F3 Knoxville

Tag: Petey

Being Flexible Is More Than Doing Yoga…

THE SCENE: Warm and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, Merkins x10 IC, Tempo Squats x10 IC
THA-THANG:

PAX formed two lines and moseyed to the TN Ampitheatre and partnered up with a battle buddy.

The PAX completed 4 rounds of each of the following:

Partner A completes 25 Merkins while Partner B sprints to the top of the Ampitheatre stairs and completes 2 burpees.  Switch out until BOTH partners have completed 4 round of each.

The PAX completed 30 flutter kicks on a 4 count in cadence and formed the mosey lines back up.

The PAX went on a mosey to the steps of the backside of THE HILL on UTK campus, each man had to sprint the stairs touching every step along the way and hold plank until everyone had completed the evolution.

The PAX moseyed by Neyland Stadium, Thompson-Boling Arena, and down by The Rowing Team Boathouse for a river mosey to the steps to the bridge by Walnut Street.  The PAX partnered back up and completed 2 rounds a piece of sprinting those stairs while their battle buddy completed 25 merkins.  After both battle buddies completed the task the PAX moseyed back up those stairs and across the bridge to Walnut Street.

PAX did an all out jailbreak sprint up the Walnut Street Hill.  A 10 count was administered and the PAX moseyed back to the Start Point for the finishing touch…

MARY:
At the Ampitheatre stage the PAX did 14 4 count plank jacks IC, Hello Dolly x 15 IC, and Boat/Canoe variations until 8 AM.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 FNG (8 seconds)
CIRCLE OF TRUST/BOM:
Spoke on stepping outside our comfort zones and being able to be flexible and selfless on a dime’s notice and the importance of being flexible each day with all that life can give us.  Belding also mentioned the prayer requests for educators, students, admin, and all involved not only in FL after the school tragedy but across the nation as we all move forward.  Aye.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Riding the escalator

THE SCENE: 65* perfect weather to get a sweat on
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward 12x IC
Baby arm circles reverse 13x IC
Imperial walkers 10x IC
SSH 20x IC

THA-THANG:
Form two lines behind Gretzky and Swanson, headed toward amphitheater.  PAX mosey in and hop up on stage for directions.  Routine is escalator – start with first exercise, then take a lap around the pond.  Get back, do the first two exercises, take a lap.  Continue adding next exercise down until you’re completing 5 exercises at the end.  Exercises as follows:

  • Plank jacks 10x on a four count (PAX instructed to do half high and half six inches off the deck)
  • Jump squats 10x
  • Pull ups 10x (pull ups performed midway at the Big Ball before returning to stage)
  • Mountain climbers 10x on a four count
  • Lunges 10 each leg

Jack rabbits perform ab exercises on stage waiting for the 6 to complete the routine.  Ab exercises led by Singlet: flutter kicks, penguins, hello Dolly’s, WWII sit ups.  Once 6 is all in, PAX recover and 10 count.

PAX begin short mosey across first bridge and up first set of stairs near the Big Ball.  Next routine is the 4 cone escalator.  Focused on lower body for first routine, second focuses on upper body.  Routine:

  • Crawl bear between cones, at each cone you have a set of merkins.  First cone 5 merkins, second cone 10, third cone 15, fourth cone 20 merkins.  Jog back to start line.
  • Inch worm between cones (start in plank, walk feet to hands, then walk hands back out to plank.  Can’t move feet and hands at the same time), at each cone you have a set of burpees.  First cone 3 burpees, second cone 6, third cone 9, fourth cone 12 burpees.

Recover and 10 count.

Slow mosey back to start point for Mary.  No jailbreak across the park so I don’t lose my pride and my stomach.  MARY:
Flutter kicks 10x IC – quick transition to
Wide flutter kicks 10x IC
COUNT-OFF & NAME-O-RAMA
27 out in force, including 4 FNGs!! Preacher, Gretzky, Sheldon, Hillary, Guppy, Steam, Stage Hand, Soot, Popeye, Putt Putt, Pfeiffer, Cheatsheet, Prom King, Quarantine, Passport, Bessie, G6, Sprinkler (FNG), Swanson, Petey, Amazon, Singlet, Cheeks (FNG), Garfield (FNG), Petro (FNG), Careless, Abort.
CIRCLE OF TRUST/BOM:
Just spoke about the terms Dolphin and Daffodil, and encouraged anyone who hasn’t read Freed To Lead to blaze through it.  Make sure to know your direction, and have a hold on what you do the best and who you care about the most, intersecting that Dolphin and Daffodil for your highest impact.  Challenge to myself as much as to anyone else.

Big thanks to Swanson for getting the prayer today, I couldn’t get my thoughts in order to properly do it.  And he executed much better than I can anyhow.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

WAR at the Asylum

THE SCENE: Gloomy and War like! Nah, pretty good weather.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Jog across PL, High Knee skip PL, karaoke PL, ALL x2
THA-THANG:

With 43 Pax, we must divide and conquer so we played a game of WAR!

  • Split into 2 groups
  • Taking turns, a man from group 1 and a man from group 2 sit down and play the game war with the provided deck of cards.
  • You loose, Your Whole group does 10 burpees
  • You win, man that turns the winning card leads his group IC in 10 SSH 4 ct
  • When 2 cards end the same, 3 cards are pulled from each side and laid down, the 4th card is turned up to reveal the winner. LOOSING group does 20 burps, the winning group takes a victory lap. Each group actually lost to war once, but one group definitely did more burps!
  • repeat until all cards are played.
  • Mosey back to the AO for DORACIDES, Partner up for 100 merkins, 200 BBS, and 300 squats

MARY:
Plank holds, then 5 merkins IC

Hello dolly x10 IC

Iron cross for 10 seconds

Never cross dolly x 10 IC

FLutter kicks x20 IC by the FNG “Dog Bite” Great job FNG!!
COUNT-OFF & NAME-O-RAMA
43 Pax inc 1 FNG Not tagged but there…. Sleep over, Ponder, and Dog Bite. Dog bite is registered but its not tagging, the other 2 are not registered….FYI
CIRCLE OF TRUST/BOM:
DISPOSITION=A persons inherent qualities of mind and character. F3 has a great disposition and the men of F3 have rubbed off on me and made me a better man. Still a LONG WAY to go for me but I am greatful and hopefully F3’s Disposition will affect other men in our community and make us better. Lets GOOOOOO! AYE!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:CSAUP COMING THIS SATURDAY AT ALCOA!

Mucho Chesto with Dora and Paula

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x20 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • Burpees x10 oyo

THA-THANG:

  1. Mosey to the amphitheater
    • Battle buddy up
    • DORA reps of the following while partner runs to end of stage and completes 10 box jumps
      • 100 Thrust Merkins
      • 100 Incline Merkins
      • 100 Decline Merkins
  2. Mosey to the Methodist Church parking lot
    • Keep same battle buddy & grab 1 rock per team
    • DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
      • 100 Overhead Press
      • 100 Goblet Squats
      • 100 Squat Press
  3. Stay in same parking lot
    • Paula Abdul the parking spaces (2 forward, 1 back)
    • 10 merkins each trip forward
    • 10 squats each trip backward
  4. Mosey back to splash pad

MARY:

  • Flutter kicks x20 IC
  • Boat/canoe
  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”.  This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week.  Where do I invest my time?  Is it on worldly possessions?  Comforts?  Fitness?  My career?  All of these things, while nice, are ultimately not what our focus should be.  Jesus is in the relationship business and we should be too.  Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls.  These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

  • G-6 mentioned he is in need of a person to help at one of his camps.  It’s a paid position…contact him for more information.
  • Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.

Roots

THE SCENE: 39 degrees, cloudy, a slight pleasant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10

SSH x 25 in cadence

Tempo Merkin x 10

Tempo Squat x 10

5 burpees on your own
THA-THANG:

  • Mosey to the Big Ball
  • Morning Call:  Pax split into 2 groups, first person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Split into groups of three, mosey towards Volunteer Landing, each group picks up one rock along the way.  Share the load until we reach Volunteer Landing.
  • In our teams of three, partner 1 does shoulder presses with rock while partner 2 performs  WWII sit-ups at other end of the Landing, partner 3 runs between performing 5 burpees in the middle.  Switch until each partner has completed both exercises.  Repeat with curls/flutter kicks, squats with rock/sweat angels, triceps extensions/American Hammers.
  • Mosey back towards the AO with rock, putting it back along the way.
  • Out of time

MARY:
No time for Mary today.  We had already put in a bit of overtime.

COUNT-OFF & NAME-O-RAMA
17 strong this morning planting good roots.  No FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:7-8 But blessed is the one who trusts in the Lord, whose confidence is in Him.  They will be like a tree planted by the water that sends out its roots by the stream.  It does not fear when the heat comes; its leaves are always green.  It has no worries in a year of drought and never fails to bear fruit.

Where are your roots?  What do you place your trust and confidence in?

Jeremiah 17:5-6 Cursed is the one who trusts in man, who draws strength from mere flesh and whose heart turns away from the Lord.  That person will be like a bush in the wastelands…

Assessing our roots:  What is your first response when tribulations or calamity strikes?  If your response is stress, fear, worry it may indicate we have faulty roots.  In trials are we life givers or takers?  In the midst of struggles are we continuing to bear fruit and breath life into others?