F3 Knoxville

Tag: Sawdust

Chuck Norris on the Cloud with Diamonds

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Tie Fighters, Rocky Balboas, High Knees, Burpees, Bernie
THA-THANG:
Stations at the Cloud and Pavilion

Station 1:
1 – Table Rows (15)
2 – Step-Ups (10 each leg)
3 – Calf Raises (20)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (10 each side)

Station 3:
1 – Box Jumpers (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (10)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

MARY:
15 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
1 John 5:14-15 instructs us to pray with confidence when we pray from the Heart of God. But we’re reminded that possible answers to our prayers can be: No, Slow, Grow & Go.
ANNOUNCEMENTS:
Reminder for KARM coat collection.

Faux Tour De LeConte

THE SCENE: Around 50ish. Not bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH X20 4CT, Baby Arm Circles F and Back x10, Tempo Merkin x10, Jog up Little Hill, 10 Tempo Squats
THA-THANG:
Headed to Cardiac where there were 4 cones on Cardiac plus the flag at the AO. Goal was 10 merkins at each cone going up Cardiac (40 merkins) and 20 merkins back at AO.  Then hit each cone on the way back down with 10 merkins as well.  Total of 100 merkins.  Did the same with Big Boys.  30 4ct flutters when done.

 

After that, mosey to tail of dragon for Route 66 of Jump Squats, Then quasi Pickett’s Charge to Overlook for 30 4ct Freddie Mercury.  Mosey back to AO for 30 LBC and 20 American Hammers

MARY:.
C
CIRCLE OF TRUST/BOM:
Talked about the life of Tom Morey: inventor of the boogie board.  Who took his love of surfing and being in God’s creation and making it accessable to everyone.  Talked about what a legacy he left and how it mirrors what F3 is all about.

Let’s Count to 30, Then Let’s Do It Again!

THE SCENE: Actually quite pleasant. At least better than earlier in the week. 

F3 WELCOME & DISCLAIMER Did this. Just a few questions from the crowd. Moving on …

WARM-O-RAMA:

SSH IC x10; LBAC IC x10 EWay; Tempo Squat x10; 1 Burpee

THA-THANG:

Pavilion: Repeat 3x 

  • 10 Box jumps → Lap around the building
  • 10 Dips → Lap around the building
  • 10 Derkins → Lap around the building 

Playground:  Death by Counting 

  • 21s 
    • WWI Sit-ups / Diamond Merkins 
  • 9s
    • Imperial Squat Walkers / Smurf Jacks 

**Narrator: It was at this point (during the 21s) that the Q realized he had made a terrible mistake. WWI sit-ups became LBCs around the 15 mark. Q ended the 21s at the 11/10 mark**

Circus Maximus: Introducing the “Blindside Biscuit”. Like a Sea Biscuit, but better. 1 Lap, 30 reps of an exercise, ab work. As soon as the 6 gets to the ab work, the Q starts IC count x10, then onto the next lap. Keep the PAX together. 

  • 1 lap + 30 Iron Mikes + Flutter Kicks
  • 1 lap + 30 Squat Jumps + Freddie Mercury
  • 1 lap + 30 CDD + Hello Dolly

Back @ the AO: Peter Parker x2 each leg / Corner work

  • 30 Squats → Super Mario to next corner
    • (When the PAX commented on the Q’s performance of the Super Mario’s, he decided to change it for the next corner)
  • 30 Merkins → Carioca to next corner (see above) 

**Time Called** 

MARY: No time 

COUNT-OFF & NAME-O-RAMA Actually forgot to do this. Whoops 

CIRCLE OF TRUST/BOM:

This was my 30th Q and first of 3 days in a row, hence the 30s and 3s all throughout the beatdown. 

Luke 12:48 says… “With much power, comes much responsibility.” Wait… that was Uncle Ben Parker from Spider-Man. What it ACTUALLY says in Luke is, “When much has been given to a man, much will be required of him.” We are rightly held to a higher standard as members of the Body of Christ. Because God wants all to be saved, he insists on us spreading the Good News. WE have been given the Gospel, it is OUR duty to save the lost. 

ANNOUNCEMENTS:

  • Coats for the Cold. Donations of coats for KARM 
  • Bro-vember Challenge

Chuck Norris Jumps Clouds

THE SCENE: Dark & Foggy for a VQ
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– SSH (10 – 4ct.)
– TN Rockin’ Chair (10 – 4ct.)
– Tie Fighter (10 – 4ct.)
– Hokie Pokey [Right Foot Only for Fun]
THA-THANG:

Pyramid Play in that Each Round added a new Exercise. After the 3rd round, you drop the #1 exercise at the station until Recovery. Collect a Coupon & Mosey to Station #1 (the Pavilion [All other Stations on the Cloud])

Station 1:
1 – Table Rows (15)
2 – Goblet Squats (20)
3 – CPRs (10)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (20 – 4ct.)

Station 3:
1 – Derkins (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (20)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

Cash-Out:
– Danger Zone

Playlist Included (but not limited to):

Enter Sandman, Jump, Pressure & Danger Zone

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared how we should not fear sharing our faith with others knowing that God will put is in the right place at the right time with the right words, as long as we surrender to His Will.

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.””
‭‭Joshua‬ ‭1:9‬ ‭NIV

ANNOUNCEMENTS:
Reminder of Hardship Hill on 02-Oct-21

Asylum IPC Week 3

THE SCENE: Fall-ish, 49 degrees when we kicked off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up OYO and explained iron pax for this week
THA-THANG:

Measure out 400 meters or 1 lap around a standard track.
Measure out 50 yards (using a football field would help significantly)
The Thang
Set the timer for 2 minutes.
Exercises to be done are:
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
50 Bonnie Blairs/Jumping Lunge (right leg-left leg = 1)
Workout starts at the cone. Start the timer.
Begin 50 kraken burpees.
When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees.
For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9.
This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters).
Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above.
When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone.
You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.
After finishing 50 BDE Burpees, run two laps (800 meters).
Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1)
When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone.
You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.
After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters).
You are done after completing 3 laps.

 

 

 

MARY:
No Tim
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Talked about our circle of influence and how much of an impact we can make if we just influence 5 people around us.  And they do that, and so on.  Matthew 28:18-20