F3 Knoxville

Tag: Matlock

Trio Co-Q Spirit Driven Appreciation at the Asylum

THE SCENE: Cool & crisp 26 degrees
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Merkins, Tie-Fighters, Windmills, Cherry Pickers, Rockettes, T-Merkins, Suicide Sprints with Bobby Hurley, Big Boys, Run up Baby Everest & Man Makers.
THA-THANG:

This was a spirit led Co-Q with Sawdust taking the Warm-O-Rama, Pac-Man taking a round & Snitch wrapping it up.

  • Pac-Man
    • Pav-Lov Table Rows & Wall Sits (2 Rounds)
    • Toe Merkins (4 sets of 22, for a total of 88)
    • Up Cardiac with Burpees, Superman & Big Boys (2 Rounds)
  • Snitch
    • Elevens with Step-Ups & Incline Merkins
    • Elevens with Squats & Dips
    • Down Route 66 with adding 2 LBC at each Lamp Post

MARY:
Not time for Mary.
COUNT-OFF & NAME-O-RAMA
We had a total of 5 HIMs, including Honeydew visiting from Shamrock.
CIRCLE OF TRUST/BOM:

  • Snitch detailed out the 5 languages of appreciation for those we lead:
    1. Words of Affirmation
    2. Time
    3. Acts of Service
    4. “Appropriate” Touch
    5. Gifts

ANNOUNCEMENTS:
None to mention.

The Night Before Preview

THE SCENE: Chilly but not too bad.  About 40 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 ssh on 4ct then the first corner of the parking lot 10 merkins, second corner 10 tempo squats, 3rd corner rocky balboa’s, and then we butt kicked down did some windmills and mosey’d back.
THA-THANG:
Mosey to the stop sign near the overlook.  Simple circuit of 5 exercises at 20 reps followed by a run.  The choice of the run was either up to the overlook (short run) or the road at the asylum (long run) *Goal was to get through the exercises 5 times for 100 reps of the following

 

  • Merkins
  • Dry Docks
  • 4ct Flutters
  • Jump Squats
  • Burpees

MARY:
Back in time for 20 4ct Freddy’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read a short bit from Oswald Sanders book on Spiritual Leadership.  The first characteristic of a spiritual leader…Discipline!  Talked about conquering ourselves.

The Seinfeld Q (A Q About Nothing)

THE SCENE: Perfect morning.  Cool, crisp, BSRIA!
F3 WELCOME & DISCLAIMER: The Pax was a bit rowdy, but it got done.
WARM-O-RAMA:
SSH, froggy squats, Iron Mikes, Rockettes, line hopping, tempo Merkins, some Yoga/stretching, karaoke, Super Mario
THA-THANG:

  • Suicide Route 66 with squats and Merkins. (much complaining)
  • 2X4’s – 1/2 the Pax did 2 pull ups followed by 4 step back lunges until 10 total pull ups were done. The other 1/2 did core work and then the Pax switched out.
  • Jack Webb – 1:2 ratio up to 10 Merkins and 20 air presses.
  • Catch Me If You Can – featuring 5 Burpees, 10 BBS, 15 Merkins, 20 Flutter kicks (a reasonable amount of air hunger and complaining)
  • Over to Cardiac for Cardiac in 3 ways – Bernie to first corner, bear crawl to second corner, AYG to the top.  Rinse and repeat.
  • Pax stumbled back to the AO

MARY:
In and outs, Big Wheels forward and back, Boat/Canoe
COUNT-OFF & NAME-O-RAMA
13 Pax.  Q-bert (no tag in the system yet) in addition to those listed.
CIRCLE OF TRUST/BOM:
After a tough week, the QIC tried for about 2 hours to come up with a word but to no avail.  Sometimes you put in the effort but don’t succeed, and that’s ok.  There’s a lot to learn in failures.
MOLESKIN:
I really enjoyed this Q! Solid mumble chatter. Also, thanks for the comments on Slack about the Q.  That brought some positive closure to the week for me.
ANNOUNCEMENTS:

  • 0700 workouts for Thanksgiving and the Friday after.
  • December 3rd – Christmas parade. More info and sign up/HC sheet coming soon.  2.0’s welcome. Goal is to increase membership.

Pictionary at the Pav-Lov Asylum

THE SCENE: Hurricane Nicole was threatening rain so we moved to the Pav-Lov with 61 degrees and a rain mist.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Toe-Merkins, Mountain Climbers Tie Fighters and a lap around the parking lot.
THA-THANG:

Tried to figure out the pictures of the workouts while rolling a wooden die to figure our rep count. Oh, did I mention we used a multiplier of 11, since it is 11-Nov-22.

Bearpees
Hello Dolly
Freddie Mercury
Lt. Dan
Junk Science (40 Merkins)
Big Boy Sit-Ups
Froggie Squats
Bobby Hurley
Tennessee Rocking Chair
Little Baby Crunches
ATMs
Carolina Dry Docks
Flutter Kicks
Iron Mikes
Gas Pumpers
Bonnie Blair
Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
V-Ups
X-Factors

MARY:
Because we didn’t get enough ABs, we did some standing oblique crunches.
COUNT-OFF & NAME-O-RAMA
10 HIMs made it through the threat of a hurricane to grind out a workout.
CIRCLE OF TRUST/BOM:
John 15:13 says “Greater love has no one than this: to lay down one’s life for one’s friends.” We used this as the focus of our thanks to our Veterans. I listed 13 members of my family tree that have served in our armed forces from the American Revolution to the Vietnam War.
ANNOUNCEMENTS:
None this time.

Bringing 300’s to 17 Hims

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves 

WARM-O-RAMA:  

  • 11 LBC forward
  • 10 LBC backwards
  • 10 Seal claps
  • 10 Overhead claps
  • 10 Chattanooga Cherry pickers
  • 5 Knoxville Cherry pickers
  • 20 Booyah merkins  with a buddy

THA-THANG:
300’s

  • The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins,  walked back together. Rinse & Repeat 10 times

Climb and tag

  • The PAX divided into two  units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

  • The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY:  the PAX got on their 6 and completed some core

  • 25 America hammer
  • 25 heels to Heaven
  • 25 Awkward turtles
  • 25 little baby crunchesCOUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Roman’s 5:1-5

  • Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
    Romans 5:1‭-‬5 ESV
    MOLESKIN:
    God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
  • ANNOUNCEMENTS: from Hands
    F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.