F3 Knoxville

Author: Bagger

A JUCO Farewell

THE SCENE: 31 degrees but no precipitation! A beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Tempo Merkins (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 8, Tempo Squats (IC) x 10

THA-THANG:

Mosey to Sophomore Hill Bataan Death March Style (Indian run with PAX in back doing 3 burpees before running to the front).  Dora Style Workout with 100 Body Builders, 200 Merkins, and 300 Squats.  PAX not performing exercise will Bernie up the hill and do 5 Big Boys.  When your group is finished do Body Builders until 6 is finished.

Mosey back towards AO

MARY:
Cash out with a game of 11’s starting with 10 Calf Raises and 1 Burpee

COUNT-OFF & NAME-O-RAMA

12 HIMs crushed it today!

CIRCLE OF TRUST/BOM:

1 John 4:18 – There is no fear in love.  But perfect love drives out fear, because fear has to do with punishment.  The one who fears is not made perfect in love.

Today will most likely be the final time I Q in F3 Knoxville.  This week, my wife and I will be moving to the Atlanta Metro area to start a new chapter in our lives.  As the verse says above, we do not fear this change and are looking forward to it because everything has worked out how it was meant to.  The process for us to get to this point our lives has been very frustrating and stressful at times.  However, if things hadn’t worked out the way they did, I would have never been exposed to F3 and had the opportunity to meet and get better with all of you over the last few months.  For that, I am extremely grateful and consider myself lucky to have had that opportunity.

MOLESKIN:

Bonus points to Judge Judy and Spotter for joining me on the preruck!  I encourage some new people to give the preruck a shot.

ANNOUNCEMENTS:

Push Yourself

THE SCENE: 30 degrees and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20, Tempo Merkins (IC) x 10, Little Baby Arm Circles F & B (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Flutter Kicks (IC) x 10
THA-THANG:

Dora Style Workout. Indian Run to CMU pile. Each team will get 1 CMU. Take CMU over towards the stadium.  Each exercise will be 200 reps.  The PAX not performing exercise will run up the hill and do 5 burpees and return to trade with other PAX. If a team finishes, start from the top and do it again. Exercises are:

  1. Curls
  2. Big Boys with CMU on chest
  3. Rows
  4. LBCs with CMU on chest
  5. Squats with CMU
  6. Flutter kicks holding CMU
  7. Overhead Press
  8. American Hammers with CMU
  9. Triceps Extension
  10. Leg raises holding CMU

(I don’t think anyone made it past squats today)

Indian run back to AO

MARY:

Hello Dolly (IC) x 10, Freddy Mercury (IC) x 10, American Hammers (IC) x 10

COUNT-OFF & NAME-O-RAMA
17 strong today!  Bonus points to Judge Judy for joining me on the ruck this morning!
CIRCLE OF TRUST/BOM:

My challenge to everyone this year to is to Get Comfortable Being Uncomfortable! Do this personally, physically, and spiritually.  For those who have never been on Q, take that next step and lead. If you have not been to other AOs for a workout, go to all the AOs. Try a Saturday workout which is an hour long or go the Burbs for a longer beatdown. Personally, talk to someone different at work or try to repair a fractured relationship. Spiritually, set a positive example for others and be a witness to someone who needs it (Jude Judy recently started a bible study group). We tend to be complacent and get in routines.  Break that routine and do something different this year.

MOLESKIN:
Prayer requests for Gump and his family as his wife recovers from surgery and son recovers from broken foot/leg.
ANNOUNCEMENTS:
CSAUP at Bomb Shelter on Saturday.  Wesley House workout Wednesday at 5pm

Elevation Training

THE SCENE: 38 degrees and clear skies!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Tempo Merkins (IC) x 10, Box Cutters (IC) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro stopping for PT along with the way.

PT# 1

  • 10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), 15 Hello Dolly (IC), 40 LBCs

PT# 2

  • 20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 3

  • 10 Burpees, 20 Tempo Squats (IC), Side Lunges (10 each leg), 15 Freddie Mercury’s (IC), 15 SSH (IC)

PT# 4

  • 20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 5

  • 10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), Side Lunges (10 each leg), 20 Big Boys

Mosey back to AO

MARY:

20 Tempo Squats (IC), 10 American Hammers (IC), Captain Thor made it 4/16, 20 Merkins

COUNT-OFF & NAME-O-RAMA:  12 HIMs killed it today! Bonus points to Judge Judy, Doubtfire and Spotter for joining me on PreRuck!

CIRCLE OF TRUST/BOM:

“Man Plans, and God Laughs.”  This was a saying my wife shared with me when we were discussing 2018 and everything that transpired this past year.  2018 was an exciting and stressful year for us with many things happening personally and professionally.  We are both meticulous planners and like to have everything in order.  With my job situation, we have been reminded that just because you want something to happen a certain way, that doesn’t necessarily mean that is how it is supposed to happen.  You have to have faith that everything happens for a reason and it will work out appropriately.

Proverbs 19:21 – Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails.
MOLESKIN: Prayers for Pink Eyes father as he deals with cancer

ANNOUNCEMENTS: Judge Judy on Q this Friday!  Come out and support him at JUCO!

The 12 Stations of Christmas

THE SCENE: 33 Degrees with clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10
THA-THANG:

Mosey to parking lot just north of AO and gather around the tree (light pole).  Everyone gets 12 presents (stations).  The PAX will perform the exercise at each station for 45 seconds. Every third station, QIC will call out an exercise that each PAX will do as a group for 45 seconds.  Should make at least through all exercise at least 2 times.

  1. Bicep Curls with CMU
  2. Flutter Kicks
  3. Overhead Press with CMU
  4. Big Boys
  5. Squats with CMU
  6. Freddie Mercury
  7. Triceps Extension with CMU
  8. Plank
  9. CMU Chest Press/Merkins
  10. LBCs
  11. CMU Pull Overs
  12. Star Crunches

Extras (Every Third Station)

  • SSH
  • Imperial Walkers
  • Burpees
  • Lap around parking lot
  • Mountain Climbers
  • Parking lot suicides
  • Alternating lunges

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
7 PAX strong today
CIRCLE OF TRUST/BOM:

As most of you know, I’m in the process of getting a new job and relocating.  It has been a very lengthy process with several hurdles along the way.  I find myself constantly thinking about it and wanting it to hurry up.  I basically wish my days away at times looking forward to the future because I’m not happy with my current work situation.  Be happy with what you have and don’t constantly wish for other things.  If you are always looking forward, you will not be able to enjoy the moment you have now.

Psalm 118:24 – This is the day that the Lord has made; let us rejoice and be glad in it.

MOLESKIN:
Safe travels to everyone for the holidays.
ANNOUNCEMENTS:

Partners Make You Better

THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to center of campus and partner up.  Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats.  PAX not performing exercise will make 1 lap around the circle and trade with partner on return.  When your group is finished go into a plank or People’s Chair on the wall until all groups finished.

People’s Chair as a group for 1 minute after everyone is finished

More Partner Fun (All sets will be done by each PAX 3 times)

20 Incline Merkins with other partner doing Big Boys until Merkins are finished

20 Dips with other partner doing Flutter Kicks until Dips are finished

20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished

5 Burpees with other partner holding a plank until Burpees are finished

When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.

Mosey back towards AO

MARY:

Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10

COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone.  In my circumstance, I had a major weight issue.  I am not nor have I ever been a small guy.  However, about 9 years ago I got up to 335 lbs.  Being 6’ tall, I was severely overweight and at 25 headed down a bad path.  With the support of my wife, I was able to lose 100 lbs over about 2 years.  She kept me motivated to work out, meal planned and meal prepped for me.  Without her, I would never been able to get where I am today.  We all faces issues/demons in our lives.  Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill registration is live now