F3 Knoxville

Tag: Steam

Blasters and BOMBS

THE SCENE: 22* which would have felt like summer compared to the last few days if not for the WIND
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick lap around the world’s fair lawn to get everyone moving.
SSH x 20 IC
Merkins x10 (on 4 count) IC
Imperial Walkers x11 IC
THA-THANG:
PAX mosey out behind amphitheater, and pause at the first pedestrian bridge for a round of leg blasters.  All exercises done in cadence with no breaks.  Squats x20, lunges x20 (10 each leg), jump squats x10.  Recover and continue mosey to parking lot behind Min Kao building on campus.  PAX partner up for BOMBS routine.  Dora style, partner one runs up and back down ramp while the other partner performs exercises.  Once the partner running makes it back to the parking lot, they pick up in exercises and partner two runs.  Each pair of partners performs:

  • Burpees x50
  • Outlaws x100
  • Merkins x150
  • BBS x200
  • Squats x250

PAX who finish early begin planks, pushups, and Mary.  Once most of the PAX completes BOMBS, we do another round of leg blasters waiting for the last pair to complete.  10 count to recover.  Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
10 PAX total: G6, Gretzky (FNG), Petey, Swanson, Waxjob, Careless, Operation (FNG), Filter, Steam, Abort
CIRCLE OF TRUST/BOM:
“Putting things off is the biggest waste of life: it snatches away each day as it comes, and denies us the present by promising the future. The greatest obstacle to living is expectancy, which hangs upon tomorrow and loses today… The whole future lies in uncertainty: live immediately.”

Make today count, and leave no doubt.

ANNOUNCEMENTS:
Saturday beatdowns at Big Ball resume in two Saturdays.

Cloud 9 on the Tower of Power

THE SCENE: Character building weather: 10 degrees, clear sky, can’t lose
F3 WELCOME & DISCLAIMER:
Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition and I don’t 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 – but always give 100%. Thank you for being here this morning – it’s freezing but you’re here – so lock in and let’s rock and roll.

WARM-O-RAMA:
1. Side-Straddle Hop: 20 x 4 ( in cadence)

2. The Cherry-Picker:  15 x 4 (in cadence)

3. The Imperial-Walker: 12 x 4 (in cadence)

4. The Merkin: 10 x 4 (in cadence)

THA-THANG:
Mosey to Tower of Power!Big Ball AO –> World’s Fair Park Signs (corner of Clinch Ave. & 11th St.) –> Down Clinch Ave, turn left on 12th St. –> Tower of Power @ 11th Street Parking Garage.

***In order to cross a street —> PAX completed 10 – 4 count squats***

  • AMERICAN Indian run up the Tower of Power (Level 5 – Level 9)
    • Upon arrival at each new Floor Sign (Level 6, Level 7, Level 8, & Level 9) = 5 burpees –> hold Al Gore
  • Level 9 = Cloud 9
  • Cloud 9 Circuit
    • 1 PAX member sprints around perimeter of Cloud 9
    • PAX executes incline merkins until relieved
    • Each PAX member completes perimeter sprint once
    • 15 second breather
    • 1 PAX member sprints around perimeter of Cloud 9
    • PAX executes 15 buddy-situps (each) until relieved
    • Each PAX member completes perimeter sprint once
  • Cloud 9 ABS (Abdominal Beatdown by Steam)
    • Back to back –> surge right on through
    • Flutter Kicks (26 x 4 in cadence)
    • Hello-Dolly (26 x 4 in cadence)
    • Up & Outs (26 x 4 in cadence)
      • Flutter kick position (legs 6 in. above ground) –> extend legs up vertically until lower back comes off the ground) –> bring legs back down & extend outward to flutter kick position)
    • American Hammers (26 x 4 in cadence)
  • Mosey Back Down Tower of Power
    • AMERICAN Indian run all the way down back to initial entry point = Level 5

***In order to cross a street —> PAX completed 10 – 4 count squats***

MARY:
Q in Charge performed routine PAX check-ups —> made sure everyone was was breathing alright/could feel their fingers & toes, etc –> because of the 10 degree weather
COUNT-OFF & NAME-O-RAMA
PAX Count: 6

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 —> The old has gone and the new has come.

Embrace the new year and realize that God has brought you into this new year afresh. Sometimes it can be difficult to let go of the old and embrace the new —> keep the faith & fight the good fight in letting Him allow you as a HIM to lead, serve, and love others well in the new year.
MOLESKIN:
Prayer Requests: Pray for G-6 as he recovers from being sick and other PAX members as well
ANNOUNCEMENTS:
Saturday Qs at the Big Ball will return on 10 January 2018.

Downtown Potluck

THE SCENE: Temps in the 30s. Dark and mysterious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

BAC x10 each arm

Squat x20

Merkins x20

Mary Catherines x20

Monkey Humpers x20
THA-THANG:
Numbered off and moved as unit throughout Market Square and Gay St. Made several stops along the way and did 3 different exercises at each stop in cadence for 10 reps (4ct). First exercise at each stop was led by Q. 2nd and 3rd exercise at each station were led by a different PAX

  • Stop 1 (TVA): Merkins (led by Q), Monkey Humpers (led by PAX 1), Hello Dollys (led by PAX 2), 10 burpees on your own
  • Stop 2 (Market Square stage): Single leg squat (Q), Incline Merkins (PAX 3), Carolina DD (PAX 4)
  • Stop 3: (Tupelo Honey): Bobby Hurley (Q), Mary Catherines (PAX 5), Flutterkicks (PAX 6)
  • Stop 4 (Union Ave.): Tuck Jumps (Q), Diamond Merkins (PAX 7), Squats (PAX 8)
  • Union Ave Hill: 2 groups: Group 1 does 10 Mary Catherines at bottom of hill in cadence (led by PAX 9), then Bernie Sanders to top of hill where Group 2 is doing flutter kicks in cadence (led by PAX 10). Groups switch and Group 1 does flutter kicks at top until they are tagged by Group 2.
    • 2 Rounds
  • Gay Street: Partner Wheelbarrow to first lamp post. Switch and go to 2nd lamp post. Lunge to third lamp post, Sideways monster walk to 4th lamp post, Sideways monster walk to 5th lamp post facing other direction.
  • Stop 5 (Market Sq. Parking Garage): Monkey Humpers (Q), Squats (PAX 11) Merkins (PAX 12),
  • Stop 5 (Convention Center): Merkins (PAX 13), Carolina DD (PAX 14), Merkins (PAX 15)
  • Return to AO

COUNT-OFF & NAME-O-RAMA
17 PAX; 1 FNG–>Tinkle
CIRCLE OF TRUST/BOM:
Bless 3 people this week. Bless=to add strength to one’s arm. How: relieve someone of a burden in their life

The Beer is the Carrot

THE SCENE: Cloudy, good weather for fellowship after the beat down to sip beer together at Abridged Beer Garden.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Cherry Pickers

THA-THANG:

Mosey to Ballpark Parking Lot Across the Street from AO

Buddy up on end of parking lot closest to street.  There will be sets of bricks there.  One buddy runs with bricks to other end of parking lot and does 10 mini-manmakers, then runs back.  Meanwhile the other buddy is working on the exercises listed below.  Buddies take turns running and doing the manmakers until the team has finished the exercises.  The exercises are:

  • 100 Merkens
  • 100 Big Boy Situps
  • 100 Squats
  • 200 Baby Crunches

Mosey to Flag Pole by the Pavillion

We will be running to different posts.  The posts and exercises we will do there are as follows:

  • Flag Pole:  20 Box Cutters
  • Benches:  20 Bench Jumps
  • Dug Outs:  As many pull ups as possible in 20 seconds, hanging for the remaining time
  • Picnic Tables:  20 Decline Merkens
  • Repeat Above

Mosey to Sidewalk Between Playground and Chapel

Bear Crawl to First Light, Run four more light.  Then repeat this pattern every five lights until one gets to end of sidewalk where it hits the park perimeter trail.  Do baby crunches until everyone finishes.  Mosey back to start.

Next, lunge to first light, run four more lights.  Repeat until at end of sidewalk.  Plank until everyone finishes.

Mosey back to AO

COUNT-OFF & NAME-O-RAMA
Seven attended.
CIRCLE OF TRUST/BOM:
Reading from Bible:  Luke 8:  40-48.  Story of woman who has been having hemorrhages for many years who grasped for the cloak of Jesus and was healed when she touched his cloak.
What are each of us grasping for?  We may grasp for money, popularity, fame, power, for the answer to life in the love of another person.  Are we grasping for God?  Are we placing our relationship with God as a priority?  Are we seeking Him?  Grasping for worldly things leaves us empty or wanting for more.  Grasp for God – in Him, find fulfillment.
ANNOUNCEMENTS:
3rd F on December 11.  The workout for those who meet at the Asylum or Big Ball will be a joint session at the Big Ball.  We will end the workout at the Outlook where 3rd F event will be held.

Oh The Humanity

THE SCENE: Clear, 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction
  • SSH x 25 IC
  • 10 Tempo Squat IC
  • 10 Merkin IC
  • Happy Jacks x 4 IC

THA-THANG:
Mosey around field to start point

Burpee Dan across field (1B: 4 lunge run back to start, 2B: 4 lunge run back to start, 3B: 4 lunge run back to start, 4B: 4 lunge run back to start)

Hindenburg Blimps: Four stations around field. Conduct exercise at each cone, sprint between each cone until back at start, begin next round. (Modified…it doesn’t spell blimp)

  • Round 1: 20 Lunges
  • Round 2: 30 BBS
  • Round 3: 40 Merkin
  • Round 4: 50 Squat

MARY:
Mosey to fountains. Flutter Kicks x 60
COUNT-OFF & NAME-O-RAMA
18 PAX: Frank, Pfeiffer, Steam, Tooth Fairy, Quarantine, Uncle Rico, Heisenberg, Savannah, Abort, Plunder, Swanson, G-6, Singlet, Quickbooks, Passport, Hang Tight, Manwich
CIRCLE OF TRUST/BOM:
F3 is a place to learn about leadership and we are encouraged by each other to lead. Take advantage of the opportunity to lead/Q. The brothers around you will support you. F3 is the lowest stress leadership opportunity  you will find.
ANNOUNCEMENTS:
Big Ball will be open on Saturdays starting 12/2/17!