F3 Knoxville

Author: Erector

The Dirty Dozen

THE SCENE: nice, clear, and perfect temp for a beatdown at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Windmill, 15 mountain climbers, 15 Moroccan night club
THA-THANG:
The burpee mile: 12 burpees followed by 1 lap around the track. Repeat for a total of 48 burpees and 4 laps, 1 mile.

The dirty dozen. 3 exercises at each corner of the walk path next to the main parking lot of the AO.

1st lap:

  • 12 merkins
  • 12 squats
  • 12 Freddie Mercury IC

2nd lap:

  • 12 diamond merkins
  • 12 sumo squats
  • 12 Flutter kicks IC

3rd lap:

  • 12 Carolina Dry Docks
  • 12 iron Mike’s each leg
  • 12 heels to Heaven

MARY:
Hello Dolly and LBCs
COUNT-OFF & NAME-O-RAMA
7 strong again this morning
CIRCLE OF TRUST/BOM:
Ephesians 5:1-5: be imitators of God. Be in the world but not of the world. We are called to be different in the way we act and live our lives. We are called to be Christ-like. Consider this when doing anything: “would Jesus be sitting beside me supporting this?”
MOLESKIN:
Hard work by all the PAX this morning!
ANNOUNCEMENTS:
Abridged this Thursday. Hardship Hill on May 18th. Last day to get JUCO shirts.

Getting to know Big Ball

THE SCENE: Beautiful weather at the Big Ball!
F3 WELCOME & DISCLAIMER administered!
WARM-O-RAMA:
20 SSH, 10 Tempo squats, 15 mountain climbers IC, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
Mosey to the playground and locate a good pull-up spot.  Perform 8-count body builders with a pull-up at the top of the jump with pyramid style reps:  2, 4, 6, 8, 6, 4, 2.  Each set consisted of the stated count of each portion of the exercise, e.g. 2 merkins, 2 plank jacks, 2 pull-ups.

Mosey to the stairs beside the Big Ball.  Perform 11’s using both sets of stairs.  Start with 10 burpees at the bottom and 1 squat at the top.

Mosey back toward the fountain and stop at the closest corner of the “track” around the park.  With hard runs between, perform theses exercises at the corners (1 exercise per corner):

  • 15 merkins
  • 15 diamond merkins
  • 15 Carolina Dry Docks
  • 15 squats
  • 15 lunges each leg
  • 15 sumo squats
  • 15 Freddie Mercury IC
  • 15 Imperial walkers IC
  • 15 flutter kicks IC

MARY:
An attempt at a “square” merkin.  I am sure someone has an awesome name for these.  4 PAX form a square and put their legs on the PAX’s upper back behind them and everyone’s feet will be off the ground.  One group had to modify due to risking further back surgeries.  We definitely don’t want that to happen.  The other group of 4 successfully completed 5 or so reps.  Nice job!
COUNT-OFF & NAME-O-RAMA
8 HIMs in attendance today.
CIRCLE OF TRUST/BOM:
Ephesians 5:22-25.  The relationship between a husband and wife should be the most important earthly relationship.  A husband should be willing to die for his wife just as Christ died for us.  The relationship we have with our children, though very important, is secondary.  Keep this in mind and make sure we are showing our love to our spouses.
MOLESKIN:
YHC snagged this Q at the last minute last night and I am glad I did.  Great group of HIMs to lead!  I look forward to other opportunities to enjoy F3 with them in the future.
ANNOUNCEMENTS:
OEW fundraiser at Abridged on Thursday.  Don’t forget to sign-up for Hardship Hill coming up on May 18th.

All Around JUCO

THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER  given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore.  At the four corners,

  • 20 merkins
  • 20 squats
  • 20 mountain climbers
  • 20 Freddie Mercury

Continue run around the back of the maintenance building to the grassy hill.  Run up the hill 5 times while zig-zagging around each tree.  At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.

Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC.  Run around the walk path and stop as instructed to perform exercises:

  • 10 burpees OYO
  • 20 Hello Dolly IC

Cut off the walk path at the large parking lot northeast of the school.

  • 10 8 Count body builders IC

Run to the next corner of the parking lot towards Hardin Valley road.  Perform exercise at the intersections.

  • 20 squat jumps
  • 20 star jacks
  • 20 iron Mikes
  • 10 burpees back at the shovel flag

MARY:
LBC smoker:  10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives.  They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.

CMU fun at JUCO

THE SCENE: 50s and pleasant at JUCO
F3 WELCOME & DISCLAIMER:  administered.
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 windmill, 15 mountain climbers, 15 Moroccan night club
THA-THANG:
Indian run to the coupon pile behind the maintenance building and grab a CMU and then mosey to the Sophomore.  Perform the following exercises at each corner carrying the CMU with you as you go. 2 rounds.

  • 20 Curls, then Bernie Sanders up the hill
  • 20 Tri-cep extensions, mosey to next corner
  • 20 Over-head press, mosey to next corner
  • 20 Merkins with one hand on the CMU and switch after each rep (10 each side).

Mosey back behind the maintenance building at the base of the stairs.  20 lunges with CMU (10 each leg) and mosey to the top of the stairs.  20 squats with CMU and mosey to the bottom. 2 rounds.  Return CMU to their home.

Interval runs back to the shovel flag. 30 sec., 1 min., 45 sec., 1.5 min, 30ish sec. (looped around school twice)

MARY:
Only a little in between each routine to catch our breath.
COUNT-OFF & NAME-O-RAMA
5 PAX at JUCO today.
CIRCLE OF TRUST/BOM:
Acts 17:10-11 – The Bereans were commended for their eagerness in receiving the Word.  Not only for their eagerness, but also because they studied the scriptures daily to make sure what they were told was true.  We may think of our preachers, ministers, pastors, etc. as an authority on the scriptures, and, in general, I would tend to agree.  However, we need to be mindful that it is always possible for even those with a lot of knowledge to be wrong.  Look at Paul; he was very knowledgeable and zealous for God’s word, but he did not know the truth about Jesus.  Paul persecuted Christians for what he thought to be God’s will.  So, search the scriptures to make sure what we think to be the truth is actually so.
ANNOUNCEMENTS:
Sign up for Hardship Hill.

JUCO P.E. E.X.A.M.

THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam.  YHC is taking the real one on Friday, so I thought a little inspiration was in order.

Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.

P – Prisoner Cell Merkin Burpees aka PCMBs.  Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Mosey to the grassy hill behind the maintenance building.

E – Elevens – merkins at the bottom and squats at the top.

Mosey to the middle of campus next to concrete bench/walls.

E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.

X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).

Mosey back to shovel flag for the last letter.

M – Mary – hello dolly, the protractor

MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test.  A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.