F3 Knoxville

Author: Erector

Hills and Marathon Training

THE SCENE: mid 40s and no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1+ mile warm-up around campus
THA-THANG:
The marathon trainers have had to start even earlier now to follow the plan. The regular Rush guys had their own thang.

Marathon Training was a 1.5 mile run at marathon pace minus 10 sec. with a 800m recovery. Repeat 4 times and cool down.

Regular Rush did some hill work today. We used Valley Vista today because it is a little more of a steady climb. 30 sec., 60 sec., and 90 sec. repeats with same time recovery. However, we decided to make the recovery after the 90 sec. interval all the way back down the hill so that we never ran out of hill.

MARY:
A little stretching while waiting for the JUCO PAX to join us for COT.
COUNT-OFF & NAME-O-RAMA
Captain Obvious, Edit, Judge Judy, Mailbox, Erector, Archie, Frenchie, Downhill, and Pool Boy
CIRCLE OF TRUST/BOM:
See JUCO backblast
MOLESKIN:
Nice work by all runners today! YHC is glad to see attendance staying strong. This is a workout that F3 Knoxville needed!
ANNOUNCEMENTS:
Hardship Hill sign up

Standing Together

THE SCENE: Snow and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. There are 6 cones spread throughout the mountain and exercises at each one. Battle buddy up and tackle the workout together. Here are the exercises.

  • 25 merkins
  • 25 diamond merkins
  • 30 squats
  • 30 lunges total
  • 30 flutter kicks (4 ct)
  • 30 Freddie Mercury (4 ct)

Mosey to the bottom. Rinse and repeat until time is called.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
20 PAX conquered the mountain together this morning despite the snow!
CIRCLE OF TRUST/BOM:
Hebrews 10:24-26 – “and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near. For if we go on sinning willfully after receiving the knowledge of the truth, there no longer remains a sacrifice for sins, but a terrifying expectation of judgement and the fury of a fire which will consume the adversaries.”

The first part of that passage is a little more light-hearted, but the second half gets serious.  If we can make it a point to assemble together, we are giving ourselves the opportunity to grow closer. When we grow closer, we can hold each other accountable and help to redirect each other when we falter. We will fail if we go at it alone.
MOLESKIN:
Snow and wind didn’t stop us from getting better this morning. Great job!  I am encouraged every day I post by the hard work that you put in.

Thanks for the pre-run Spotter and Pool Boy.
ANNOUNCEMENTS:
Don’t forget about Hardship Hill.

Inaugural Project Heavy PT

THE SCENE: rainy, upper 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 overhead claps, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Exercises performed buy muscle group for maximum burn.

Shoulders/Chest/Triceps

  • 20 Merkins
  • 20 Overhead presses
  • 20 Tricep extensions

Biceps/Back

  • Colt 45
  • 20 Rows

Legs

  • 30 Squats
  • 30 Lunges (total)
  • 30 Calf Raises

Core

  • 15, 4 ct Heavy Freddies
  • 15 Big Boys
  • 20 American Hammers (total each side)

Rinse and repeat until time is called.

MARY:
15 flutter kicks and some stretching
COUNT-OFF & NAME-O-RAMA
6 HIMs to kick off Thursday right.
CIRCLE OF TRUST/BOM:

Growing this AO is the goal.  We want to reach out to as many men in the community as possible.  Today, I wanted to remind everyone of our mission.

F3: Fitness, Fellowship, and Faith

Fitness is what gets it going. A free workout certainly is enticing for anyone wanting to get their fitness where it needs to be.

Fellowship is the glue that holds us together. I don’t wake up early and get wet from rain for just any reason. I do it for the fellowship.

Faith is the ultimate strength builder for HIMs. Recognition that we are but a small part of the universe around us is so humbling.  I appreciate all the words of wisdom shared during COT.
MOLESKIN:
Don’t eat two chicken biscuits as a pre-work out “snack”. Just ask Whipper.

JUCO AMRAP

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the back parking lot. AMRAP workout starts at northeast corner.

  • 10 burpees
  • Run to Southeast corner
  • 20 merkins
  • Bear crawl to Southwest corner
  • 20 heels to heaven
  • Run to northwest corner
  • 20 squats
  • Run up the hill and then to the coupon pile
  • Grab a coupon and do 20 curls and 20 overhead presses
  • Run up the stairs and tag the building
  • Run back to start
  • AMRAP

MARY:

Ring of fire with two merkins while all other PAX hold a plank.  Then, we made an attempt to do a 6″ plank while the PAX did a merkin around the ring, but it didn’t work all that well (poor instructions given by the YHC).  We finished up with 10 flutter kicks.

COUNT-OFF & NAME-O-RAMA
33 HIMs at JUCO.  Welcome FNG, Hound Dog!
CIRCLE OF TRUST/BOM:
Proverbs 28:23 – “He who rebukes a man will afterward find more favor than he who flatters with the tongue.”  Confrontation is sometimes a difficult thing to overcome, but sugar-coating the truth may be worse.  Correcting a brother, may help him to direct him back to the right path and may help save their soul.  As a result, a stronger, more meaningful relationship may flourish.
MOLESKIN:
It was great to get to Q once again at JUCO.  It is amazing what a year has brought to this AO!
ANNOUNCEMENTS:
Sign-up for Hardship Hill.  Judge Judy has your Brolympic shirts if you ordered one.

The 35-Birthday Q

THE SCENE: A little wet, upper 30’s at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH, 10 tempo squats, 10 windmill, 15 Moroccan night club, mosey to amphitheater for 10 tempo merkins (where it was dry)
THA-THANG:
Mosey up to the playground.  Starting here, we did 5 rounds of a full body beatdown.  To begin each round, do 7 pull-ups and 7 toes-to-bar.  Then, mosey to the amphitheater for more upper body work.  Then, run the trail around the drainage ditch towards Tulane Ave. and stop before turning around for legs.  Run back to start and repeat.

Exercises performed:

  • 35 merkins
  • 35 squats
  • 35 dips
  • 35 lunges total
  • 35 diamond merkins
  • 35 monkey humpers
  • 35 werkins
  • 35 sumo squats

After the fifth round of pull-ups and toes-to-bar, we cashed-out round five with 35 burpees (my gift to the PAX).
MARY:
The burpees were enough.  Happy Birthday!
COUNT-OFF & NAME-O-RAMA
4 HIMs were not afraid of the threat of a cold rain today.
CIRCLE OF TRUST/BOM:
Context is always important when studying the Bible, joining a conversation, reading a news article, and many other activities.  Without it, one can twist what is read or heard into what they wish fit their lifestyle or justify their take on things.  YHC’s M likes to give me a hard time about all the running I do.  She quotes to me the first part of Proverbs 28:1 – “The wicked flee when no one is pursuing…”.  Some translations say “run when no one is chasing them”.  This is her excuse for not running outside no matter the conditions.  All in jest of course.  If we continue to read:  “…but the righteous are bold as a lion.”  The second part of the verse adds context to the first part that is necessary for full understanding of the passage.  The wicked flee because they are trying to hide their life or their decisions from those around them and probably from God.  The righteous are bold because they have nothing to hide and want to share the hope within them with those around them.  When you study the Bible, always make sure you gather all the context necessary to gain the whole truth.
MOLESKIN:
It was great to start my birthday off with the HIMs at the Project.