F3 Knoxville

Build-A-Blocks Play Date

THE SCENE: Mod humidity, clear and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH IC, Toy Soldiers x 10 IC, Donkey Whips x 10 IC, (B) Hip Circles on all 4’s x 10 (B) IC, Tempo SQTS IC x 10, OH Claps x 25 IC, Seal Claps x 25 IC
THA-THANG:
Mosey w/ CMU’s around the lot to the cones.  Perform Constructed Ex as follows:

  • 25 Hand release squats with CMU–> lunge to next cone
  • 25 UR Rows–> lunge to next cone
  • 25 Curls–> lunge to next cone
  • 25 (B) Trunk Rotation w/ CMU
  • 25 OH Press w/ CMU
  • Combine all previous exercises as one in order x 25
  • Leave CMU and do a lap back to it
  • Repeato in reverse except only do 5 reps of the combo and 25 each of the rest, lunging b/w cones w/ CMU in tow
  • Perform Cherry Pickers until last HIM has done 5
  • Perform another lap around p-lot
  • Crab walk to AO
  • lap back to CMU and walk it back to AO
  • MARY:

Star Gazer x 1 (for Tractor who used two brick instead of his CMU), Supermans x 10 IC, Press Ups x 10, Alternating single arm raises in plank position IC x 10, Flutter kicks x 30, Freddy Mercuries x 20, Crab Reachers x 10 IC, Boat-Canoe x 3
COUNT-OFF & NAME-O-RAMA
Suave, Biohazard, Tractor, Oscar, Fast-n-Easy, A-Rod, Mr. Wedgie, Herbie, & Natty all made it with proper attitudes!
CIRCLE OF TRUST/BOM:
talked about planting the seed, inspired from Armstrong (from Arizona) who is currently in Bend, OR planting the F3 seed. Check out 1 Cor 3: 6-9
MOLESKIN:
Pray for A-Rod on his trek to Idaho as well as all the teachers, students, admins, and families that must deal with the challenges presented by Covid-19
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

IronPAX Week 1 at the Quacken

THE SCENE: Damp from a night of storms, lower 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Arm Circles, Tempo Squats, static stretching
THA-THANG:
IronPAX Challenge Week 1 Workout

EMOM (called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
yeah right
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We’ve seen yet again another black man shot and protests rage, leading to a counter-protester being shot and killed. When I see these things happen my gut reaction is anger, and to want to drag people into the street and demand justice and accountability. Last week I read through James, which has a lot of things to say, apologetically, about those that are rich or in power and abuse their power. But what it says to believers isn’t to rage against them, but to be humble, mourn, and be unbiased and pray for those that need it. It reminded me of Matthew 9 that says when Jesus saw the masses He had compassion on them because they were like sheep without a shepherd. So my encouragement to the guys, especially myself, this morning was to consider compassion when reacting to these situations we seem to constantly be seeing in the news

Iron PAX Week 0 at the Quacken

THE SCENE: Upper 60’s, damp but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Light static stretching while praying and giving Word (went in reverse today since I had to bail right at 6:15)
THA-THANG:
IronPAX Week 0 baby!

  • 4 rounds of the following for time: 50 squats, 40 Big Boys, 30 Merkins, 20 Bonnie Blairs, 10 Burpees, 400 meter run

MARY:
More static stretching to cool down
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The return of the IronPAX Challenge had me reflecting on how difficult those workouts were. It also caused me to remember how much I struggled in workouts in general and how the challenge, as well as being more consistant, helped me become more comfortable with harder exercises. This also reminded me of something we talked about with my students last year. The Hebrew word Zakar as a verb means to remember, but as a noun it means man. So when Genesis explains that man is made in God’s image, there is a correlation between our identity as “zakar” (man) and our call to “zakar” (remember) God. I encouraged us to remember and reflect on where we’ve been and who we are, to remember God, and also to consider the IronPAX challenge because it will inevitably kick all our butts

Learn from Others: Quacken Edition

THE SCENE: Clear, nice cool 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Arm Circles, Seal Claps, Tempo Squats, Rockettes, Cherry Pickers, Phelps, This and That
THA-THANG:
Moseyed up to Gresham

  • 11’s with Burpees and Single Leg merkins, but instead of running back and forth, we toe tap bear crawled forwards and backwards 11 steps between each exercise
  • Doras with 25 Single Leg Merkins, 50 Star Jumps, and 50 Merkins

MARY:
Moseyed back to cars and did Catalina Wine Mixers, 30 seconds on and 15 seconds off, to kill the last couple minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled word from when I did this workout at Big Ball

I mentioned at the start of the workout that I didn’t come up with this, and that it was actually a workout I hopped in on with one of the AO’s in Nashville a few weeks ago while visiting family. Building off of Swanson’s encouragement to seek out and be willing to receive accountability, I encouraged us to couple that with seeking to also learn from others, both here and from outside sources or people outside of our normal circles. Like I had mentioned, I learned this workout from another AO and would never have thought of it on my own, and I tend to pay attention to others’ Q’s and take note of what I like and incorporate them into my own workouts. Supposedly Einstein is quoted saying that when we stop learning is when we start dying, so let’s go out of our way to learn from one another and not become complacent with what we know

Choose Your Adventure At The Quacken

THE SCENE: Started raining but stopped by the end of the warm up, leaving us with a steamy, humid 75
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20, Arm Circles x 10 both ways, Shoulder Taps x 10, This and That, Cherry Pickers x 7
THA-THANG:
Moseyed over to the playground, where we did 11’s by the monkey bars: 1 pull up and 10 squat jumps to 10 pull ups and 1 squat jump. Ran a lap around the park and came back to the playground for 7’s: 1 squat jump and 6 pull ups to 6 squat jumps and 1 pull up.

Then we moseyed over to the church sidewalk where we took turns choosing sets of exercises to do: 15 reps of Abs, Arms, Abs and Legs followed by 2 laps around the parking lot

  • Wedgie chose first: 15 Full Sit Ups, 15 Merkins, 15 Full Sit Ups, 15 Squat Jumps, then 2 laps around the parking lot
  • Puck chose second: 15 American Hammers (4ct.), 15 Cobra Merkins, 15 Side Crunches each side, 15 Lunges each leg, then 2 laps around the parking lot
  • I chose third: 15 LBCs, 15 Carolina Dry Docks, 15 LBCs, 15 Box Cutters, then 2 laps around the parking lot
  • Wedgie chose again: 15 Freddie Mercurys, 15 Diamond Merkins, 15 Around the Worlds, 15 Squat Jumps, then 2 laps around the parking lot
  • Puck chose again: 15 LBCs, 15 Merkins, 15 Leg Lifts, 15 Sumo Squats, then 2 laps around the parking lot

MARY:
Ring of Fire with American Hammers to kill the last couple minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Encouraged the guys to consider leading sometime. I spent nearly 2 years with F3 before leading and wish I had done it much sooner. I love leading a workout, but I love it even more when someone leads for the first time! One of F3’s main focuses is building up leaders in the community, starting with leadership in the workouts. If you’ve been to an F3 workout chances are you’re qualified to lead one!
ANNOUNCEMENTS:
Backdraft’s son Waylan should hopefully be coming home today