F3 Knoxville

Author: Erector

No real theme…just pain

THE SCENE: JUCO AO with a few sprinkles.  Just enough to get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the south parking lot

Bear crawl to each parking row, do 10 merkins, bear crawl to next row, do 10 diamond merkins, repeat to the end of the parking lot

Mosey to coupon pile and grab a coupon. 10 reps of exercises at each corner of parking lot with coupon:  squats, lunges, flutter kicks, burpees, up the hill and diamond merkins. Repeat.

Mosey toward center of campus to walls. Aiken legs: Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Take a lap. Mosey to park benches. Do 10 derkins, 10 dips, 10 incline merkins, and 10 diamond merkins.

Run to back to the shovel flag.

MARY:
Tempo merkins, hello Dolly.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 15:31-32 “He whose ear listens to the life-giving reproof will dwell among the wise. He  who neglects discipline despises himself, but he who listens to reproof acquires understanding.”

Be willing to listen to those with more experience and take their criticism constructively.  If you ignore it, you basically are ignoring your own potential growth
ANNOUNCEMENTS:
F3 Knoxville Olympics November 3rd and family day on November 4th.

Burpeelicious Workout

THE SCENE: JUCO was pleasant this morning:  no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:

Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps).  Burpees and breaking down the burpee.

  • burpees and Bernie Sanders up the hill
  • squats and run to next corner
  • merkins and run down to the next corner
  • thrusters and run back to start
  • repeat

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.

Mosey over to hand rails near the middle of campus.  Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total).  Collect the 6 and do 5 more burpees.  Mosey towards the flag.

Stop at the corner of the parking and complete 10 tempo merkins in cadence.  Bear crawl to next corner and sprint to the flag.

Circle up and begin a merkin “wave”.  1st PAX does 1 merkin, then the PAX to his right completes 1 merkin.  Repeat until all have complete 1.  All PAX are holding plank the whole time while they are not doing their merkins.  Increase reps by 1 until time is called.  Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.

COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1.  This one of my favorite passages. I read the first 8 or so verses.  Trials will come, but you will make it through them and be better in the end if you look to God for wisdom.  Ask God for wisdom, and he will give it if you ask without doubting but with faith.

ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.

Jucomanjaro at Its Best (or Worst)

THE SCENE: JUCO AO, comfortable temps and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the base of Jucomanjaro:  Lunge Walk 20 paces, run about 50 yards, 20 squats, run again, repeat to the top, mosey to the bottom

Mosey to hand rails and benches. Do 15 supine pull-ups, 15 box jumps and then run to the end of the parking lot. Repeat once.

Mosey toward the pond. Mucho Chesto: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right.

Option 1: Run around pond and then head to the shovel flag

Option 2: Mosey to the shovel flag and Mary until the 6 gets in.

CIRCLE OF TRUST/BOM:
The WORD today came straight from The Word (i.e. the Bible).  I read a few verses from Matthew 6 (verses 19-21, 25, 26, 33, and 34).  To sum up (please read these yourself), the passage is talking about where our focus needs be:  serving God and therefore getting to Heaven.  Don’t worry about what tomorrow will bring.  Serve God today and “all these things will be added to you”.  It’s not saying what we need will just fall into our lap.  We have to put in some effort, but our focus needs to be on serving Him first because that’s what is truly important.  The trials of this life will be worth it in the end.
MOLESKIN:
Thanks to Booster for the opportunity to Q this morning.  I enjoyed it.  My legs are toast after tackling Jucomanjaro.  That hill is no joke!  Fast-n-Easy did it twice including his pre-ruck!  Trolley showed us how men do box jumps by jumping on top of the table-top instead of the seats of the picnic benches like the rest of us boys.

It was good to meet a few new faces this morning.  I will definitely return to Q again (as long as I am not shunned)!

Wading through the Fog

THE SCENE: Foggy but otherwise pretty pleasant weather at the Asylum this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank jacks, 15 SSH, 15 imperial walker, 10 burpees, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to Greenway path south of launch

At first light, do 10 squats. Bear crawl to next light and do 10 merkins. Run past one light to the next light, repeat exercises until the path intersection. Turn and repeat with lunge walk and diamond merkins.

Mosey to cardiac hill. 10, 8-count body builders and then a strong effort up to the top.

Mosey to farthest corner of parking lot south of the launch for 2ish rounds. 10 Carolina Dry Docks (demonstration on proper form given) at parking lot, 10 box jumps/step ups at playground, 10 supine pull-ups at benches, and 10 squats at launch.

Recover to launch for a little Mary to finish up.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be patient and a good example for your kids (and any younger than you for that matter).  I know I struggle on a regular basis with keeping my cool when trying to get the kids to listen and do as they are told.  I wanted to simply remind everyone this morning how much children model our behavior.  They will very likely lash out if that is what we do every time we get a little impatient and frustrated.  Take a step back, breath, and collect your thoughts before you respond.
MOLESKIN:
I really appreciate the opportunity to lead the PAX this morning for my first F3 Knoxville Q.  Thanks for sticking with me through the workout.  I look forward to my next Q.
ANNOUNCEMENTS:
Prayers requested for Dogbite.