F3 Knoxville

It’s a Me, Mario!

THE SCENE:

Rainy, Dark, A comfortable 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, T-Plank BAC, Tempo Merkin, Super Mario, Tempo Squats, Mtn Climber

THA-THANG:
Ciabattas: Burpees, Jump squats, iron mikes, Merlin, American hammer, barrier jump, mtn climbers, ssh

Partner Sets: P1 does exercise while P2 runs a distance, does 5 burpees, and runs back. Then switch. 100 merkins, 200 BBS, 300 squats, 400 mtn climbers (single count)

MARY:

10 burpees, flutter kicks

CIRCLE OF TRUST/BOM:

take some quiet time after a stressful day and meditate for 3-5 minutes.  Psalm 46:10 – Be still and know that I am God.

A trip on the Panda Express

THE SCENE: 61 degrees. Cloudy. Very nice burpee weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees – x10 IC 4CT

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Annie’s – x10 front and back IC

Moroccan Night Clubs – x20 2CT

Little Bit of This… Little Bit of That.

THA-THANG:
Relay run to Gresham Middle stairs for some 11s. Run to the lampost about halfway up the hill. Don’t forget to read the motivational message each time in case you need motivation – Today it is up to me to be the best that I can be! YHC has renamed this the Panda Express routine since we all miss our post-Super Bowl flying headlock con queso.

  • Kraken Burpees at the bottom
  • Merkins at the top

25 BBS OYO after everyone finishes at the top. No time for the Dora I had planned so we moseyed back to the AO for some Mary.

MARY:
Each PAX was asked to lead the group in any exercise with 20 reps.

  • Filter – 25 more BBS OYO
  • Ghost – 20 SSH 4CT IC
  • Clinger – 20 American Hammers 4CT IC
  • Herbie – 20 Flutter Kicks 4CT IC
  • Frasier – 20-second plank

COUNT-OFF & NAME-O-RAMA
5 PAX present! – Frasier, Ghost, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 -But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

YHC discussed running the Knoxville Half Marathon and how there’s so much support along the way in addition to the various marathon-related Bible verses that people display on the route. Sometimes the “run and not grow weary” bit can seem cheesy, but it was very applicable and motivating – even if YHC didn’t feel like it at the time.

More importantly though, we should focus on the “those who hope in the Lord will renew their strength” during this Lenten season as we approach Easter and the Cross.

ANNOUNCEMENTS:
May 4 – Powell High School 5K. Get with Herbie for questions.
May 18 – Hardship Hill – there’s still room to sign up!!!

FC Park Circuit and a Baby Owl

THE SCENE: Mid-40s, Dark, 1 Itty Bitty Baby Owl, 2 Ducks
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC 4CT

Cherry Pickers x10 IC

BAC x10 front and back

Little Bit of This, Little Bit of That

LBC x15 IC

THA-THANG:
Big Tree, Little Tree 7’s

7 jump squat / 1 burpees, reverse, 7 burpees / 1 jump squat

FC Park Circuit – 6 stations around the loop – 20, 25, 30 reps per lap, respectively

  1. Merkins
  2. Lunges
  3. Diamond Merkins — Bearcrawl to #4
  4. American Hammers
  5. Squats — Bearcrawl to #6
  6. 10 Burpees each lap

Only did 2 laps for time.

MARY:
Flutters x20 IC 4CT

Edward Scissorlegs x20 4CT

COUNT-OFF & NAME-O-RAMA
Wilson, Frasier, Filter
CIRCLE OF TRUST/BOM:
1 Cor 10:31 – “So whether you eat or drink or whatever you do, do it for the glory of God.”
MOLESKIN:

ANNOUNCEMENTS:
3rd F tomorrow! Go to the Asylum, then the Outlook

Hardship Hill is May 18!

Welsh Dragon crossings at The Quacken

THE SCENE: 40 degrees, sleeting a wee bit.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – x20 IC 4CT

Little bit of this, little bit of that

Cherry Pickers – x10 IC

Indian run (half of the loop) around the park once. Stop at pavilion to do 15 decline merkins OYO. Run another lap (half as indian run) and stop at pavilion for 25 dips OYO. Run another lap (half as indian run) and head toward church parking lot.

THA-THANG:
Welsh Dragon halfway across parking lot.

  • Bear crawl forward 4CT, 1 merkin, 1 plank jack, 1 set of back-of-shoulder taps, repeat until you’ve crossed half the lot. Mosey to Duck Pond.

Duck Pond Doras –

  • 1 partner does the exercise while the other partner runs a lap around the pond. (50 burpee penalty for everyone if you fall in)
  • 150 LBC
  • 150 Kobra Kais
  • 150 Mountain Climbers 2CT
  • 150 Squat Jumps
  • plank until final runner finishes his lap

Mosey back to church lot. Welsh Dragon across the entire lot this time (but hey it’s downhill this direction!)

20ct rest. Mosey back to AO

MARY:
Flutter Kicks 20x 4ct

Box Cutters 10x

Edward Scissorlegs 15x

Flutter Kicks 15x 4ct
COUNT-OFF & NAME-O-RAMA
Duggar, Clinger, Frasier, Ghost, Half Caff, Filte
CIRCLE OF TRUST/BOM:

MOLESKIN:
Frasier led us in a quick devotional: Rest, Respect, Reliance. Isaiah 40: 28-31 “Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not grow faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

Lots of prayers around for our families and our fellow PAX. Continue to lift one another up.
ANNOUNCEMENTS:
Hardship Hill is May 18!! Let’s see how many PAX we can get to sign up. If we don’t have enough for a full 5-hour team, we can merge with Brickyard or Big Ball as needed.

B.O.M.B.S. at the FC OTB with O.T.C.!

THE SCENE: Low 40s, partly cloudy, still wet from last night.
F3 WELCOME & DISCLAIMER

I’m not a professional! 🙂 1 FNG! So many letters in the title of this post.
WARM-O-RAMA:

SSH – x27 IC (I got distracted and we did too many, sorry!)

Cherry Pickers – x10 IC

Annie’s – x7 each arm front and back, then switch. IC

Imperial Walkers – x10 4CT
THA-THANG:
B.O.M.B.S.

Mosey to church parking lot. Partner up. 1 Partner runs to the top of Hotel Drive while the other does the exercises at the bottom. Keep switching out until all exercises are done.

  • 50 – Body Builder Burpees
  • 100 – Overhead Claps 2CT
  • 150 – Merkins
  • 200 – BBS
  • 250 – Squats

Recover

MARY:
Bearpees in the parking lot from one end to the other.

Bearcrawl 4 “steps” and then do 1 burpee.

Recover
COUNT-OFF & NAME-O-RAMA
4 HIMs – one of those an FNG! Welcome, O.T.C.! Herbie, Frasier, and Filter round out the count.
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Take Full Responsibility

Take ownership of your actions. Admit when you screw up. Be accountable. Hold one another accountable.
MOLESKIN:
Prayers for Herbie’s kid w/ strep, Frasier’s travels, Filter’s mom, MIL, and Aunt-in-law.
ANNOUNCEMENTS:
March 1 is the official AO launch! This location is officially up on the F3 Knoxville website, too, if you’d like to share with an FNG. It’s starting to feel official! https://www.f3knoxville.com/the-quacken/