F3 Knoxville

Tag: Red Writer

Just Keep Moving

THE SCENE: 27 degrees.  Cloudy.  Snow on the way (hopefully)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH x 25

Baby arm circles 12 forward, 12 back

Tempo Squat x 10

SSH x 25

Tempo Merkin x 10

THA-THANG:

  • Mosey to UT parking garage
  • Dora 1-2-3:  Partner up.  Cumulative 100 merkins, 200 LBC’s, 300 squats between partners.  While one partner performs exercise, other partner Bernie Sanders up the ramp, touches the wall and runs back.  Jack rabbits help slower PAX finish reps.
  • Burpee Dans:  1 burpee then 4 lunges across garage, turn around and repeat with 2 burpees and 4 lunges back.  Repeat with 3:4, and 4:4 ratios.
  • Four Corners:  10 BBS first corner, run to 2nd corner and complete 10 flutter kick (4 count), run to 3rd corner and 10 American hammers (4 count), run to 4th corner and 10 Hello Dollys (4 count).
  • Mosey back to AO

MARY:
La La Leggy:  20 squats, 20 lunges (10 each leg), 20 drop lunges (10 each leg), 20 jump squats, 20 calf raises

COUNT-OFF & NAME-O-RAMA
16 strong.  No FNGs.  Ponder was also in attendance, but I could not find his tag.

CIRCLE OF TRUST/BOM:
Just keep moving.  We have applied this to our workouts the last several weeks due to the cold weather.  If we don’t, our bodies shut down, hypothermia begins, and left unchecked we die.  We can apply this to our personal and spiritual lives as well.  If we are not moving forward we are stagnant at best and more likely than not regressing.  What areas of your life have become stagnant?  What have you neglected or given up on?  What can you change or do to take action in these areas of your life?

Hebrew 12:1 Therefore since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfector of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

ANNOUNCEMENTS:
Encouragement to sign up for open Qs

Countdown to Christmas

THE SCENE: 43 degrees, foggy, the gloom in perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 10

Baby arm circles forward x 12 then backwards x 12

SSH x 25

Tempo merkins x 10

Tempo squats x 10

THA-THANG:

  • Mosey to the big ball.  Big ball pull ups x 10
  • Mosey to the big Christmas tree down town
  • 4 corners escalator:  5 burpees first corner, Crab walk to 2nd corner and 5 burpees then 20 lunges (10 each leg), Bear crawl to 3rd corner then 5 burpees 20 lunges 30 merkins, Crab walk to 4th corner and 5 burpees 20 lunges, 30 merkins and 40 squats, Crawl Bear to start, alternating flutter kicks and hello dollys until six arrive.
  • Countdown to Christmas:  Bear crawl around the big tree then 6 body builders, repeat with 5, 4, 3, 2, and 1.  Hold Al Gore until six arrives
  • Mosey to nearby hill, 5 big boys at bottom and Bernie Sanders to top, Rise and repeat with 10 big boys at bottom.
  • Mosey back to big ball.  Big ball pull ups AMRAP.
  • Mosey back to AO for Mary.

MARY:
Not much time left.  Combo boat canoes/American hammers 10 in 4 count boat, 10 in canoe, 10 back in boat.

COUNT-OFF & NAME-O-RAMA
11 HIMS strong.  1 FNG Uni (Dustin Waterhouse).  G6 and Popeye were also in attendance, but I could not find their tags.

CIRCLE OF TRUST/BOM:
We spend a lot of time around the tree at Christmas buying gifts, decorating, etc.  Let’s make sure we spend some time everyday in the stable where the true gift of Christmas is found.  “Rejoice greatly O daughter of Zion!  Shout aloud O daughter of Jerusalem.  Behold your king is coming to you;  righteous and having salvation is he, humble and mounted on a donkey…”.  Zechariah 9:9

MOLESKIN:
Continue to pray for G6’s friend with the eye problem.  Praise that it has shown some improvement.  Pray for G6’s friends expecting a child and findings of chromosome abnormalities.  Pray for Pfeiffer and his wife for Christmas travel.

Fun Facts & Strong Backs

THE SCENE: A Character-Building 32 degrees; Cold hands, warm hearts, can’t lose.
F3 WELCOME & DISCLAIMER: Welcome to F3: Fitness – Fellowship – & Faith. My name is Steam and for the next 45 minutes I will be in charge and serve as your Q. I am not a professional – you are here on your own volition and I don’y know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so for your own safety but always give 100%. This morning we will sound off loud and we will not accept anything less than 100% from ourselves and our PAX. Aye? This is the standard this morning – we will meet and exceed it for all 45 minutes.

WARM-O-RAMA:
*** “G-6: What is your favorite Thanksgiving food?” –> Ask 1 member of PAX what G-6’s favorite Thanksgiving food is.

I. Side-Straddle Hop (SSH): 20 x 4 in cadence

Repeat *** with different PAX member(s)

II. Cherry Picker: 20 x 4 in cadence

Repeat *** with different PAX member(s)

III. Baby Arm Circles: 12 x 4 forward in cadence & 12 x 4 backward in cadence

The Merkin: 15 x 10 in cadence

THA-THANG:
Mosey to WFP (World’s Fair Park) amphitheater with Flag out front (FNG Caleb carried flag)

  • PT –> take a lap around amphitheater with a battle buddy –> PT –> take a lap with a NEW battle buddy
  • Each lap –> each battle buddy shares an interesting fact about themselves
  • 4 laps & 100 reps
    • (1) The Incline Merkin: 25 x 4
      • Take a lap w/Battle Buddy around the amphitheater
      • Back to amphitheater –> ask 1 member of PAX to share the interesting fact they learned on the lap
    • (2) The Squat: 25 x 4
      • Take a lap w/new battle buddy
      • Back to amphitheater –> ask another member of PAX to share the interesting fact they learned on the lap
    • (3) The Ground Pounder: 25 x 4 (Forearm plank –> up to push up plank 1 hand @ a time –> back to elbow plank 1 hand @ a time)
      • Take a lap w/new battle buddy
      • Back to amphitheater –> ask new member of PAX to share interesting fact they learned on the lap
    • (4) The Little Baby Crunch: 25 x 4
      • Take a lap (all PAX together) –> hold @ top of amphitheater
    • BOM (Pt. 1)
      • Q asked PAX: “Why have I been asking questions all morning?
      • 3 things: Ask – Listen – Remember
        • If you know and remember who’s on your team – you’ll find that coming out here and doing this crazy thing called F3 becomes a lot more meaningful but a ton more fun. Aye? Know your PAX, the man to your left and right, they’re out here, locked and loaded at 5:30 just like you.
    • Run up by Big Ball (flag out front – Caleb) to Bridge across WFP
      • 2 columns facing across the bridge
      • Mosey across bridge –> every rectangular concrete plant holder = 10 x 4 squats
        • have different member of PAX call it in cadence each time
      • Form up in 1 line @ end of bridge (flag out front -Caleb)
    • Motivational Cadence Call Mosey Back to AO
      • (1) F3! –> PAX repeats –> Good For You! –> PAX repeats –> Good For Me! –> PAX repeats
      • (2) All Day! –> PAX repeats –> Everyday! –> PAX repeats
      • (3) 1, 2, 3! –> PAX repeats –> I Love F3! –> PAX repeats –> 4, 5, 6! –> PAX repeats –> Pickin Up Sticks! –> PAX repeats –> 7 and 8! –> PAX repeats –> F3 is Great! –> PAX repeats –> 9 and 10! –> PAX repeats –> Let’s Do It All Again! –> PAX repeats
      • Repeat # 1 – 3 at Q’s discretion
    • Arrive @ Field Across from AO –> Take The Field!
      • 150% –> your 100% is not good enough because you are better than your 100%, aye? You can do better than 100%, you have what it takes! TAKE. THIS. FIELD.
      • All out 150% sprint across the field to AO

MARY:
Caleb was the only FNG Big Ball had this morning. Putting the new guy in charge of something so sacred – the American Flag that always stays out front when we mosey and goes with us wherever we go – (I believe) helped him become more comfortable and integrated @ his first time @ F3.
COUNT-OFF & NAME-O-RAMA
PAX Count: 14 + 1 FNG
CIRCLE OF TRUST/BOM: (Pt.2)
Proverbs 11:14 –> “For lack of guidance a nation falls, but victory is won through many advisors.”

This is a call to action. When you look around at our world today – our nation is falling and it’s sad. Because there is a clear lack of guidance. we, men in F3, are called to be HIM = High Impact Men. Your nation needs you, your family needs you, your community needs you, F3 needs you. Take charge and be a leader. You are all leaders in some capacity whether you realize it or not. We found out earlier that when you know who’s on your team it’s a lot easier to embrace the suck knowing who’s beside you going through the same thing. Along with that – we are all cops. A cop is someone who upholds the law and holds others accountable to the law. Who’s the cop in your life? Who holds you accountable and helps you uphold who you were created to be? Are you a cop in anyone else’s life? I need that, we all need that. Men, great work this morning, I cannot begin to tell you what an honor it is to be out here and have the opportunity to lead and serve as your Q. You are free to lead. Take charge and make it happen.

Pray it out.
ANNOUNCEMENTS:
Big Ball Saturday Qs will be officially (re)starting in 2 weeks –>  3 December 2017

Pumpkin Carving

THE SCENE:  44 and Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x30 IC/ Cherry Pickers x10 IC/SSH x20 IC/Imperial Walkers x12 IC/SSH x15 IC/Baby Arm Circles Forward/Reverse x10 each IC
THA-THANG

  • Mosey to TN Amphitheater Stage as a PAX and do the following together…
    • 10 Hand Release Merkins, 15 Squats, 20 BBS (take lap around Big Ball)
    • Rinse and Repeat 3 times.  on 3rd trip up sidewalk going behind the Amphitheater steps PAX must bear crawl up to top before returning to stage.
  • Mosey to Big Ball Steps…
    • 7’s with Burpees and Hand Release Merkins (Burpees at the bottom, HRM’s at top of first level of steps.
  • Mosey to Big Ball infield…
    • Partner UP with a Battle Buddy and wheelbarrow across infield to starting point (alternating who is crawling when partner is at exhaustion)

MARY:
Flutter Kicks IC x20, Hand release merkins IC x10, Hello Dolly’s x15 IC, Hand Release Merkins x7 IC, Pickle Pounders x14 IC
COUNT-OFF & NAME-O-RAMA
16 PAX & 1 FNG “Swanson”
CIRCLE OF TRUST/BOM:

Proverbs 27:12 “A prudent person foresees danger and takes precautions.  The simpleton goes blindly on and suffers the consequences.” (NLT)  Too often times I find myself being the simpleton.  Reflect throughout your day at a particular time such as lunch and pray about your day and needs/concerns so that God keeps your heart receptive to His ways.  If you want prudent results you can’t act in a manner of the simpleton!!

MOLESKIN:

ANNOUNCEMENTS:
As we were all walking to our cars Passport and myself encouraged others to sign up to Q/Co-Q!  Commit to stepping out of your comfort zones and lead by serving.

Whirlpool

THE SCENE: Low 40’s, a bit nippy, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10
  • Tempo Squats x 10
  • Happy Jacks (5, 4 count SSH followed by 2 squat jumps) x 5 sets
  • Tempo Merkin x 10

THA-THANG:

  • Mosey to the amphitheater for whirlpool instructions.
  • Whirlpool (timed exercise ~20 min AMRAP).  5 stations around World’s Fair pond.  #1 Box jumps x 10 on amphitheater stage.  #2 Derkins  x 10 amphitheater steps.  #3 Lunge across bridge.  #4 Carolina dry docks x 10 base of convention center steps.  # 5 Pull-ups x 10 on the Big Ball!  Mosey from station to station as many laps as possible until time called.  Big boy sit ups until last group arrives.
  • Recover to crosswalk under the bridge
  • Triple Nickel.  Run from crosswalk uphill to intersection of Clinch and World’s Fair Park drive.  5 merkins at the top, then run back down.  5 merkins at the bottom.  Rinse and repeat x 5
  • Return to AO for Mary

MARY:

  • 4 count Sweat Angels x 20
  • 4 count American Hammers x 15
  • Cash out with some ATMs

COUNT-OFF & NAME-O-RAMA

16 PAX strong.  No FNG’s, but second timer George Locken  forgot his previously  given F3 name.  It was agreed to rename him Mr. Magoo.

CIRCLE OF TRUST/BOM:

  • Philippians 4:4 Rejoice in the Lord always.  Again I will say rejoice.
  • What do you rejoice in?
  • It is not in our circumstances we find joy.  Circumstances will often not allow it.  Joy resides in the Lord.