F3 Knoxville

Tag: Passport

P3 at F3

THE SCENE: Temp in the 70’s with a little breeze.  Perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles IC x 10 each way

A little of This and a little of That

Hillbilly’s x10 IC

Tempo squats x10 IC

Tempo Merkins x10 IC

THA-THANG:

  • Mosey to rock pile behind Veterans Memorial
    • Walk to corners of the field with rock over head
      • 1st corner – Mountain climbers x10 IC
      • 2nd corner – Peter Parkers x10 IC
      • 3rd corner – Mountain climbers x5 / Peter Parkers x5
      • Walk with rocks over head to return them to pile.
  • Mosey to Big Ball steps
    • Battle Buddy:  #1 runs up stairs, stops at first landing for 2 burpees.  Top landing 4 burpees.  Back to first landing 2 more burpees then to bottom to tag buddy.  Meanwhile buddy #2 does flutter kicks, American Hammers, etc until buddy #1 tags.  Each buddy up stairs 4 times.
  • Mosey around the corner and up the hill to the intersection close to the Art Museum.
    • Circle up:
      • flutter kicks x 10
      • Merkins x 10 OYO
      • Hello Dolly x 10
      • Merkins x 10 OYO
      • Box Cutters x 10
      • Merkins x 10 OYO
      • LBC’s x 10
      • Merkins x 10 OYO
      • American Hammer x 10
      • Merkin x 10 OYO
  • Mosey back to AO

MARY:
Had time for a little “Amazon shoulder shredder”:  Baby Arm circles, overhead claps, seal claps, etc

COUNT-OFF & NAME-O-RAMA
13 PAXs total with 2 FNG’s
CIRCLE OF TRUST/BOM:
Remembering a friend who I was able to spend some time with and learn from his wisdom.  He was a WWII veteran and shared his experiences and relationship with God with me over breakfast each Friday morning.  One morning he shared his thoughts as we talked about God’s Glory. As we usually think of F3 as a lot of physical fitness, I present to you “P3” for spiritual fitness.  My friend shared with me 3 things he thinks about when he thinks about God’s Glory.  God’s Presence, God’s Power, and God’s Purpose.  Let’s remember to be in God’s presence, rely on His Power, and seek His Purpose for our lives.  When we do we will not only experience His Glory but we will glorify Him.
MOLESKIN:
Pray for Passports foster daughter, Jobs for people in the Fellows program, and for Lee Murphy’s job situation.
ANNOUNCEMENTS:

Getting to know Big Ball

THE SCENE: Beautiful weather at the Big Ball!
F3 WELCOME & DISCLAIMER administered!
WARM-O-RAMA:
20 SSH, 10 Tempo squats, 15 mountain climbers IC, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
Mosey to the playground and locate a good pull-up spot.  Perform 8-count body builders with a pull-up at the top of the jump with pyramid style reps:  2, 4, 6, 8, 6, 4, 2.  Each set consisted of the stated count of each portion of the exercise, e.g. 2 merkins, 2 plank jacks, 2 pull-ups.

Mosey to the stairs beside the Big Ball.  Perform 11’s using both sets of stairs.  Start with 10 burpees at the bottom and 1 squat at the top.

Mosey back toward the fountain and stop at the closest corner of the “track” around the park.  With hard runs between, perform theses exercises at the corners (1 exercise per corner):

  • 15 merkins
  • 15 diamond merkins
  • 15 Carolina Dry Docks
  • 15 squats
  • 15 lunges each leg
  • 15 sumo squats
  • 15 Freddie Mercury IC
  • 15 Imperial walkers IC
  • 15 flutter kicks IC

MARY:
An attempt at a “square” merkin.  I am sure someone has an awesome name for these.  4 PAX form a square and put their legs on the PAX’s upper back behind them and everyone’s feet will be off the ground.  One group had to modify due to risking further back surgeries.  We definitely don’t want that to happen.  The other group of 4 successfully completed 5 or so reps.  Nice job!
COUNT-OFF & NAME-O-RAMA
8 HIMs in attendance today.
CIRCLE OF TRUST/BOM:
Ephesians 5:22-25.  The relationship between a husband and wife should be the most important earthly relationship.  A husband should be willing to die for his wife just as Christ died for us.  The relationship we have with our children, though very important, is secondary.  Keep this in mind and make sure we are showing our love to our spouses.
MOLESKIN:
YHC snagged this Q at the last minute last night and I am glad I did.  Great group of HIMs to lead!  I look forward to other opportunities to enjoy F3 with them in the future.
ANNOUNCEMENTS:
OEW fundraiser at Abridged on Thursday.  Don’t forget to sign-up for Hardship Hill coming up on May 18th.

In honor of Mom turning “72”!!

THE SCENE: Temp in the 60’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25

Merkins IC x 10

American Hammer IC x 20

Flutter Kicks IC x 17

For a total # of reps = 72
THA-THANG:

  • Mosey to rock pile to choose a coupon and return to yard area
    • With a battle buddy, completed 72 reps of each exercise with coupon
      • Squats
      • Overhead press
      • Curls
      • Pull ups
  •  Without coupons, Lunge x 40 then Bear Crawl x 32 across field
  • 4 corners:  High Knees, Squats, Crunches, Merkins x 18 each with 3 burpees in center of field between each corner.
  • Mosey to curb for Wheel of Merkin.  10 Merkins at each position on curb.
  • Mosey back to rock pile to deposit coupons.
    • Ring of fire of merkins

MARY:
Flutter kicks x 18

Box cutters x 18

Imperial walkers x 18

8 count body builders x 18
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go anywhere we represent someone.  Either our family, company, church, etc.  Through our speech, actions, attitudes, etc. let’s represent well.  More importantly, if we are followers of Christ, be aware that we represent Him and to make sure our words, attitudes, actions, etc represent Him well to others.
MOLESKIN:
Prayers for Soot as he’s deployed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

always have choices

THE SCENE: 31* and clear, definitely welcome when the forecast was mid-20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sumo Squat x10 IC
SSH x10 IC
Wide merkins x10 IC
SSH x10 IC
Shoulder taps x10 IC
THA-THANG:
Mosey out of start point to base of the big ball.  Lots of chalk on the ground, two rounds of exercises each with a separate cash in.  Perform cash in exercise before each listed exercise, perform listed exercise, then have the choice to run the big ball stairs up and down twice, or run to the amphitheater stage and back one.  One option is shorter but stairs, the other option is longer distance but flat.  Repeat cash in and move to next exercise in the list and take your choice again. Round One cash in exercise is 10 merkins, exercises as follows:

  • 25 Iron Mikes (left/right 1)
  • 25 Big boy sit ups
  • 25 Overhead claps on 4-ct
  • 25 Calf raises on stairs on 4-ct
  • 10 Eight count body builders

Ab exercises until everyone finishes Round 1. Round 2 is very similar, except the finishing exercise you can run the stairs twice, run to the stage, or you can do 10 pull ups on the Big Ball.  Same format, cash in, perform exercise from the list, run or pull ups.  Cash in exercise is 10 big boy sit ups, exercises as follows:

  • 15 Jump squats
  • 15 Shoulder taps in plank on 4-ct
  • 20 Carolina dry docks
  • 10 Burpees
  • 10 Sit up ups

Mosey back to start point.

MARY:
No time for Mary, fortunately got some core work during workout.
COUNT-OFF & NAME-O-RAMA
Lucky 7 at the BB: G6, Cowbell, Rousey, Passport, Midas, Swanson, Abort
CIRCLE OF TRUST/BOM:
Today’s Q was all about choices.  You always have a choice, you may not think you do or you may not like the choices, but you always have them.  Sometimes people want to remove choices so they can blame circumstances, but that isn’t always the case.  Two quotes about choices:

“If you choose not to decide, still a choice has been made” – Rush
“Attitude is a choice.  Happiness is a choice.  Giving is a choice.  Respect is a choice.  Whatever choice you make, makes you.  Choose wisely.”

Go forth through the day and try to realize you have more control over more things than you want to believe.  Use that to better yourself and those around you by choosing to live with love and patience, kindness and virtue.
MOLESKIN:
Continue prayers for Passport and his back injury, hoping he can avoid surgery; prayers for the Fugate family who lost their son in an auto accident; prayers for our ROTC folks who shared the field with us this morning; prayers for our man SOOT as he prepares to deploy to Kuwait

Read me like a book

THE SCENE: 35* and NO RAIN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial walker x10
  • Bat wing
    • BAC forward x20
    • BAC reverse x20
    • OH Claps x20
  • Tempo squat x10
  • 4 count merkin x10
  • SSH

THA THANG:

Ascending curb crawl 1-13. Bear crawl from one curb to the other, do 1 merkin. Bear crawl back to the original side, 2 merkins. Continue up to 13 merkins.
Decision time: 5 exercises at 5 different places, PAX choose rep count of 10, 20, 30, 40, 50. PAX choose the reps before knowing the exercise, and once they’ve used a number they can’t use it again.
  • Star jumps @ Big Ball (50)
  • Sit ups @ stage (40)
  • Burpees @ fountain (10)
  • Curls with rocks @ L&N (30)
  • SSH @ South end of park (20)

PAX read me like a book, burpees only 10 reps. G6 called it before we ever got there too.

20 sprints. Do 20 of exercise, sprint to the other end of the road and continue reps of said exercise until everyone has made it. Call a new exercise and repeat.
  • Diamond merkins
  • Squats
  • Sit ups
  • Wide merkins
  • Plank jacks
  • Burpees (10)

MARY:
Flutter kicks x20
Sit ups x20
Box cutters 10
COUNT-OFF & NAME-O-RAMA
10 Strong (get to keep my beard): G6, Reverb, The Voice, Amazon, Rousey, Passport, Cowbell, Duggar, Swanson, Abort
CIRCLE OF TRUST/BOM:
The Einstellung Effect: the negative aspect of having experience.  We all usually think having experience and even success somewhere is a good thing, and it is.  However, this effect describes the type of confirmation bias that arises from having success at something: you might not consider other options which might be even better or more beneficial.  Challenge to myself and other PAX to not only try to get better at things which they struggle with, but also occasionally take a look at things you do well, and consider that you might have another option.  My personal challenge is to try to find a way to love my family and friends in a better way. AYE!!
MOLESKIN:
Continue to pray for Passport and that hopefully he can avoid another back surgery, for G6’s son Rick who still has a fever following his operation, and for Swanson and his wife and family.