F3 Knoxville

Author: Erector

Enjoying all The Project has to offer

THE SCENE: about 40 degrees with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the high school main entrance (watch for cars crossing the turnpike!).  Gather at the walls beside the stairs and perform ATMs with a twist.

15 Alternating Shoulder Touches (4-count) with feet near the top of the wall, drop down to regular plank, 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 Merkins. Then, run a lap around the grass area.  Repeat exercises and lap once.

Mosey to the track for the…

Bataan Death March – AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the PAX mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all PAX have performed two sets of Burpees.

Mosey back across the street (overcome the obstacle along the way – closed gate) to the playground.  Each PAX performed 5 pull-ups individually while others did the called exercises listed below.  All PAX completed 5 pull-ups for each exercise.

  • Freddie Mercury
  • burpees
  • heels to Heaven
  • PCMBs – Prison Cell Merkin Burpees – Sounds pretty horrible…it was!  Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
  • big boy sit-ups

Mosey to shovel flag.

MARY:
Ring of fire style merkins.  2, 4, and 6 merkins completed rounds 1, 2, and 3, respectively.  Done!
COUNT-OFF & NAME-O-RAMA
6 HIMs concurred the beatdown today.
CIRCLE OF TRUST/BOM:
Matthew 6:1-8 – Do you not give or pray to be glorified by men, but do so to glorify God.  Do so in secret.  Don’t use “meaningless repetition” in prayer, but focus on talking to God.  He already knows what you need before you even ask.
MOLESKIN:
We did a little bit of traveling today and visited much of the AO.  All PAX survived crossing the Oak Ridge Turnpike, the Bataan Death March, and Prison Cell Merkin Burpees.  YHC gave a little Q school 101 during the warm-up.  We all seem to always say “ready position…move” even if we are already in position.  We should just say “ready position…your in it” if you’re already in position.  Just a little pet-peeve of mine.  Take it for what its worth.

Tackling the Mountain

THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 20 Moroccan night club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey to the base of Jucomanjaro:

Lunge Walk 20 paces, run to cone, 20 squats, Bernie Sanders to cone, 10 burpee broad jumps, and run to next cone.

Wagon-wheel to the 6 and finish reps with the 6 and continue back to cone.

Lunge Walk 20 paces, Bernie Sanders to cone, 20 squats, run to cone.

Freddie Mercury IC to catch our breath. Then, mosey to the bottom.

One more time up Jucomanjaro:

Bearpees. OYO 1 Burpee followed up by 4 count bear crawl forward. Increase burpees by 1 each time and bear crawl by 4 (1:4 ratio). Go to 5 burpees and 20 count bear crawl. Do burpees until the 6 gets in.

Run to cone, 20 diamond merkins, run to cone, 30 count Bear crawl, run to cone, 30 crawl bear, and run to top.

Flutter kicks IC. Then, mosey to the shovel flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 took JUCOmanjaro twice today!
CIRCLE OF TRUST/BOM:
It is difficult hearing your 2 year old telling you “no” to a hug or a kiss.  I think the reason she says this is because she doesn’t see me as much or spend time with me as much as her mother.  Kids do tend to have there preferences as to which parent they want around them most.  This reminds me that spending time with family is important.  Make sure to make your family a higher priority than yourself.  Developing close relationships always takes time.
MOLESKIN:
Kudos to Judge Judy for the solo pre-ruck.

Discovering the Project

THE SCENE: Just above freezing and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 windmill, 15 Moroccan night club
THA-THANG:
Mosey to the playground and note the dip bars along the way.  We have got to use these!  Perform 3 rounds of the following:

  • 10 pull-ups
  • Run to the dip bars and do 10 dips
  • Run to the amphitheater and do 10 box jumps
  • stay at the dip bars on round 3 and do squats until the 6 gets in.

Long mosey over to the high school main entrance.  These are nice walls with a varying height for PAX of all sizes!  We have got use this!

  • 10 quasi-muscle-ups on the wall
  • 10 donkey kicks
  • 10 merkins
  • lap around circle in front of the school
  • repeat exercises and hold plank until the 6 finishes.

Mosey to the track for one more round of fun.  After a little detour to find an open gate, we assembled one the track for “Catch me if you can”.  One PAX Bernies while a partner does the called exercise.  When the partner completes the exercise, sprint to catch the other PAX.  Once caught, the partner that was running drops and does the exercise.  One full lap of doing 10 diamond merkins and one doing 5 burpees.  Mosey back to the shovel flag.
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
5 representing The Project today.
CIRCLE OF TRUST/BOM:
Isaiah 40:25-31  Be humbled by the awesome power of God.  We may “grow weary and tired” in this life and “stumble badly”, but “yet those who wait for the Lord will gain new strength; they will mount up with wings like eagles, they will run and not get tired, they will walk and not become weary”.
ANNOUNCEMENTS:
3rd F opportunity coming up.  Sign up for Hardship hill in May.

JUCO Speedway

THE SCENE: 40ish and no rain, but plenty of water on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climber, 20 SSH, 15 Imperial Walker, 10 windmill, 15 Moroccan night club
THA-THANG:
Begin a mosey toward the bond with a few warmup drills:  high kneels, butt kickers, and b-skips.  The first part of the workout had three stops around the pond.  At each stop, perform 20 merkins, squats, and 4 count flutter kicks.  The next round had two stops (half the track between each).  At each stop perform 20 diamond merkins, lunges (10 each leg), and 4 count Freddie Mercury.  The final round was one full, hard lap around the pond, wagonwheel to the 6 and then do 10 tempo Carolina Dry Docks, 10 tempo sumo squats, and 15 hello Dolly IC.

Form a line and Indian run back to the shovel flag.

MARY:
Just enough time for Mucho Chesto:  10 merkins, 10 diamond merkins, 10 stagger left merkins, 10 stagger right merkins, and 10 wide-arm merkins.
COUNT-OFF & NAME-O-RAMA
9 PAX this morning
CIRCLE OF TRUST/BOM:
Consider what Cain’s response to God when He asked him “where is your brother”.  Cain responded with “Am I my brother’s keeper”.  God does call us to be our brother’s keeper.  The Word today is to pay attention to those around you and take note of changes in behavior.  Be an encouragement to others in their time of struggle.
MOLESKIN:
A lot of mubblechatter today about the “lazy Q”.  I started the workout by stating that I did put much time into the Q.  All in good fun.
ANNOUNCEMENTS:
Wesley house workout coming up.  Keep an eye out on GroupMe for 2nd F lunches.

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:
20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!