F3 Knoxville

Reverse Suicides (Stage Hand Co-Q)

THE SCENE: Lower 60’s and foggy, ended up sunny and warm by the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Arm Circles, Michael Phelps, This and That, Stagehand’s new groin stretch, Quad stretches
THA-THANG:
Moseyed around to the front of the conference center by passing the amphitheater and crossing the bridge. At the conference center we had 4 cones set up about 10 yards a part with a total of about 50-60 yards from start point to last cone. We did five rounds of reverse suicides, meaning 1st set we ran to the furthest cone and did an exercise and ran back, then 2nd set we ran to the furthest cone and then the second furthest cone and then ran back. We did this until each cone was hit, each of which had different exercises

  • 1st Round: Cone 1 – Merkins x 10, Cone 2 – Big Boys x 10, Cone 3 – Plank Shoulder Taps x 10 (4 count), Cone 4 – Lunges x 10 (each leg, 20 total)
  • 2nd Round: Cone 1 – American Hammers x 10 (2 count), Cone 2 – Carolina Dry Docks x 10, Cone 3 – Squats x 10, Cone 4 – Burpees x 10
  • 3rd Round: Cone 1 – Overhead Claps x 10 (4 count), Cone 2 – Flutterkicks x 10 (4 count), Cone 3 – Cobra Merkins x 10, Cone 4 – Little Baby Crunches x 10
  • 4th Round: Cone 1 – Edward Scissor Legs x 10 (4 count), Cone 2 – Hand Release Merkins x 10, Cone 3 – Freddie Mercury x 10 (4 count), Cone 4 – Walkout Merkins x 10
  • 5th Round: Asked each of the guys what their favorite exercise was and assigned each to a cone, we came up with: Cone 1 – Oblique Crunches x 10 (each side, 20 total), Cone 2 – Merkins x 10, Cone 3 – Broad Jumps x 10, Cone 4 – Squats x 10

Finished this quicker than expected, so we moseyed over to the amphitheater to do 11’s for the remainder of the time. Body Builders at the bottom, Pull Ups/Inverted Rows at the top

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about how recently I’ve been reading a bit about the importance of how we use our time, but have been hearing about opposite ends of the spectrum. On one hand we have so much grabbing our attention and demanding our time that we need to relearn how to not be preoccupied, or even how to be content with boredom. While on the other hand, our time is valuable, it was bought with the blood of Christ and our days are numbered, there’s nothing we can do to earn or win back more time. So I encouraged us to be thinking through where in our lives should we dial back our usage of time and be more present to whats in front of us, rather than needing to constantly be working or distracted, and also where in our lives should we rethink how to make more of the time we give to things, acknowledging that our time is valuable

ANNOUNCEMENTS:
F3 Morristown official launch is two weeks from today I believe

THE SCENE: 55* dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squats x10
Static stretches left/right/middle x20 secs each
Shoulder taps x15
Four count merkins (hand release) x12
SSH x10
THA-THANG:
Mosey out of the fountains toward the lots where we park, past The Foundry and across the railroad tracks to Preacher’s parking lot (The International).  Five cone set up, about 10 yards apart for reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise.  Run back to the start line.  PAX then run to the furthest cone, repeat that exercise, and add the next cone and exercise on the way back, eventually knocking out all 5 exercises.

  • Four count merkins (hand release) x10
  • Jump squats x10
  • Burpees x10
  • LBCs x20
  • SSH x30

Each PAX grabs two rocks from the pile right beside our starting point.  OYO, then hold both rocks overhead when finished.

  • Lateral raises x20
  • Curls x20
  • Up and outs x20

Sprint out to the furthest cone and return to your rocks for another round, this time 10 reps of each.  Return rocks and mosey back across railroad tracks to the parking lot across from The Foundry for Lt. Dan’s Revenge. Starting with 2 squats and 4 lunges, then run up the short hill and knock out 5 merkins, return back to bottom of hill.  Repeat, increasing to 4 squats 8 lunges, 6/12, 8/16, 10/20 all with 5 merkins at the top of the hill before running back.

Quick mosey back to start point

MARY:
American hammers x20
Box cutters x10
COUNT-OFF & NAME-O-RAMA
10 strong: Passport, Steam, Swanson, Magic Mic, Cornhole, Petey (WELCOME BACK), G6, Half Dome, Postman, Abort
CIRCLE OF TRUST/BOM:
From Ozark, Jacob Snell: “Ill humor in the morning brings about a darkened day.”  I know that I have been struggling lately at work, and I really thing it is because I’ve not been able to work out as much.  When I get up, I have extra time and look at the news or social media, which is inevitably something negative.  I think it’s pretty obvious that it sets the wrong tone for the day and its hard to climb out of that hole dug so early.

But when I come and work out, I’m listening to people talk about doing things with their kids, or seeing faces for the first time in a while and without them knowing it, they have pointed me in the right direction for the day.  That positivity just in words, that goes along with having done some exercise, prevents a darkened day.
ANNOUNCEMENTS:
Morristown launch June 6th!

7’s and 11’s: Quacken Edition

THE SCENE: Upper 60’s, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20, Arm Circles x 10 forward and backward, Shoulder Taps x 10, Moroccan Night Clubs x 10, Tempo Squats x 10, Cherry Pickers x 6
THA-THANG:

  • Mosey to Gresham
  • 7’s from end of sidewalk to stop sign – Body Builders at the start, Get Ups at the end
  • 11’s from top of stairs to stop sign – Merkins at the start, LBCs at the end
  • Mosey to parking lot
  • Laps around lot with 5 reps of one of the above exercises in each corner (Body Builders, Get Ups, Merkins, LBCs)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from Saturday at the Big Ball. Talked about how in Jeremiah 29 God tells the Israelites, before being taken into slavery by the Babylonians, to build houses, plant gardens, eat of their fruit, get married, and pray on behalf of the city you’re being taken to. So essentially, instead of sitting around and waiting for liberation, God told His people to live well in captivity while also looking forward to freedom. With this quarantine I’ve done the exact opposite. I’ve sat around and moped and waited until things get better rather than tried to make the most of the season the Lord has us in. So my encouragement for us this morning was, even though we’re transitioning back to normal slowly, to be thinking of how we can live well right now in quarantine rather than sit around and just wait for things to be better

ANNOUNCEMENTS:
The Quacken is looking for a new AO leader if you know of anyone

7’s and 11’s

THE SCENE: Perfect – Upper 50’s, clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15, Arm Circles x 10 forwards and backwards, Shoulder Taps x 10, Michael Phelps, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:

  • Sunsphere: 11’s – Pull ups at the bottom on the Sunsphere and Edward Scissor Legs at the top of the stairs
  • Bridge over Cumberland: 7’s – Big Boy Sit Ups at the start of the bridge, bear crawl across, Sumo Squats at the end of the bridge, bear crawl back
  • Parking Lot: 11’s – Merkins at one end of lot, Carolina Dry Docks at the other end
  • Field by the Fountains: Partnered up, one partner started bear crawling across field while the other did 5 body builders then ran and caught up to bear crawler. After catching up, swap roles

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about how in Jeremiah 29 God tells the Israelites, before being taken into slavery by the Babylonians, to build houses, plant gardens, eat of their fruit, get married, and pray on behalf of the city you’re being taken to. So essentially, instead of sitting around and waiting for liberation, God told His people to live well in captivity while also looking forward to freedom. With this quarantine I’ve done the exact opposite. I’ve sat around and moped and waited until things get better rather than tried to make the most of the season the Lord has us in. So my encouragement for us this morning was, even though we’re transitioning back to normal slowly, to be thinking of how we can live well right now in quarantine rather than sit around and just wait for things to be better

Dynamic Duo Doing Doras

THE SCENE: 45 degrees, dark, quiet, slightly raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25, Arm Circles forward and backward x 15 each, Shoulder Taps x 15, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:

  • Gresham: 2 rounds of Doras. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner runs to and from stop sign. 2nd round was 200 cobras and 200 BBS while partner runs
  • Hill in front of church: 2 rounds of Doras again. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner bear crawls to top of hill. 2nd round was 200 cobras and 200 BBS while partner lunges to top of hill
  • Parking lot across from park: 2 rounds of Doras again. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner runs to fence and back. 2nd round was 200 cobras and 200 BBS while partner runs.

MARY:
Ran a cool down lap around parking lot
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled word from Big Ball last week. A couple days ago one of my students mentioned learning about cascading failure, meaning one unchecked problem leads to another, which leads to another, and so on. He said he feels like he sees that happen in his own life. My initial response was to point out that that doesn’t necessarily apply to us, since we aren’t machines and not all aspects of our lives are related to one another. But then I realized that I’m currently allowing myself to experience cascading failure. I’ve been having some serious pain in my stomach, which led to me not working out for a month, which led to me not getting up early, which led to me not going to bed early, which led to me wasting time on things like TV at night instead of reading and getting good rest, which has also led to me eating less healthy, which all of this has led to me being more irritable towards others and to spending less time in the Word. Taking time off from exercise to recover is fine, but it doesn’t mean I have to give up getting up early and eating well and getting good rest. So I encouraged us not to allow what Paul calls “a thorn in our sides” to become a cascading failure.
ANNOUNCEMENTS:
None