F3 Knoxville

Return the ring to Mordor

THE SCENE: 72 degrees. Heckin sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

THA-THANG:
Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

MARY:
Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.
MOLESKIN:

From Gandalf –

“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”

 

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

THA-THANG:
Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

MARY:
No Mary, just ATMs to cash out.
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
CIRCLE OF TRUST/BOM:
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”

P3 at F3

THE SCENE: Temp in the 70’s with a little breeze.  Perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles IC x 10 each way

A little of This and a little of That

Hillbilly’s x10 IC

Tempo squats x10 IC

Tempo Merkins x10 IC

THA-THANG:

  • Mosey to rock pile behind Veterans Memorial
    • Walk to corners of the field with rock over head
      • 1st corner – Mountain climbers x10 IC
      • 2nd corner – Peter Parkers x10 IC
      • 3rd corner – Mountain climbers x5 / Peter Parkers x5
      • Walk with rocks over head to return them to pile.
  • Mosey to Big Ball steps
    • Battle Buddy:  #1 runs up stairs, stops at first landing for 2 burpees.  Top landing 4 burpees.  Back to first landing 2 more burpees then to bottom to tag buddy.  Meanwhile buddy #2 does flutter kicks, American Hammers, etc until buddy #1 tags.  Each buddy up stairs 4 times.
  • Mosey around the corner and up the hill to the intersection close to the Art Museum.
    • Circle up:
      • flutter kicks x 10
      • Merkins x 10 OYO
      • Hello Dolly x 10
      • Merkins x 10 OYO
      • Box Cutters x 10
      • Merkins x 10 OYO
      • LBC’s x 10
      • Merkins x 10 OYO
      • American Hammer x 10
      • Merkin x 10 OYO
  • Mosey back to AO

MARY:
Had time for a little “Amazon shoulder shredder”:  Baby Arm circles, overhead claps, seal claps, etc

COUNT-OFF & NAME-O-RAMA
13 PAXs total with 2 FNG’s
CIRCLE OF TRUST/BOM:
Remembering a friend who I was able to spend some time with and learn from his wisdom.  He was a WWII veteran and shared his experiences and relationship with God with me over breakfast each Friday morning.  One morning he shared his thoughts as we talked about God’s Glory. As we usually think of F3 as a lot of physical fitness, I present to you “P3” for spiritual fitness.  My friend shared with me 3 things he thinks about when he thinks about God’s Glory.  God’s Presence, God’s Power, and God’s Purpose.  Let’s remember to be in God’s presence, rely on His Power, and seek His Purpose for our lives.  When we do we will not only experience His Glory but we will glorify Him.
MOLESKIN:
Pray for Passports foster daughter, Jobs for people in the Fellows program, and for Lee Murphy’s job situation.
ANNOUNCEMENTS:

eleven PAX doing elevens

THE SCENE: 45* – getting back to nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo lunge x10 IC
Merkins x10 IC
Windmills x8 IC
Burpees x5 OYO
SSH x20 IC
THA-THANG:

Mosey out of start point to amphitheater.  Assemble in front of stage for some super sets.  Do first three exercises in a row, OYO, with no rest in between.  Plank on stage and wait for everyone to finish.  Then back to the front of the stage for the next three exercises.  As quickly as possibly OYO and plank waiting for everyone to finish.

  • Left leg step ups x11
  • Right leg step ups x11
  • Box jumps x11

Plank and wait for everyone to finish, then straight into:

  • Derkins x11
  • Dips x11
  • Merkins x11

Plank and wait until last man finished.  Back at it and repeat all six exercises in the same fashion.  Recover and 10 count.  No mosey to the next routine, stay at the amphitheater stage for Super 11’s (11 seems to be the number of the day).  Perform 11 BBSU’s, run the stairs to the top, perform 11 pull ups on rails.  Return to the bottom and go from 10 to 1 reps on both exercises.  When finished, plank it up on the stage. Recover and 10 count.

Mosey back past the start point to the front of L&N Stem Academy.  Everyone grab a rock (or two if they want some fun).  Rock exercises as follows:

  • Curls x30 and rest with rock pressed overhead
  • Squats x30 with rock pressed overhead
  • Curls x30 and rest with rock pressed again overhead
  • Arms straight out, rock lifts x30
  • Overhead press x30
  • Curls x30
  • Situps x30 with rock pressed overhead

Mosey back to start point.

MARY:
Had about three minutes left upon arrival, and Q only had one thing left to do.  Boat/Canoe.  After a few iterations of plain holds, 5 on 4 count flutter kicks while in canoe, then 5 on a 4 count OH claps in canoe.  A few more iterations of regular holds.  30 seconds left Q told PAX all we had was 30 seconds, and to hold canoe for that long or until they had to drop.
COUNT-OFF & NAME-O-RAMA
11 Strong, including one flying headlock who departed early: Mark (FEH), Swanson, G6, Bareback, Cowbell, The Voice, Rousey, Half Caf, Amazon, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
I’ve kind of had a recurring theme in my word, which is struggling with failure.  Constantly worrying about failing at my job, failing as a friend, failing as a future spouse and father.  Then I read things that say if you’re not failing at something then you’re not trying hard enough or trying new things and that failure is the best way to learn.  So failure is always there, be it good or bad.  However I came across a quote which really struck me, so I decided to share it.  From Francis Chan:

“OUR GREATEST FEAR SHOULD NOT BE OF FAILURE, BUT OF SUCCEEDING IN THINGS IN LIFE THAT DON’T REALLY MATTER.”

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.