F3 Knoxville

Tag: Putt-putt

Big Ball Circuit

THE SCENE: cool but warmed up quickly
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
25 – Side Straddle Hop, A little bit of stretching, and I cant count to 8 while doing body builders
THA-THANG:

  • Disclaimer
  • Warm up
    • Side Straddle hop – 25
    • Stretching
  • 8 count Body builders – 5
  • Mosey to the big ball
  •  Circuit 1 – lap around pond after circuit with bear crawl down stairs, R & R
    • Toe touch sit ups – 12/15
    • Plank – 30/45 sec
    • Jump squats – 12/15
    • CDD – 12/15
  • Circuit 2 – lap around pond after circuit with bear crawl down stairs, R & R
    • Squat thrusters – 12/15
    • Bear crawl shoulder taps – 12/15
    • Plank row – 30/45 sec
    • Hello dolly – 12/15 4 count
  • Circuit 3 – lap around pond after circuit with bear crawl down stairs, R & R
    • Frog squats – 12/15
    • Flutter kicks – 12/15 4 count
    • Plank one arm – 30/45 sec
    • Pull-ups – 12/15
  • Mosey to fountain

MARY:
7 FNG’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
be present in someone’s life. take the time to find out what is going on.

Just Do It.

THE SCENE: 50’s – calm 

F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your Q this morning. I am not a professional and you are here on your own volition, so if you need to modify any of the exercises we do this morning feel free to do so! But push yourself and those around you.”


WARM-O-RAMA:
1. Cherry-Picker: 15 x 4 in cadence

2. SSH: 20 x 4 in cadence

3. High Knees: 20 x 4 in cadence

4. Plank Jack: 20 x 4 in cadence

5. Merkin: 10 x 4 in cadence
THA-THANG:
PAX put keys/wallets/etc in Steam’s ruck

Steam assigned flag carrying duty to different PAX members throughout the beatdown

  • Mosey to The Foundry
    • Mosey around the back (bottom lot)
    • 15s
      • Assemble battle buddy teams
      • Bottom lot = Battle Buddy situps
        • Fingers interlocked behind head – battle buddy hold feet
        • Start with 14 BBSs
      • Top (Front of The Foundry) = Merkins
        • Start with 1 merkin
      • Time Crunch —- PAX recovered at bottom lot
      • G-6 led PAX in 10 – 4 count merkins as the exit ticket
  • Mosey Right out of The Foundry
    • Mosey to bridge tunnel leading to under I-40
    • Peel
      • 2 columns facing the tunnel ahead
      • QIC gave the command “PEEL” & each battle buddy team sprinted to the middle of the tunnel – executed 5 merkins – and sprinted to the other side and held the squat position until all PAX recovered
      • All PAX waiting their turn to PEEL held squat position
  • Mosey to middle column in open parking lot under I-40
    • 8s
      • @ middle column – 7 smurf jacks
      • @ trailer across lot = 1 squat
    • QIC rallied PAX @ trailer with flag
    • Full out 100% sprint back to middle column
  • Mosey back to AO
    • F3 Cadence Call by QIC
  • Abs @ AO
    • Frank led PAX in American Hammers & Flutter kicks until 6 arrived

COUNT-OFF & NAME-O-RAMA

27 total – 2 FNG

Quarantine – Steam – Put-Putt – Swanson – Baby-Face – Hillary – Abort – Amazon – Rousey – Rascal – Butterfly – Bessie – G-6 – Frank – Creeper – Plunger – Cowbell – Careless – Crouton – Prom Night – Petey – Cheatsheet – Cliffhanger – Ringworm – Cougar – Dipper – Bareback

CIRCLE OF TRUST/BOM:
1 Chronicles 28:10 = Be careful now, for the Lord has chosen you to build a house for the sanctuary; be strong and do it.

(MSG) “…..be brave and determined and do it.”

God is calling us as men to be strong – to be determined – to do it. He’s called us to build for him, not tear down. I don’t feel like I’ve been strong and have been doing it lately.

That’s where this circle doesn’t just stay here. Take this encouragement outside of 0530 – 0615.

 

Pray It Out

PRs: G-6’s friend who is battling cancer – for their family

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.

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.

Tammy Wynette at the Ball

THE SCENE: 64 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills 10x in cadence
  • Tempo squat 10x in cadence
  • Side straddle hops 25x in cadence
  • Tempo merkin 10x in cadence

THA-THANG:
PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.

One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.

Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.

Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.

Set 1 – lunge to cones, perform burpees 3/6/9/12 reps

Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps

Set 3 – crab walk between cones, perform merkins 5/10/15/20

Recover to fountains

MARY:
4 count flutter kicks, 20x in cadence
COUNT-OFF & NAME-O-RAMA
26 PAX including 5 FNGs.  Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
CIRCLE OF TRUST/BOM:
“Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.”