F3 Knoxville

Tag: Simmons

Singing in the Rain

THE SCENE: 57 Degrees and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Tempo Squats, Tempo Merkins
THA-THANG:
Millenial: 100 Reps then Run 100 Meters – Do this 10 Times and a total of 2000

The Reps: SSH, Lunges, Merkin, Barrier Jumps, Mtn Climbers, Flutter Kicks, Squats, BBS, Jumping Lunge, American Hammer

MARY:
Circle of Pain, Flutter Kicks

MOLESKIN:
The type of man that comes to F3 is the type of man that holds himself to a high standard. When screw up we can be very hard on ourselves. Remember God’s grace and accept that grace.

The number 7 and 50

THE SCENE: 58 degrees partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 10 IC ED IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Yul Brenner: 7 different merkins x 10 reps. Do not come out of plank between merkin types. Q will call out each merkin style.

  • CDD
  • Wide
  • Reg-lar
  • Ranger
  • Diamond
  • Crucible
  • Chuck Norris

Walls of Jerico Start at cone one and complete 7 reps of exercise. Make one lap around cones and start at next cone. 7 cones/exercises, 7 laps.

  1. 7 Burpee
  2. 7 SSH (4ct)
  3. 7 Diamond Merkin
  4. 7-8 count body builder
  5. 7 Jump lunge (each leg)
  6. 7 Smurf jack
  7. 7 Flutters (4ct)

Merkin-cides Sprint to each line and complete number of merkin, sprint back.

  1. 10 merkin
  2. 20 merkin
  3. 30 merkin
  4. 40 merkin
  5. 50 merkin

Triple Nickel Partner up. 5 reps of each (Burpee/BBS) and 5 rounds

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prepare your faith so in times of trial you know how to survive. Just as we train our bodies to endure physical activity, we should also train ourselves to be faithfully strong when trials come.
MOLESKIN:

ANNOUNCEMENTS:
We lost an F3 brother at the Alpharetta GA AO last week due to a medical condition. Please be sure to carry your cell phone when on Q in the case any medical emergencies occur.

 

Keep that Winter Coat Off

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat x 10 IC

Baby arm circles x 10 IC ED

Tempo Merkin x 10 IC

8 Count Body Builders x 10 IC
THA-THANG:

Kraken Accumulator After completing each station run counter clockwise around loop and then begin at next station.

  1. Dry Dock x 5
  2. Jump squat x 10
  3. Hand release x 15
  4. Star Jumps x 20
  5. Flutter kicks x 25 (4 ct)
  6. Jump lunge x 30
  7. BBS x 35
  8. SSH x 40

Indian Run around lot.

Bear crawl Indian shuffle length of lot.

Indian lunge around lot.

Boxes

  • 10 Burpee box jump
  • 10 dips
  • 10 incline merkin
  • 10 decline merkin
  • 10 box jumps

MARY:
8 Count Body Builders x 30 IC

Flutter Kicks x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that you are more than humans. You are created in the image of God. You are heirs. Reflect your pedigree as you go into this day that you are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

VQ Burpee Day

THE SCENE: Clear and Rowdy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-IC x 25, mtn climbers -IC x 20, Imperial Squat Walkers- IC x 25, plank jacks – OYO x 25
THA-THANG:
Burpees were a staple!

  • Burpee Dans across a standard parking lot curb to curb up to 10 burpees
  • Butkus – 45s step up with 15s rest x 5
  • 5 cone modified suicide ladder – 5 cones over appox 100 yards.  1st cone 30 SSH, 2nd cone 30 SSH +20 squats, 3rd cone 30 SSH + 20 squats + 15 burpees,  4th cone 30 SSH + 20 squats + 15 burpees + 10 BBS, 5th cone all  + 5 HR merkins, rinse and repeat

MARY:
Hello Dolly- IC x 30,  American Hammers – IC x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This Q was way harder by myself on Sunday.  It was much easier with the group.  Life is the same way.  So many times we try to do things on our own and we don’t rely on God.  We try and try ourselves and when we fail, then we turn to God.  We need to put God in everything we do and rely on him to carry us and let his will be done, not ours.  Life is much better with God in it, and not doing it by ourselves.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deck of Death (F3 Workout Deck)

THE SCENE: A cool 63 with slight fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x15 each way
  • SSH IC x20
  • Tempo Merkins IC x10
  • Imperial Squat Walkers IC x15
  • Suzanne Summers (Cross Jacks) IC x10

THA-THANG:
Mosey towards the planters to the waiting F3 Workout Deck or Deck of Death as coined by Chaucer. Played the standard deck rules, flip a card and do the exercise on the card for the reps represented by the card (face – 10, Royal – 25, Ace – 100). Went around the circle 8 times for 40 cards till time ran out.

MARY:
No Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you here? What motivates you to get out of bed and join this group multiple times a week?
This was more rhetorical to spark an inner dialogue so we know how to talk to others about this crazy thing we do called F3.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.