F3 Knoxville

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

THA-THANG:
Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

ANNOUNCEMENTS:
CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

3rd F Prep Work

THE SCENE: Brisk morning, temp in the 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, A little of this and a little of that, Tempo Squats, Tempo Merkins
THA-THANG:

Mosey to Sunsphere to tackle the stairs.

  • Bear crawl up stairs with 5 Merkins at the middle and top
  • Lunge up stairs with 5 squats at the middle and top
  • Repeat

Mosey to parking lot S7.  Divide up into 4 teams for a relay.  One man runs the length of lot while others do flutter kicks.  Each man takes a turn running.  Recover.  Same thing with plank/Merkins.

Mosey to parking lot C15.  Everyone grabbed a coupon for the following:

  • Curls x 10 – run up stairs and back
  • Presses x 10 – run up stairs and back
  • Flutter kicks with coupon over head x 10 – run up stairs and back
  • Squats x 10 – run up stairs and back

Recover then everyone does American Hammer with coupon x 10 IC.  Also a round of circle burps without coupons.

Mosey to amplitheater for some SSH IC.  Mosey back to AO while Steam lead F3 cadence. Wrap up with a round of “leg pushes” (not sure if it has a name, everyone on their backs, legs up pointing outside circle. Each man runs around pushing everyone’s legs down.)  Over head claps x 25
MARY:

COUNT-OFF & NAME-O-RAMA
22 HIM’s total with 3 FNG’s
CIRCLE OF TRUST/BOM:
Philippians 2:3-4  Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.  Let each of you look not only to his own interests, but also to the interests of others.

We can all be selfish with our time and resources.  Let’s humble ourselves and seek to serve others in a way that glorifies God.  Put others first and seek to do what we can to meet their needs and not just our own.
MOLESKIN:
Everyone keep in mind the Fountain City AO that they are trying to get started.  If anyone can attend some of those workouts it would be greatly appreciated especially to the Mend House guys who have been coming out.
ANNOUNCEMENTS:

3rd F event immediately followed.  Great job to the guys who spoke!!  Very encouraging and insightful.

Leg day at the ball

THE SCENE: 73 or so (I think) and not too muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squat x10 IC
Tempo merkin x10 IC
Michael Phelps
SSH x21 IC
THA-THANG:
Take a hot lap around the WFP infield.  Upon getting back to the fountains, line up along the edge of the sidewalk.  Lt. Dan (4 lunges, 2 squats) to the cones about halfway across the infield.  Hold Al Gore waiting for everyone else to make it to the cones.  Then all PAX Devin Hester to the far side of the infield and then jail break all the way across.  Recover and 10 count.

Mosey out of the fountains and toward the lots where we park, across the railroad tracks, and to Preacher’s parking lot (at The International).  Five cones set up, routine is the reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise at the cone.  Run back to the start line.  Run to the furthest cone, again performing exercise and pick up the exercise at the next cone, then return to the starting line.  PAX continue routine, picking up one more exercise set each iteration until they’ve done all five exercises on the way back.  Exercises as follows:

  • Hand release merkins x10
  • Jump squats x10
  • Burpees x10
  • Air squats x20
  • SSH x30

Jack rabbits perform Mary and then instructed to start the regular suicide ladder (going to first cone, perform exercise, run back.  Then pick up an exercise each time going a cone further, but performing half the number of reps at each cone).  Once the six has completed the routine, recover and 10 count.

Mosey back to the fountains and find a bench.

  • Left leg step ups x15
  • Right leg step ups x15
  • Calf raises x15 (on the ground)

Rinse and repeat through again.

MARY:
Flutter kicks x25 IC
Hello Dolly x25 IC
Pickle pounders x20 IC
Boat/canoe and variations (flutter canoes, OH clap canoes) until PAX hates me
COUNT-OFF & NAME-O-RAMA
18 STRONG: Red Writer, G6, Amazon, Passport, Filter, The Voice, Frank, Duggar (Lexington Duggar), Half Caff, Swanson, Wilson, Steam, Petey, Sneaky Pete, Quarantine, Singlet, Purple Rain (FNG), Abort
CIRCLE OF TRUST/BOM:
If you believe in Santa Clause for 8 years of your life, you can believe in yourself for 45 minutes.  Or longer.  We’ve all been new guys and we’ve all had to grind through things we didn’t think we could.  Believe in yourselves and see what you can accomplish.

ANNOUNCEMENTS:
AO challenge workout of the month is the HR merkin.  F3 anniversary party and F3 Olympics will be November 3-4.  Big Ball needs Q’s to sign up for next week, encourage all to sign up and ask for Co-Q if they haven’t led before.

Geology Rocks!

THE SCENE: Hot and Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops x25, Baby Arm Circles x10, Merkins x10 (4ct), Tempo Squat x15

THA-THANG:
Mosey to Methodist Church, get a battle buddy and every person get a rock

  • Line up on one side of parking lot and complete 20 squats, 15 lunges, 10 jump lunges with rock
  • Partner Wheelbarrow across lot. Then do 20 merkins, 15 Carolina Drydocks, 10 diamond merkins
  • Sprint back and repeat (trade roles on the wheelbarrow)
  • Mosey to Walnut St. hill with rocks
  • One partner at bottom of hill does squats w/ rock while other runs to top with rock overhead and does 1 rockee (burpee w/ rock). Come back down hill and switch while other partner runs to top and does 2 rockees. Repeat until you get to 10 (each partner runs hill 5xs)
  • Recover at top of hill and do 50 LBCs and 50 American Hammers with rocks
  • Mosey back to AO and return rocks on the way

COUNT-OFF & NAME-O-RAMA

 

Old Miss Lucy’s dead and gone

THE SCENE: The air was thick!
F3 WELCOME & DISCLAIMER: Nope, not a professional

WARM-O-RAMA:
Stretching feels so good.

THA-THANG:
Mosey to “painted steps” for 10 minute circuit of:

  • bear crawl down steps
  • forward lunge, side lunge, other side lunge, backward lunge (light pole to light pole)
  • 80%-90% run up the ramp
  • R&R

Mosey to parking lot towards the Tn River

  • select a coupon (challenge yourself)
  • squat to the lyrics of “Flower” (Moby)

Mosey to greenway along TN River

  • stop at every third light pole alternating between 10 merkins and 10 squats

Mosey back to AO

MARY:
This was my VQ – step up and lead if you have not done so!

COUNT-OFF & NAME-O-RAMA
including 1 FNG – Gesundheit
CIRCLE OF TRUST/BOM:
Run wild. To risk everything. To hold nothing back.
To lay it all on the line: your reputation, your success, your comfort.
It’s that moment when fear is overcome by faith. Live free.
It’s not the liberty to do whatever you want whenever and wherever you want,
But rather it’s living in accordance with the author of humanity
And finding freedom by connecting with the creator who conceived you.
Let the light flood into your eyes for the first time.
Feeling the blood course through your veins, finding the truest version of yourself
By knowing the one who knows you even better than you know yourself.
Love strong. Because you were first loved. Because without love we all perish.
Because the earth and the stars can and will pass away, but love, love will always remain.

from”Oh God Forgive Us” by For King and Country

ANNOUNCEMENTS:
Make sure to attend 3rd F this Saturday and the CSAUP on the 25th at the truck stop!