F3 Knoxville

Tag: Wilson

Wonder ducks

THE SCENE: Mostly Cloudy, 50°F, Feels like 50°F, Humidity 68%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x -> & <- IC
  • Overhead claps 15x IC
  • Seal claps 15x IC
  • Merkins 10x IC
  • Little this little that

THA-THANG

  • Mosey to Filter’s car for coupons (bricks)
  • Mosey to Gresham lot with bricks
  • Wonder ducks (in a people’s chair)
      1. Arms side straight out
      2. Back to side
      3. Arms straight front
      4. Back to side
      5. Curl to chest
      6. Push out
      7. Back to chest
      8. Push up
      9. Back to side
    • Duck walk one parking space
    • Add 1 rep and repeat to mid lot
  • Mosey to church lot
    • Captian Thors ladder goal of 21 (we made it to 16)
    • Run scripts lot between sets

MARY:

15x Flutter kicks IC

15x hello Dolly IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Endurance in our daily walk with Christ is like endurance in workouts. We have to build it daily always striving to find God’s will for our lives and trusting that the plans He has for us are better than any we could devise on our own
MOLESKIN:

ANNOUNCEMENTS:

Tour de Fountain City Park

THE SCENE: 24 degrees and calm in Fountain City Park.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25 ct

Baby Arm Circles (up and down) 13 ct ea

Cherry Pickers 15 ct

Merkins 6 IC 4 ct

THA-THANG:
Indian run from AO to the Duck Pond. Loop around once and back to AO.

6 Stations around Fountain City Park. 3 PAX go clockwise going up the numbered stations and 3 PAX go counter clockwise around the loop going down the numbered stations.

3 laps total around the loop increasing reps by 5 each time: 15, 20, 25.

  1. Merkins (15, 20, 25)
  2. BBS (15, 20, 25)
  3. Diamond Merkins (15, 20, 25)
  4. American Hammers (15, 20, 25)
  5. Squats (15, 20, 25)
  6. Burpees (10, 10, 10)

Plank when done.

MARY:
1/11 celebration!

Middle of the park: big tree and little tree are the stations. Reverse numbers til done like 11s.

Big tree: 1 BBS

Little tree: 11 merkins

*ran out of time about halfway through.

COUNT-OFF & NAME-O-RAMA
6 HIMs present: Wilson, Vertigo, Duggar, Casper, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:

MOLESKIN:
Don’t be afraid to look at the squiggly things under the rock. You can pick up the rock and put it back down saying, “I don’t need to deal with that” and ignore the squiggly things, or you can pick up the rock, look at the squiggly things and deal with them.
ANNOUNCEMENTS:
none.

Bomb Shelter can have Amy back

THE SCENE: High 30’s and clear – warmed up real quick!
F3 WELCOME & DISCLAIMER Yup still not a professional!
WARM-O-RAMA:
25 side straddle hop – 4 count/IC

15 Baby arm circles – forward/backward – 4 count/IC

20 Tempo Squats – 4 count/IC

10 Merkins – OYO

THA-THANG:
Mosey to Big ball

Lunge/Burpee – 4/4, 4/3, 4/2, 4/1, 4/2, 4/3, 4/4

and then Amy showed up!

50 Squats

  • 10 burpees

lap around convention center loop

40 BBS

  • 10 burpees

lap around convention center loop

30 lunges (Alternating)

  • 10 Burpees

Lap around Convention center loop

20 Merkins

  • 10 burpees

lap around convention center loop

10 bear crawls between enter and outer bollard post of convention enter loop

  • 10 burpees

lap around convention center loop

once complete, we went back up the ladder starting with bear crawls. we do half the reps on the exercises and kept the burpees and lap the same.

MARY:
boat/canoe for about 45 seconds & that’s all she wrote

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Persistence – Nelson Mandela was arrested before he could finish his law degree. He spent 36 of the 37 year he was in prison trying to complete his degree.  Despite many obstacle, he persisted an completed his degree month before he was released from prison after the fall of apartheid government.

This isn’t just another, “keep your resolution post”, this is a persistence post. there are opportunities everyday to give up; Don’t give up! we all want to at time, yet in those moments of weakness we need to press in to the goal or task. We also need to have men around us that can keep us accountable of those goals.
MOLESKIN:
Image result for nelson mandela prison letters
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Too dang hot!

THE SCENE: Like 32 degrees. I thought it was supposed to be 22? I dressed out way too warm.
F3 WELCOME & DISCLAIMER
(Had to yell it a bit so the PAX straggling in could hear)
WARM-O-RAMA:
0 Burpees
25 SSH
2 Burpees
10 HR Merkins
4 Burpees
20 Cossack Squats
6 Burpees
15 Crabettes
8 Burpees
15 LBAC fwd, 15 backward
(skip the 10 burpees… pretty sure we’ll make ’em up)

THA-THANG:
Mosey to the Ampitheater for the Memory beatdown game.
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the outside of the ampitheater.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Managed to clear the Dry Docks, Iron Mikes, Squat Jumps, Burpees, and Mountain Climbers. Not bad for a weekday beatdown

MARY:
Had to AYG across the field to get back to the AO in time… No Mary today.
COUNT-OFF & NAME-O-RAMA
12 strong today, no FNGs. (No tag for Crawlspace)
CIRCLE OF TRUST/BOM:
Ps 37:4 – Delight yourself in the Lord, and He will give you the desires of your heart.

Not what your (own selfish, sinful) heart desires, but His desires for you will be planted in your heart. You will desire what He desires, and we know that His knowledge and love for us are perfect.
MOLESKIN:
This might be the last time for the Memory game cards… Or maybe not.
ANNOUNCEMENTS:
12/8: 3rd F at the Overlook. Praise for the birth of Cowbell’s daughter!

Celebrity Q

THE SCENE: 45* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC reverse IC
Cherry pickers IC
Merkin NOT ON A 4 COUNT IC
Tempo squat IC
SSH IC

THA-THANG:

Everyone on Preacher at the fountains.  Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform.  Run laps and do the work until Preacher calls time.  Each time you pass the fountains you don’t collect $200 but perform 8 burpees.  Corner exercises:

  • Mountain climbers 4-ct x12
  • Power merkins x10 (explode off the deck and clap at top of merkin)
  • BBSUs x15
  • Jump squats x15

Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.

After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater.  Routine is 11’s.  Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top.  Return and repeat finishing off 11’s.  Merlot might have splashed.  Recover on Preacher.

Mosey back to the south end of the World’s Fair lawn.  Line up going across.  Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence.  Repeat until reaching the fountains on the other side.

MARY:
Box cutter flutter Edwards ???
American hammers
COUNT-OFF & NAME-O-RAMA
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
CIRCLE OF TRUST/BOM:
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do.  He had to walk through the valley of the shadow of death to end up where he needed to be.

ANNOUNCEMENTS:
Can drive competition with FiA this week.