F3 Knoxville

Tag: Red Card

Birthday Q

THE SCENE: Dry and hot 89F weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

The Switchgrass and Squirtle show: In Rememberance

THE SCENE: 60s Sunny and Windy
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
15X Little Baby Arm Circles (front then backwards)

22X 4ct Side Straddle Hops

Little Bit of This

Little Bit of That

22X Jump Squat

Run the Space Needle

22X Jump Squat

THA-THANG:
Switchgrass has the Mic:

2 Rounds

1st Round:  (Bottom of Everest) 22 Merkins, 22 Big Boy Sit Ups, 22 Air Squats

(Midway Up) 22 Burpees

(Top of Everest)  22 Calf Raises, 22 American Hammers / Durkins, 22 Hello Dollys

2nd Round:  (Bottom) 44 Merkins, 44 Big Boy Sit ups, 44 Air Squats,

(Midway) Still 22 Burpees

(Top) 44 Calf Raises, 44 American Hammers / Durkins, 44 Hello Dollys

 

Squirtle Takes the Mic:

Mosey over to the amphitheater. (Workout modification to share space with other park patron running his dog)

Bottom of hill 5 Merkins, Bear Crawl up hill, 10 Merkins, Mosey back down hill, 15 Merkins, Bear Crawl up then 20 Merkins, Mosey back down.

Repeat same workout but with Carolina Dry Docks.

Repeat but with Diamond Merkins and Crab Crawl or Reverse Bear Crawl

Repeat with Hand Release Merkins and Crab Crawl or Reverse Bear Crawl

Mary: 22 Hello Dollies in Cadence, 22 Box Cutters, 22 Reverse Box Cutters

 

COUNT-OFF & NAME-O-RAMA
13 Pax no Fngs.
CIRCLE OF TRUST/BOM:

In memory of and making aware that 22 Veterans commit suicide everyday. Even if they aren’t a vet please reach out and help pull a brother or sister out of darkness. Show and give them hope that people really do care. – Switchgrass

We all feel from time to time that we are in a bad place, a place that hurts, a place that makes you want to quit. But there is a light at the end of that dark tunnel. God knows and cares about your situation, your pain and your life.

He has a gift for you: Encouragement

We find that many people in the bible, like us, had been easily discouraged, depressed, and felt like giving up.

Moses for example, before he was used by God to deliver the Israelites from slavery, he wanted to give up at several points when circumstances didn’t meet his expectations.

Imagine getting to a stage in your life where you think you are too old and the idea that freeing the Israelites was a mistake. And then God showing up in a burning bush to revive your desire, power and might to accomplish that task.

If you’re still breathing, God’s not done with you. Your life has purpose and meaning.

  • Condensed from the You Version Holy Bible App, 13 Reasons to Keep Going, daily devotional plan.

 

MOLESKIN:
Keep Austin East and Jinxy in our prayers. Remembering Jetlag, Squirtle’s and other Pax’s friends and family members who fell victim to suicide.
ANNOUNCEMENTS:
No announcements

Two For Tuesday: Buy One Get One Half Off

[ The Scene ]

  • 60s?! 60s.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’m honored to be your Q this evening
  • Couple of things before we kickoff
    • I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone else so if you need to modify anything we do this evening feel free to do so but push yourselves and the men around you!
      • They deserve it and so do you
  • FNGs?
    • Trent Keeler

Two For Tuesday: Buy 1 Get 1 Half Off

[ Warm o Rama ]

  • SSH: 20×4
    • SSH: 10×4
  • Baby Arm Circles: 10×4 (F)
    • Baby Arm Circles: 5×4 (B)
  • Shoulder Tap: 10×4 (F)
    • Shoulder Tap: 5×4 (B)
  • Merkin: 10×4
    • Opened-Arm Merkin: 5×4
  • Squat: 10×4
    • Squat: 5×4

[ The Thang ]

(American Indian Run with 🇺🇸 out front to parking lot next to small playground)

(1) The Mini-Pav Shuffle (Sprint)

  • Toe the line on the curb
  • 2 Main POCs: Curb and Pavilion on opposite end
  • Rinse and Repeat this 3x — each time with a different theme
    • 1 = Upper
    • 2 = Core
    • 3 = Lower
  • Between each round we will regroup here BUT if you get done with your round and there are others still out there – go finish with them
  • Everything on a 1 count
  • 1 = Each light post on the way: 20 merkins
    • Pav: 20 incline/decline merkins
      • On the way back: 10 merkins
  • 2 = Each light post on the way: 20 90 degree leg ups
    • Pav: 20 BBSs
      • On the way back: 10 90 degree leg ups
  • 3 = Each light post on the way: 20 squats
    • Pav: 20 squats (led by SpeedFlash!)
      • On the way back: 10squats

(Mosey up Picket’s charge — past Hallam Rock — to AO – American Indian Style 🇺🇸 out front)

[ Mary ]

ATMs

Light stretching

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Memento Mori” = Remember that you must die.

It’s how we live that defines us as men.

The legacy we leave is based on how we lived, not how we died.

So then the question must be asked “How are you living (and impacting) while there’s still God-given breath in your lungs?”

“Whatever you do, work heartily, as for the Lord and not for men,” (Colossians‬ ‭3:23‬ ‭ESV‬‬)

It all started with a BLIMP… Part deux

THE SCENE: Couldn’t ask for better winter weather…
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:

20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

20 Tempo Squats 4ct

6 Burpees

THA-THANG:

B – Moseyed over to the Dragon and knocked out 10 Burpees

L – Moseyed over to Death Valley or Super Bowl and broke up into team 1 & team 2.  Team 1 sprinted to the other side of the bowl and touched a tree then sprinted back while team 2 lunged in place.  Then team 2 did the sprint while Team 1 lunged in place. We did 2 rounds.  Already started to hear some groaning!  Lol

I – The Bowl was such a hit we stayed and around to do Imperial Walkers & Sprints. (2 Rounds)  More Groaning!  Lol

M – Continued in the Bowl since no one had spilled Merlot yet…  This time with Merkins and Sprints(2 Rounds)

P – The Bowl was getting too easy so we shipped out to the base of Everest.  We knocked out 20 Plank Jacks 4ct.  Then Team 1 lined up for an All You Got(AYG) up Everest,  Team 2 gave them a 10 second head start and was challenged to catch Team 1!  As if Everest didn’t suck without someone chasing you…

We knocked out some exercises at the top of Everest then proceeded back to the AO.

MARY:
Team 1 LBC’s while Team 2 ran up Baby Cardiac then swapped

Team 1 kept feet and head 6 inches while laying on their 6 while Team 2 ran up Baby Cardiac then swapped

CIRCLE OF TRUST/BOM:
YOU GET WHAT YOU GIVE
MOLESKIN:
Welcome FNG Stucco!
ANNOUNCEMENTS:
Blood Drive & CSAUP

The Dark Night Rises

THE SCENE: Blustery, 40s and dark as a closet. Perfect night for a beatdown.
F3 WELCOME & DISCLAIMER:

I informed the PAX that we would be having fun tonight, completing the five F’s (Fitness, Faith, Fellowship, Free-99, and Fun). Disclaimer, no lawsuit required from the mothership for branding infringements.

WARM-O-RAMA:

  • SSHs x 25 (4-count)
  • Imperial Walkers x 10 (4-count)
  • Tempo Squats
  • Tempo Merkins x 10

THA-THANG:

Pickett’s Charge

  • Run to the Asylum, touch the building and back to the Coliseum for box cutters.
  • Mosey down to the stop sign for Tempo Squats and Air Squats x 10.

Everest / Space Station in The Pitch Dark

  • 2 Trips down Everest: Merkins x 20, LBCs x 20, and Jump Squats x 20 during each trip to the bottom. First trip to the top of the Space Station and the second rendezvous at the top of Everest for Transition box cutters/star gazers.

Stop Sign Non-sense 

  • If my memory serves me correctly, we focused on form and did additional merkins and LBCs.

Parking Lot Suicides

  • Self-explanatory, but at the end we sprinted up Baby Everest.

MARY:
Hello Dollies x 100. Kudos to Brick who never slowed up for a second.
COUNT-OFF & NAME-O-RAMA
Yeah, so…
CIRCLE OF TRUST/BOM:
That was four days ago, but I bet it was compelling.
MOLESKIN:
Head lamp was helpful for the hills in the dark. I should have posted earlier in the day for other people to bring a few.
ANNOUNCEMENTS: