F3 Knoxville

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

Lucky #7

THE SCENE: 20’s & cold, thankfully no wind.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • SSH x 20 (4ct)
  • Squats x 10 (4ct)

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

Dealers choice:

  • Tank – LBC x 41
  • Junk – Hello Dolly x 20
  • Mayberry – Reverse Cowgirl x 20ish – too much laughing to count

COUNT-OFF & NAME-O-RAMA
10 HIMs:  Tank, Junk, Mayberry, Frosty, I-Beam, BlueCross, ToeBox, Abacus, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

The Parable of the Sower — Luke 8:4-15

 4 While a large crowd was gathering and people were coming to Jesus from town after town, he told this parable: 5 “A farmer went out to sow his seed. As he was scattering the seed, some fell along the path; it was trampled on, and the birds ate it up. 6 Some fell on rocky ground, and when it came up, the plants withered because they had no moisture. 7 Other seed fell among thorns, which grew up with it and choked the plants. 8 Still other seed fell on good soil. It came up and yielded a crop, a hundred times more than was sown.” When he said this, he called out, “Whoever has ears to hear, let them hear.” 9 His disciples asked him what this parable meant. 10 He said, “The knowledge of the secrets of the kingdom of God has been given to you, but to others I speak in parables, so that, “ ‘though seeing, they may not see; though hearing, they may not understand.’a 11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

Jesus is clearly talking about man’s response to His call for salvation, which is an entire discussion unto itself.  This morning I focused on the current state of our hearts, particularly verse 14.  If I’m honest, a lot of times I feel like the seed from verse 14 – that which gets distracted and lulled by the American culture.   We have so much in our country that we are often fooled into thinking we are self-sufficient rather than dependent on Christ.  Protect your heart against this way of thinking.

MOLESKIN:

ANNOUNCEMENTS:
Collecting gift cards for the Mend House.  Tank will be collecting them this week.

The Quacken AO Launch!

THE SCENE: 50 degrees. Cloudy. Little rain toward the end.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Warmed up in an adjacent pavilion b/c we couldn’t all fit in the normal one!

SSH X20 4ct IC

Cherry Pickers x10 IC

Annie’s – x8 each forward and backward each.

Little bit of this, little bit of that…

Imperial Walkers x10 4CT
THA-THANG:
Relay run with the 20lb baby around the Fountain City Park loop 1 time. Turn around and run up to the Gresham Hill continuing the relay run with the 20lb baby.

Welsh Dragons (Happy St. David’s Day!)

  • Bear crawl position the whole time. Move forward 4 steps.
  • Do 1 merkin
  • Do 1 plank jack
  • Do 1 pair of back of shoulder taps
  • Bear crawl forward another 4 steps.
  • Rinse and repeat for ~30ft adding 1 rep to each move every time.
  • Rest and then turn around and go halfway back-ish toward where we started starting over at 1 rep each.

Relay run with 20lb baby back down Gresham Hill around the side to the Duck Pond.

The Quacken Circuit

  • 8 station circuit around the Duck Pond. 20 reps of listed exercise at each station, except the last station which is 10 Kraken Burpees (regular burpee with 3 hand-release merkins at the bottom). Repeat the loop 2x or until time.
  • #1 – 20 Squats
  • #2 – 20 Merkins
  • #3 – 20 Overhead Claps 2CT
  • #4 – 20 LBCs
  • #5 – 20 American Hammers 2CT
  • #6 – 20 Mountain Climbers 2CT
  • #7 – 20 SSH 2CT
  • #8 – 10 Kraken Burpees (3 hand-release merkins at the bottom)
  • Ran out of time, but almost finished 2nd loop

Relay run back to the AO with 20lb baby.

MARY:
Out of time! We had too much fun.
COUNT-OFF & NAME-O-RAMA
18 HIMs made it out for the launch! Herbie, Abort, Half caff, Mr. Wedgie, SiPad, Bowflex, Chaucer, Hamm, Belding, Fast-n-Easy, Swanson, Quagmire, Detention, Ghost, Tank, Doubtfire, Erector, Filter
CIRCLE OF TRUST/BOM:
Philippians 2:3-4 “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
MOLESKIN:
4 takeaways for today:

  1. Accountability – Hold one another accountable to make it out here. Encourage one another to get better and be better. Hold one another accountable in our regular lives outside our workout times as well.
  2. Q! Sign up to Q! Everyone has the ability, wherewithal and capacity to do it. We can help. You can do it.
  3. Mend House – Come out and post with these guys on Wednesdays at 6pm. They’re a great group of guys to workout with and we all benefit from being around one another.
  4. Give Back – Give back to the AOs where you post. Volunteer for a cleanup day or help do things around the park / school / etc. I know we can definitely help the Lions Club keep FC Park clean and running well for everyone to use.
    ANNOUNCEMENTS:
    Chili cook-off tonight 6-8pm at Fort Loudoun Yacht Club. Reach out to Rusty or Doubtfire for more info.

    F3 Knoxville, The Quacken
    Launch of The Quacken AO in Fountain City on March 1, 2019.

Cherry Popped (VQ)

THE SCENE: Great 50 degree weather. Dry

WARM-O-RAMA:

25 x SSH and 8 x Cherry Pickers
THA-THANG:
Six stations. When finished with one run to the next. Repeat until time is up. Ran close to 3 miles

  • 10 Burpees
  • 25 Tri-dips
  • Cone to cone bear crawl merkins
  • 15 Bobby Hurleys
  • 15 Carolina dry docks
  • 10 Box cutters

MARY:
Burpees. Run to to station 2 for tri-dips. Back to AO for more burpees and then BBS.
COUNT-OFF & NAME-O-RAMA
14 HIMS out at The Dog Pound. Junk, Mayberry, Gibbler, Scooter, Bartman, Tweet-E, Bowflex, Tank, I-Beam, Pepper, Snitch, Abacus, Detention, Toe Box

CIRCLE OF TRUST/BOM:
You are either growing or dying. Stepping outside your comfort zone is key to discovering your passion, accomplishing your goals and finding happiness. Start with small steps to get out of your comfort zone to keep growing. “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” Abraham Maslow

MOLESKIN:
Thanks for the encouragement through my first Q. Felt good to get it out of the way.

TRUCK STOP BAPTISM

THE SCENE:  50 degrees, down-pour, and flooding.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

All IC: SSH, Tennessee Rocking Chair, Squat Failure to Launch (like our careers), Merkin Failure to Launch, Parking Lot Mosey Lap

THA-THANG:

11s at trash can hill: CDDs at bottom + Squat Jumps at top……..Mosey to MRSA breeding ground zero (soccer field).

3 rounds of: Merkin Exercise at one end (x20), sprint to mid-field, 5 Double Burpees, Lunge rest of way to opposite end, Squat Jumps (x20), (PAX then switch to Reverse Gear), Bernie back to mid-field, 5 Double Burpees, Backward Lunge to Start. Repeat. (Ends Included Merkins, Squat Jumps, Diamond Merkins, Wide Merkins)……..Mosey to concrete bleachers.

7’s: Incline Merkins at bottom, Derkins at top. **Sick Twist: on way up- Jump and do 10 Calve Raises each stair……..Mosey to Playground Hill.

AMRAP: At bottom of hill: 20 Monkey Humpers, 20 4ct MCs, run to top of hill. At top: 20 Pull Ups, 20 BBSs, run back down hill. (did 3 or 4 rounds)………… Only one way back to AO – Mosey through the newly created lake (thigh high water) all the way back to AO.  Keep those knees up to maximize splash! (Junk was almost giddy about this part – thank you for your enthusiasm, brother!)

MARY:
One minute of Burpees. Out of time.

COUNT-OFF & NAME-O-RAMA
9 Strong
CIRCLE OF TRUST/BOM:
2 practical techniques to battle sinful thoughts when they enter the mind: 1) focus on the cross – the ultimate price that was paid for you. This helps supply the motivation to dedicate our mind, bodies, actions and words to Him. We are not our own, we were bought with a price!  2) Rest in the absolute conviction that His ways are infinitely BETTER than ours. We see this proven time and time again throughout the Bible and history.
MOLESKIN:
These guys were awesome today. Very proud of this crew! Thank you for allowing me to serve you this morning!
ANNOUNCEMENTS:
N/A