F3 Knoxville

Tuesday Card Game

THE SCENE:  Overcast. 70 degrees. Low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x10 IC
SSH x15 IC
Hillbilly x10 IC
Tempo Merkin x10 IC
Tempo Squat x10 IC
8-ct Bodybuilders x5 IC

THA-THANG:
After warmup, formed two lines on Petey & Amazon. PAX mosey to Amphitheater and circled up.

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Inverted Rows IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 20 reps
Face cards = 15 reps
Less than face = Value of Card

Joker pulled:

All PAX run to top of amphitheater steps for the shoulder shredder:

4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 total sets to get to 100 reps

Bear crawl down amphitheater steps after.

Continued with Deck of Cards. Couldn’t finish so the last set of exercises I pulled 4 aces to hit 20 of each exercise before endex.

COUNT-OFF & NAME-O-RAMA
24 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Discussed the importance of focusing on one thing and doing it well rather than multi-tasking as it pulls attention away and it’s difficult to get momentum generated. “Never half-ass two things. Whole-ass one thing.” Ron Swanson

ANNOUNCEMENTS:
Big Ball to start Monday workouts

Rise Up to Fall Back

THE SCENE: Cool and Dark… and a little grassy
WARM-O-RAMA:
Side-Straddle-Hops, Baby Arm Circles, Arm Stretches, Cherry Pickers, Windmills, 8-Count Merkins
THA-THANG:
Ring-of-Fire Merkins to 7

Buddy Bear Crawls (2x per PAX) + 25 Squats (4x)

Descending Sprint + Burpee Cardio Ladder

Tunnel of Love (2x)

MARY:
Row, Row, Row your boat (and canoe)
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Train your body, mind, and soul! You always fall back to the level of your training, so rise up and get better!

Another unneeded garage sale

THE SCENE: 70 and rain in the forecast, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo lunge x12 IC
Shoulder taps x12 IC
Monkey humpers x10 IC
SSH x20 IC

THA-THANG:
Get keys in the bag and mosey south toward 11th Street parking garage.  Once inside the garage, circle up for a super easy 3 minute workout.  Workout consists of alternating planks: high plank (front leaning rest/merkin position) for 15 seconds, followed by low plank (resting on elbows) for 15 seconds, then flapjack every 15 seconds until 3 minutes are up.

Slow mosey up the ramp to the next level of the parking garage for a Hot lap around that level.  Each exercise is a way to move to the next corner.  Jack rabbits wall sit while waiting on the 6 to complete each leg of the lap.  Exercises as follows:

  • Bear crawl
  • Duck walk
  • Burpee beam jump (at each overhead concrete beam, stop and do a burpee, on the jump portion you jump up and touch the beam overhead)
  • Inch worm

Mosey up another level for the four corners routine.  Simple run between each exercise.  Exercises as follows:

  • Box cutters x20
  • Alternating hand merkins x20 (10 each hand.  Start with one hand on the curb and one hand on the ground and perform a merkin, switch high and low hands each rep OR do 10 with one hand high then switch for the remaining 10)
  • Bobby Hurleys x10 (deep deep squat jumps – squat down and put palms flat on the deck, pause then jump)
  • Jump lunges x20 (10 each leg)

Rinse and repeat for three laps around.  Recover and 10 count.  Begin mosey back to start point.  Pause for squats while waiting on Preacher who took a wrong turn in the garage.

MARY:
Captain Thor up to 3:12
COUNT-OFF & NAME-O-RAMA
19 strong including 1 FNG: Passport, Soot, Swanson, Preacher, Amazon, Reverb, Quarantine, Red Writer, Guano, Jenner, G6, Gutenberg (FNG), Singlet, Butterfly, Moana, The Voice, Careless, Petey, Abort
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A little field work

THE SCENE: 68 degrees, cloudy, 100% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward/back (4ct) x 12

Cherry Pickers x 10

Tempo Squat x10

Angle Grinder x 5

SSH x 20 (4ct)
THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • 4 Corners:  4 laps around the field with exercises at the corners (Lap 1: Merkins x 15, Lap 2: BBS x 15, Lap 3: CDD’s x 15, Lap 4: Heels to heaven x 15).  Once finished alternate 15 (4ct) flutter kicks and mosey sideline until 6 arrives.
  • Bearmuda Triangle:  3 cones ~30 yards apart.  1 burpee then bear crawl to 2nd cone, 2 burpees then bear crawl to third cone, 3 burpees then bear crawl to start.
  • Burpee Dan:  sideline to sideline.  1:4 Burpee/lunge across.
  • Mosey back to AO

MARY:

Flutter kick (4ct) x 15

COUNT-OFF & NAME-O-RAMA
16 strong.  Welcome Anklet from Memphis

CIRCLE OF TRUST/BOM:

What is your identity?  We are all going through life trying to make a name for ourselves.  We all want to be good at something.  He’s a good attorney, runner, smart, funny, etc.  We frequently feel to be successful we must take something or earn it.  Although many of these things are noble pursuits, when we chase them for our own glory or make them the cornerstones of our lives we find it exhausting, chasing after the wind.  Our frequent failures lead to guilt or depression.  Even when we succeed it is fleeting or not enough.

The truth is God has given us a name and established our identity in Him.   Even more, it is a gift, something we did not earn.

When we find our identity in Christ it frees us to pursue our passions for His glory.

MOLESKIN:
Thanks to Jenner for sharing and giving an update on his pursuit of medical school.  Praise for doors opening in the application process and prayers for his continued journey to becoming a doctor

Alphabet Soup, Big Ball Style

THE SCENE: Balmy mid-70’s with LOTS of humidity!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x10 IC

Baby Arm Circles Forward x10 IC

Backers x10 IC

Little bit of this (Right arm across)

Little bit of that (Left arm across)

Hillbilly x10 IC

Little bit of this (Right arm stretch overhead)

Little bit of that (Left arm stretch overhead)

Michael Phelps

THA-THANG:
This morning, we decided to make sure we got ourselves in a full-body workout! We began our workout by moseying to the ledge of the amphitheater stage:

  • 15 single IC leg squats with right leg
  • 15 single IC leg squats with left leg
  • 15 incline merkins IC
  • Another set of single leg squats IC x 10
  • 10 incline merkins IC
  • Go up to handrails and as a group do 15 single count reverse pulls

Mosey over to the Church Street United Methodist back parking lot with the hill. We got in groups of 3 (2 groups had 4). One partner at the top and one parter at the bottom. Partner 3 is the runner that makes everyone rotate.

At the top, Partner 1 chooses 2 rocks that he can do a merkin with while partner 3 chooses a rock he can do squat-thrursts with.

For Time:

Partner 1 does merkins while gripping his rock, after each merkin he does a row with each arm

Partner 2 is at bottom of hill doing 10 squat thrusts with his rock then rotating to 10 mountain climbers

Partner 3 starts at bottom of the hill next to Partner 2. He’ll Bernie Sanders halfway up the hill, then run forward to Partner 1 at top of hill. Then, Partner 1 will run down hill, rinse and repeat

1 Minute Break

Continue exercise except this time Partner 1 will start with 5 Carolina Dry Docks at top of hill, then do 5 merkin rows with his rock. Partner 2 will just do squat thrusts. Partner 3 continues running.

Mosey over to top part of church parking lot near Henley Street Bridge. The PAX decided we wanted to get on the level of my almost one year old so we chose a medium-sized bolder and spelled the alphabet (all UPPERCASE) together, with each letter beginning at our belly button. Some of the PAX decided they wanted to spell their letter in italics, hieroglyphics, san script and Times New Roman…so I let them.

From our spelling bee, we moseyed back to the amphitheater where we did 10 more IC single leg squats then moseyed back to the AO for a little ab’s.

MARY:
15 IC Grinders, each side

25 Star Gazer LBC’s
COUNT-OFF & NAME-O-RAMA
23 PAX (including 2 FNG’s): Half Caff, Moana, Thread Count, Butterfly, Jenner, Petey, Cowbell, Careless, Casper, Soot, Abort, Guano, Quarantine, Uncle Rico, Duggar, Roto, The Voice, Bulldog, Bitcoin, Soup, Reverb (FNG), Beaker (FNG), Passport (QIC)
CIRCLE OF TRUST/BOM:
“Proximity breed empathy. Distance breeds suspicion.” Across our country and in our day-to-day lives, we use the words “Us” and “Them” a lot. An African-American pastor recently stated that saying in relationship to the racial divide in our country. But, I think this can be applied to many areas of our lives, not just race. Do we have a relationship with “those people” who look different from us, act different, in a different socio-economic class than us? Maybe you’re in a fraternity and look down on others who may not be in your “group.” Or, maybe it’s something like the LGBTQ community, that all you know about them is things you’ve seen at a distance but don’t actually know anything about them or anyone in the group.

My challenge to you is to ask “those people” who you’d otherwise not be in close relationship about their story. People love to talk about themselves. I think you’ll quickly begin to have empathy for them and be reminded of how we’re all created in the image of God. Reach out to someone who’s not like you and maybe you’ll see a side of empathy you didn’t know you had.

MOLESKIN:
The PAX pushed hard today! Mumblechatter was great and felt like everyone got a little bit better after this morning.
ANNOUNCEMENTS:
Make sure to get on GroupMe for announcements and updates. Abort mentioned about getting a Big Ball kickball team together and will get more info out to us.