F3 Knoxville

Back to Reality

THE SCENE:  Just about perfect weather at the Quacken. Felt great outside.

WARM-O-RAMA:
Imperial Walker 10 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC

THA-THANG:
Minute Drills + Running Drills

Superset:
Squats 30sec
Side Straddle Hops 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

Superset:
Burpees 30sec
Mountain Climbers 30sec
Repeat 3x for a total of 3 minutes
Run 2 hill sprints, to top and back

Superset:
Murkans 30sec
Bonnie Blairs 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Using Google Trends data on internet searches for 75 countries, we can see that search intensity for the word ‘prayer’ doubles for every 80,000 new registered cases of COVID-19. – https://cruxnow.com/church-in-the-usa/2020/04/googling-prayer-has-skyrocketed-with-coronavirus-spread-expert-says/

“This isn’t the time to divide. (Nor is it necessarily the time to conquer)” – F3 Weekly Email

Weird number circuit in the snow

THE SCENE: Cold as snot around 32-37. Snowing somewhat. Wet ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25

BAC x10 ea

This / That

Cherry Pickers x10
THA-THANG:
Indian Run around park with 40#, 30#, and 20#. Front three guys have the babies. Last guy does 5 merkins and runs to catch up. 1 lap.

Mosey to church lot.

  • Lunge halfway across lot. Bearcrawl back.

Circuit time! I used a 6-station circuit around the lot that was arranged in a weird pattern to keep people on their toes. 20 reps at each station. Do 2ct if it requires. The three babies were also involved. If you get to a station that has one, do 10 reps of anything you want with that particular baby. If someone else is using it, feel free to move on or wait til they’re done.

  • station 1 – LBC
  • station 2 – kobra kais (bear crawl to 3)
  • station 3 – mountain climbers
  • station 4 – jump squats (bear crawl to 5)
  • station 5 – imperial walkers
  • station 6 – HR merkins

MARY:
Flutters x20 for time.
COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Abort, Filter
CIRCLE OF TRUST/BOM:
Be good to one another. Take care of one another. Mental illness sucks. You never know what someone is going through. Have compassion and take folks out to do things – you can make a positive impact.

Jane

THE SCENE: a little chill in the air, but just right once moving.
F3 WELCOME & DISCLAIMER Check!
WARM-O-RAMA:

Ssh – 25
Merks – 10 4 count
Squats – 20

THA-THANG:

Mosey to Jane Allen  all PAX take turn carrying sandbag PAX not carrying sandbag will do 5 merkins and then run to catch the PAX carrying the sandbag, PAX switch when the group catches the Sandbag.

Bottom of Jane Allen – Sandbag will be carried to the top by each PAX. In the mean time, the other pax will be rotating between the following exercises.

As many as you:
Burpee
Hurpee (burpee with 5 pickle pounders at the bottom)
8 count BB
Wolverines (burpee with a merkin and then a peter parker (both sides))
Merkins 4 count
Simpson’s (start with legs 6inches of ground (Homer). left legs straight up (marge). twist side to side (Mr. Burns)
Inchworms

R & R but only half way up Jane Allen

Return mosey the same way we came carrying the sandbag, group doing 5 merkins, run to catch up.

MARY:
no time left
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
look for those to be in community with
MOLESKIN:
first time out using my new sandbag. I think I will call here Jane!
ANNOUNCEMENTS:
none

pavilion hot potato

THE SCENE: Low 40s and light (to moderate) rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Angle grinders
Moroccan night clubs
Grady Corns
Imperial walkers
Prisoner squats
THA-THANG:
Mosey out of the start pavilion and around the sidewalk to the next pavilion.  The ground had been turned into a mudhole between the sidewalk, so we moseyed past to the next pavilion (not the only audible this morning).  I told the PAX that we have four pavilion stations, each with three exercises of the same structure (initially 20 reps first exercise, 15 reps of the second exercise, 10 reps of the third exercise).  They got to pick how many rounds of each we did, without knowing the exercises.  The fun part is they could choose 3,4,5 or 6 rounds but once you use a number, you can no longer use it.  So they are choosing blindly on how many rounds we do.

Pavilion 1 (PAX chose 6 rounds):

  • Dips x20
  • Decline merkins x15
  • Four count (HR) merkins x10

This proved to be a huge mistake on my part, so after three rounds of that, Q called an audible.  10 reps of each exercise to finish the final three rounds.  Finish and mosey around the sidewalk to the pavilion beside the Lion’s Club building.

Pavilion 2 (PAX chose four rounds):

  • Calf raises x10
  • Lunges x10 (each leg)
  • Bulgarian split squats x10 (each leg)

Mosey out of the pavilion onto the sidewalk and back (tables were set up differently at each pavilion and this one was better).

Pavilion 3 (PAX chose 5 rounds):

  • Carolina dry docks x10
  • Table rows x10
  • Single arm pulls on the poles x10 (each arm)

No time to mosey, just stayed put for round four.

Pavilion 4 (PAX were left with 3 rounds):

  • Smurf jacks x10
  • Plank jacks x10
  • Burpees x5

That was enough to use up the time, no Mary today.

COUNT-OFF & NAME-O-RAMA
5 ducks on the pond: Herbie, Toucan, Wilson, Swanson, Abort
CIRCLE OF TRUST/BOM:
Reused my word from yesterday, a C.S. Lewis quote:
Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”

Again, just shows how much people tend to worry about the truths in their lives.  Just stress to live by your word, be true to each other and maybe even more importantly be true to yourself.

Da BOMBS

THE SCENE: Partly Cloudy, 36°F, Feels like 36°F, Humidity 54%, Wind 2mph from ENE
F3 WELCOME & DISCLAIMER

1 FNG


WARM-O-RAMA:

  • SSH 25x IC
  • Tempo squats 15x IC
  • LBAC 15x IC forward and reverse
  • Little of this, little of that

THA-THANG:

  • Mosey around to pavilion 2
  • Find a Battle buddy
    • P1 does exercise, P2 runs to the building and back, PAX flapjack
    • Reps are cumulative between PAX
    • Burpees 50x
    • Overhead claps 4ct 100x
    • Merkins 150x
    • BBS 200x
    • Squats 250x
    • Rinse and quick repeat of exersices, starting with 1 burpee 2 overhead claps etc.
    • Mosey back to center pavilion

MARY:

  • Horrible 4 variations of flutter kicks
    • Upright arms out 7x IC
    • Reclined arms out 7x IC
    • Normal 7x IC
    • BBS flutters 7x IC
  • Hello Dolly 10x
  • Stretching

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar, Wilson, Toucan

Mend house: Isotope, Flower child, Tigger, FNG Tim the Toolman

CIRCLE OF TRUST/BOM:
Went through what F3 is from mission statement to core principles and cred. Spoke about why F3 is important to me.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.