F3 Knoxville

Totally not burpees

THE SCENE:71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers 5x

some of these some of those

In honor of colio – one squat
THA-THANG:
Mosey to the court yard

Four corners down the ladder

15 burpees total the first lap – must do at least one burpee at each corner pick your poison

14 burpees total the second lap

– and so on and so no….all the way down to 1

with time running short we mosey to the parking lot a lot of cones there so we ran front to back all the way through them. 5 burpee penalty for each cone knocked over. total of 10 burpees were handed out Thanks Juge!

MARY:
ribbed hot yoga special

stretched our legs and our core with some ending downward dogs for deep stretches
COUNT-OFF & NAME-O-RAMA
all tagged
CIRCLE OF TRUST/BOM:
encouraged the AO and the AOQ for their living the three F’s in F3. It’s amazing to watch from out here at the equalizer.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
july 18 at the dog pound be there!

OLD SCHOOL BUFF

THE SCENE: Too nice. 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Good Mornings, Windmills, Tempo Merkins, Plank Jacks
THA-THANG:

  • Mosey to guardrail.  Perform 25 Dips, Lunge across road to opposite side, 25 Squats, Lunge back. (3 rounds)
  • Mosey to small upper parking lot.  Stand at parking stripes facing curb. Bear crawl to curb, 25 Merkins, Crawl Bear back. (3 rounds)
  • Mosey down road toward Sophomore Hill (SH), 1 Burpee at every tree along the way. Pause for 10 Diamond Merkins at the end.
  • Mosey to top of SH, stopping twice for Merkins and Werkins along the way.
  • Half of the PAX doing AMAP Pull-ups at the rail bar while other half lunges across parking lot and lunges back.  When lunging group reaches halfway point, Pull-up PAX switch to underneath grip on bar. (2 rounds)
  • Mosey to Coupon Pile, grab a coupon.  25 curls, 25 Tri-cep Extensions, 25 Squats with coupon (3 rounds)
  • Mosey back to Flag, stopping for 50 dips and 25 Merkins at the brick wall.

MARY:
(IC) 25 LBCs, 20 Flutter Kicks, 15 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
9 for Boot-camp, 7 for RUSH (1 FNG)
CIRCLE OF TRUST/BOM:
Shared a short story out of the book, “No Hero: The Evolution of a Navy Seal,” called “Staying in your three foot world.”  In times of stress and worry – focus on 1) what matters most and 2) what you can control in the moment – ignore everything else.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Ralph VQ on Friday

Feeling Froggy

THE SCENE: 73 degrees and breezy

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

WARM-O-RAMA:

10 Baby Arm Circles (Forward and Backwards)

10 4-count mountain climbers

5 froggy merkins

10 tempo squats

10 4-count high knees

5 count motivator

THA-THANG:

Break into 4 groups and Indian Run to the CMU pile/stairs 

12 minutes 

1’s and 2’s will grab CMU and go to the starting line 

2’s will be performing CMU OH carries chalk line to chalk line (2 blockees at far line) switching sides on the way back

1’s will do CMU thrusters until 2’s complete their OH carries 

Switch when carry crew gets back to starting line.

3’s and 4’s will go to stairs

3’s run to the top perform 25 merkins and 25 SSH then head back down

4’s at bottom of stairs 10 shoulder tabs and 10 mountain climber taps until group 3’s returns then switch

Groups will switch at the 6-minute mark

 

Run Indian (Bernie Indian Run) to F2 parking lot for some small group fellowship

12 minutes

Groups from previous exercises will circle up (6 ft apart) and assume the plank position and one at a time will perform the following exercises while the others plank working their way around the circle. When finished with an exercise all members of the group must run and touch a tree. 

5 burpees

10 lunges

10 4 count flutter kicks

5 froggy merkins

10 monkey humpers

10 imperial walkers

**Repeat if group finishes before time/Everyone got about 2 rounds

 

Mosey to F3 parking lot

5 minutes 

Bear crawl width of the parking lot then perform 10 squats

Froggy jump width of the parking lot back then perform 5 BBS

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
16 + 7 for rush (1 FNG but he left before we could give him a name) + 1 observer

CIRCLE OF TRUST/BOM:

Romans 8:28

”28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

We see the greatest example of this in the cross. The most broken and twisted thing imaginable—the murder of the Son of God—became the greatest good thing the world has ever known.

With everything going on and the world seemingly breaking around us, it is hard to see things working out for good but we can trust all of God’s promises. Because of this, we can have hope for the future. 

MOLESKIN:
F3 has changed my life over the past 3 months and I had a blast VQing. Thank you all!

ANNOUNCEMENTS:

No shortcuts

THE SCENE: Sunny & Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • BA Circ IC x 5
  • Merkins 4 CT IC x 10
  • Windmill IC x 10
  • Cherry Pickers (DP Style) IC x 5 (no more, no less)

THA-THANG:

  • Mosey to the Boat
  • Ratchet Squats in honor of the VW
  • Mosey past the tank
  • 10 Body Builders
  • 15 Merkins
  • 20 Heel Tap Merkins
  • Run back to Boat
  • 25 BBS
  • Rinse & Repeat for 6 rounds

MARY:
Biscuit(s) hooked up some exercise
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where in your life are you taking shortcuts? I realized that I am so addicted to checking the box that I will try to just get things done as soon as possible and sometimes that includes taking shortcuts. I caught my 12 yo daughter taking shortcuts when cleaning her room and just wanting to get things done. I realized that we’re in the same struggle and I’m just a little further down the road.
MOLESKIN:

Wagon Wheel won

I-beam likes ranger panties

ANNOUNCEMENTS:
Off the Chain – 7/18 — talk to Biscuit(s)

 

Super Suicides

THE SCENE: Sticky but then cooled down by the rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Imperial Walker, 15 Moroccan Night Club, 10 tempo merkins, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the big parking lot east of campus and line up perpendicular to the aisles.  This is a suicide style workout.

  • Run to the first line and do 10 merkins, 10 squats, and 5 burpees
  • Return to start
  • Run to the second line and perform the same exercises
  • Return to start and then run to the third line, etc., until you reach the end
  • After the return from the last line, start scaling back down.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Lucky 13 this morning!
CIRCLE OF TRUST/BOM:
Proverbs 15:1 – “A gentle answer turns away wrath, but a harsh word stirs up anger.”

So much can be said about how to apply this verse and I encourage you to meditate on it.  My M set me straight a long time ago, but that doesn’t mean I don’t struggle with this.  She told me to “let her cool off first” after we would get irritated at each other.  Before she wanted to work through it, she wanted to make sure that our emotions were down and we could have a rational, beneficial discussion.

I think about how I sometimes get frustrated when my children don’t listen.  For some strange reason, I think that if I bear down on them by raising my voice, it will end the frustration.  What have I done? I have taught my children to respond to their emotions when they get frustrated.  Quite the opposite impact I was hoping for.

What other aspects of our lives do we let our emotions take over? How could a “gentle answer” have a stronger impact? Think on this.

MOLESKIN:
Kudos to everyone for pushing hard this morning through a non-stop beatdown!
ANNOUNCEMENTS:
Continue to fill up the Q calendar. Betty VQ on Wednesday!