the origin of Shamrock after the Shovel Flag was passed to him.  St. Patrick is a Saint recognized by the Catholic Church.  He was a missionary to Ireland, and as legend has it, he used the Shamrock and it’s three leaves to teach the Irish people about the trinity (Father, Son, Holy Spirit).  F3 also has three branches (Fitness, Fellowship, & Faith).  I like the symbolism of the Shamrock, and it is a reminder to us, as it is found all over the campus.
MOLESKIN:
Cheet Sheet’s Daughter
Mailbox’s coworker Steve and his battle with cancer
Gump & Spotter’s Mom and her battle with cancer
Pool Boy’s parents are both having surgery this week
The world, as we continue to deal with the ripple effects of Covid 19.
ANNOUNCEMENTS:
N/A

Being Content

THE SCENE: 47 degrees & beautiful today…no gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Mosey

THA-THANG:

McWherter Parking Lot (Light Pole to Light Pole)

  • PAX will run to each parking stripe and do various exercises from light pole to light pole
  • Early finishers will plank or Al Gore
  • Exercises included rounds of:
    • diamond push-ups X 50
    • wide merkins X 50
    • plank squats X 50
    • merkins X 50
    • squats X 50
    • Little Baby Crunches X 100
    • Burpees X 25
    • American Hammers X 100
    • Mountain Climbers X 50
    • Donkey Kicks X 25
  • Mosey to Bagwell Center

Bagwell Center – Dips & Step Ups

  • 3 Rounds of 15 Dips and 20 Step Ups/Box Jumps
  • Mosey back to AO

MARY:

  • Flutterkicks (IC X 25)
  • LBCs (IC X 20)
  • Pickle Pounders (IC X 21)

COUNT-OFF & NAME-O-RAMA

10 HIMS at the Bootcamp & 13 HIMS at RUSH led by Edit

CIRCLE OF TRUST/BOM:

Content – In a state of peaceful happiness

I’m typically not very flexible. I’m a planner and like to be organized. This pandemic has been terrible but a blessing.

Obviously, 70,000 people in the United States have died from the Coronavirus and the numbers will continue to grow.

I can’t travel for work, I’m now a home school teacher so I have learned to be more flexible and patience.

Last night, we tried to order Mexican food for Cinco de Mayo and couldn’t get through to anywhere so we decided to go to Taco Bell. All Taco Bell’s were packed!  We ended up getting our daughter Chick Fil A & my wife and I ordered wings from Wild Wing Café. We rode around listening to music and realized it was the first time the three of us had been in the car together for more than a month!  It was a great night.  We had fun and I felt blessed that we had food on the table.

Our youngest daughter, Alex, was going to Illinois for a week but my wife’s cousin, Mary, called last night that she and one of her sons have the Coronavirus. They’re sick but not feeling too bad. So, Alex isn’t going to Illinois next weekend but we’re hoping sometime in the next couple of months to see her cousins. I was honesly looking forward to a week without homeschooling so I could work a bit. However, that’s not in the cards so I’ll suck it up and just appreciate that I have a healthy daughter and enjoy the time I have with her and pray she will enjoy our time together and eventually get to visit her cousins in Illinois later this year.

Phillippians 4:11-13 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN: 

It was good to be on Q but no F3 for a couple of months & me travelling so much over the last 6 months definitely made me a little rusty on leading the Warm-O-Rama & BOM.

ANNOUNCEMENTS:
MOTHER’S DAY IS THIS SUNDAY – TAKE CARE OF THE MOTHER’S IN YOUR LIVES

Back to the Project

THE SCENE: Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 10 harry Rockettes IC
THA-THANG:
Mosey to the K2-5 hill.  Perform 11s starting with 10 burpees at the bottom and 1 squat at the top.

Mosey through the park towards the high school. Stop and do 20 derkins and 20 step-ups/box jumps.

Continue mosey to entrance of high school.  Using the loop, begin with a 30 second run.  Every 30 seconds, drop and perform exercises with an alternating 30 second run in between.

  • 30 second run
  • 30 second merkins
  • 30 second run
  • 30 second squats
  • 30 second run
  • 30 second heels-to-Heaven

AMRAP until time to head back to the flag.

MARY:
Dealer’s choice of ab exercises.
COUNT-OFF & NAME-O-RAMA
6 HIMs made it out today.
CIRCLE OF TRUST/BOM:
This extra time at home with my family has made me realize how easy it is to take our loved ones for granted.  I have been able to more-readily witness all of the things my wife does for our family and how little recognition and appreciation she receives for it.  It hit me the other day that I had not shown any affection to my wife all day, despite being in the same house.  I couldn’t believe how complacent I had become.  I want to encourage everyone to take advantage of the time you have each day to let your loved ones know how much you care for them. Show them how much they are appreciated and let them know as often as possible!
MOLESKIN:
Great to be back in the gloom!
ANNOUNCEMENTS:

JUCO RECON MISSION

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER:  Full F3 Disclaimer given along with COVID19 restrictions
WARM-O-RAMA:  Merkins(IC), Squats(IC), Plank Jacks(IC), Cherry Pickers(IC)
THA-THANG:
JUCO RECON:  Divide up into three teams of 5.  Each team will attempt to complete all three Missions (one at a time) located at three different areas on campus, rotating counterclockwise to the next mission after completion of the previous one. Teams will separately run to each, staying on pavement at all times (grass medians are lava).  Why? Because each time the team makes a turn and changes direction (even the slighter ones), the team does 15 Merkins, 15 Squats, 15 Plank Jacks. If any team member inadvertently tries to cross a median to avoid a turn, it’s 10 Burpees for the team and back to the pavement.

  • Mission 1: Large East Parking Lot by Duck Pond- Bernie all the way across and all the way back
  • Mission 2: Coupon Pile at Loading Dock – 100 Curls, 100 Tri Extensions
  • Mission 3: Sophomore Hill – Bear Crawl all the way up hill, Crawl Bear all the way down opposite side (this was awful)

MARY:
Flutter Kicks (IC)(x25), LBCs (IC)(x25).
COUNT-OFF & NAME-O-RAMA
15 Strong
CIRCLE OF TRUST/BOM:
Scripture states that God is Love.  Scripture states Love embraces Patience, Kindness, Truth, Resilience, Faith, Hope, Endurance, and Perseverance. On the other hand, Scripture states Love resists, stands against, and is opposed to Envy, Boasting, Arrogance, Rudeness, Selfishness, Anger, Resentment, and Wrongdoing.  Do you practice the above attributes that are embraced by Love?  Over the past few months, we have all had extra time perhaps to meditate on what really matters in life, what we place our trust and hope in.  For me, all of my hope – the only true hope I believe we have in this world – is Jesus.  It is all about Him for me.  He means more than family, more than my personal health and fitness.  Just Him, Jesus.
MOLESKIN:
It was great to be back out at JUCO with these men.  Snaggletooth wanted me to name the workout, “THAT SUCKED.”  I felt the above title was more appropriate.
ANNOUNCEMENTS:
Booster on Q Wednesday.