F3 Knoxville

Thursday Morning Square Dance

Big Ball

THE SCENE: Perfect weather for some character building
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side-Straddle Hop: 20 x 4 count
  2. Cherry-Picker: 10 x 4 count
  3. Imperial Walker: 10 x 4 count
  4. Baby Arm Circles: 12 x 4 count
  5. THE Merkin: 15 x 4 count

THA-THANG: 

  • Mosey (with the American flag of course) to bridge across Big Ball AO
    • 2 lines formed on either side of the bridge
    • G-6 & Steam lead the two lines across safely
    • Mosey to the bottom half of Market Square
  • The Square Dance
    • 2 man battle buddy teams assembled
    • Steam explained the logistics of the Square Dance
      • 4 corners around Market Square (C1 – C4)
    • C1: 20 Merkins
      • Sprint to C2
    • C2: 20 Squats
      • Lunge to C3
    • C3: 20 Side Straddle Hops (SSHs)
      • Sprint to C4
    • C4: 20 Baby Crunches
    • Repeat Square dance –> decreasing by 5 reps every time with battle buddy
    • Switch it up & reverse it after 2nd go around (go the other way)
  • Mosey Back Towards AO
    • Flag in front
    • Route: Market Square –> Gay Street –> Across Henley St. Bridge
    • Guppy takes control of flag
      • 2 lines formed on either side of Bridge going across Big Ball AO
      • Guppy runs in the middle (yellow stripes) with the flag while G-6 & Steam lead two lines of PAX across the bridge safely
    • Steam calls cadences –> PAX repeats forcefully and powerfully
      • “F3”
      • “Good For You”
      • “Good For Me”
      • “HUH!”
      • “HA-HA”
  • PAX halts at field separating them from AO warm-up area.
    • Green Card takes control of the flag
    • Green card leads PAX with flag out front in a 100% all out sprint across the field back to the AO #LeaveNothingInTheTank
  • Final 120 seconds
    • Side Straddle Hop (SSH): 20 x 4 count
    • 10 burpees on your own to end it

MARY:

  • Heavy breathing and confidence radiated from PAX post THA-THANG
    COUNT-OFF & NAME-O-RAMA

    • 23 PAX & 4 FNGs
    • FNGs
      • Lax Bro
      • Four
      • Captain Jack
      • Special Sauce

CIRCLE OF TRUST/BOM:

  • “Keep the Faith” & “Fight the Good Fight”
    • Two of Steam’s favorite phrases/sayings. Looking around in the world we live in today it can be hard to really and truly “keep the faith” and/or “fight the good fight.” Let God do his thing and simply understand this: He’s got this. Don’t let the world get you down – stay strong brothers. God’s got you covered day in, day out and He will help you Keep the Faith AND Fight the Good Fight no matter where you are or what you’re going through.
    • #KeepTheFaith
    • #FightTheGoodFight
  • Prayer Requests
    • Woodshack’s mother and their family  – car wreck

ANNOUNCEMENTS:

2nd F Event THIS Friday at Tank’s house: Cornhole Tournament & Fellowship.

Saturday Big Ball AO will be kicking off before the end of 2017 – keep on the lookout.

F3 GrowRuck is coming up 17 Nov. – 19 Nov. –> Contact Pfeiffer or Cap’n Crunch for more info.