F3 Knoxville

Tag: Swipe Right

Tree Biscuit – The Quacken

THE SCENE: Warm 83
F3 WELCOME & DISCLAIMER: Covid-19 as well as welcome
WARM-O-RAMA: SSH, Windmills, Cherry Pickers, Phelps, Big Arm Circles

The Tree Biscuit

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Suggestions/Notes/Guidelines:

  • A tree only gets tagged once
  • Scaling/Modification: Skip a burpee if you need to but stay with the pack always.
  • Taggers: Be sure to take turns tagging/slapping a tree
  • In Cadence: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
  • What’s a Tree: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
  • No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
  • Terrain:  Be careful when running not to twist and ankle – trees have lots of bumpy roots around them.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Milestones: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

In the interest of more burpees, “the Mary” is skipped.

Circle of Men

1 Corinthians 9:24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Announcements :

Ladder Day at the Quacken

THE SCENE: Overcast and Temp in the 60’s.
F3 WELCOME & DISCLAIMER

Welcome to F3 (Fitness, Fellowship, and Faith).  You’re here on your own volition, modify if needed and maintain appropriate distance.
WARM-O-RAMA:
Started with a little SSH’s,
THA-THANG:

On the way to Gresham the PAX stopped at a corner lot to wait on the 6.  While waiting we got in some Al Gore’s, flutter kicks, and planks.  Once the 6 arrived we continued to Gresham for a little ladder work.  The ladder was as follows:

  • 10 Merkins, run to stop sign and back
  • 10 Merkins, 10 BBS, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, 10 2count Flutter kicks, run to stop sign and back
  • Then worked back down the ladder in reverse.
  • Finished off our time at Gresham with a little shoulder work (shoulder taps, overhead claps, and moroccan night clubs.

Mosey to park to utilize a shelter for possible impending rain.  Played the numbers game under shelter.  Pick a number from 1-10 then I chose number of reps.

1.Merkins

2.SSH

3.Flutter kicks

4.Squats

5.Decline Merkins

6.Run

7.Hand Release Merkins

8.Carolina Dry Docks

9.Lunge

10.Squat Jumps

 

MARY:

COUNT-OFF & NAME-O-RAMA
6 HIMs from the Mend House (2 of them FNG’s) plus myself
CIRCLE OF TRUST/BOM:
In Philippians chapter 1 Paul is writing from prison but still having an attitude of thankfulness and encouragement. Even in the midst of obvious trials, he still didn’t loose sight of what God wanted him to do and was thankful for the people he had to partner with him.  May we have that attitude and thank God for the people He has put in our lives to partner with us.
MOLESKIN:
Pray for all the guys at the Mend House.  One of their room mates died from an overdose last week.  Pray for their recovery.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.