F3 Knoxville

Author: Bartman

Kraken open some CMUs

THE SCENE: 63 – perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins IC x 10  4ct
  • Squats IC x 10  4 ct
  • Calf raises IC x 10  4ct
  • OYO stretching

THA-THANG:

Split into 3 teams and attacked the CMU Kraken.  Perform exercise at each cone then run a lap around the circle with your CMU passing the cone you just completed and progressing to the next cone.

Cone # Lap 1 Lap 2
1 Mr. Spectacular x 25 Single arm bent over row x 25 (per arm)
2 CMU Squats x 25 Derkins x 25
3 CMU Single Arm Curl x 25 (each arm) CMU Tricep Press x 25
4 CMU Burpees x 25 CMU Big Boys x 25
5 CMU Lunge 25 out, 25 back CMU Front Deltoid Raise x 25
6 Thrust Merkins x 25 CMU Squat Press x 25
7 CMU Overhead Press x 25 CMU Hello Dolly x 25
8 Lizard Merkin crawl to center of circle & back Incline Merkins x 25

 

MARY:

  • Captain Thors
  • Box Cutters x 20

COUNT-OFF & NAME-O-RAMA
18 HIMs in full effect:  Junk, Mayberry, La-Z-Boy, Flanders, Abacus, Podium, Ribbed, Snitch, Deadhead, Bowflex, Tweet-E, Scooter, Respect, Shooter, Tonka, Flute Loop, Driftwood, Bartman

CIRCLE OF TRUST/BOM:
John 3:16 is one of the most known scriptures in the Bible, however not many people read beyond verse 16.

16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. 17 For God did not send his Son into the world to condemn the world, but to save the world through him. 18 Whoever believes in him is not condemned,but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son. 19 This is the verdict: Light has come into the world, but people loved darkness instead of light because their deeds were evil. 20 Everyone who does evil hates the light, and will not come into the light for fear that their deeds will be exposed. 21 But whoever lives by the truth comes into the light, so that it may be seen plainly that what they have done has been done in the sight of God.    John 3:16-21

If we have not believed upon Christ as our Lord and savior, then we are already dead in our sin.  We need to be reminded of our actions and that we are never truly acting in secret.   God knows what is done in secret.  Are your actions honorable when no-one else is looking?  The fact is that there is never a time when no one sees what you are doing because God sees all.  Therefore the choice is whether you will act righteously in the light or unrighteously in the darkness.  Either way, nothing is hidden from God’s eye and he will judge us each accordingly.

MOLESKIN:

ANNOUNCEMENTS:

Smurfs & Unicorns

THE SCENE: Mid 30s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Oyo stretches, this/that
  • 4 ct merkins IC x 10
  • tempo squat IC x 10
  • Calf raises with CMU – pax choose reps, 15-20ish.  Just want to warm up.

THA-THANG:

  • Suicides.  Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
    1. Burpees x 3
    2. Bear Crawl to 2nd & 4th cone
    3. SSH x 10
    4. CMU lunge to 2nd & 4th cone
    5. CMU OH press x 15
  • Elevators.  Run to the farthest cone between rounds.
    1. 10 burpees
    2. 10 burpees, 20 Goblet Squats
    3. 10 burpees, 20 Goblet Squats, 30 OH Press
    4. 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
    5. Rounds 5-9 are going back down the escalator.  Drop burpees first, then squats, etc until finished.

MARY:

  • 4ct LBCs IC x 20
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA

Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman

CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years:   Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options.  That will usually put you on the right path.

MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.

Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp

ANNOUNCEMENTS:
OCR coming up May 19th

No Running

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

  • SSH x 10 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • LBAC fwd/bckwd
  • OYO stretches for 20-30 seconds

THA-THANG:

  1. Lunge across parking lot to the outhouse
    • PAX choice:  30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
    • Plank when finished
  2. Move to road & Forward Crab Walk up the hill to the speed bump
    • 25 Diamond Merkins at the speed bump
    • Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
  3. Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
    • 50 Calf Raises at the sign
    • Ab work until 6 finishes broad jumps – same as above
  4. Bear Crawl parking spaces to the parked Jeep.  Paula Abdul style (2 fwd, 1 back).  5 Carolina Dry Docks each time you stop to change directions.
    • Abs until the 6 finishes
  5. Duck Walk back to where we started the bear crawls
    • 50 Squat Jumps
    • Abs until 6 finishes
  6. Inchworm Merkin down the hill to the speed bump
    • 25 Superman Swims
    • Abs until 6 finishes
  7. Groucho Walk down remainder of hill to the parking lot turn in
    • No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong!  La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question:  Do you obey what God tells you to do?  If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind.  PAX did an awesome job pushing themselves.  Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

Enjoy the Ride

THE SCENE:  40 and clear

F3 WELCOME & DISCLAIMER

  • Quickly welcomed the group because the Q was running late!


WARM-O-RAMA:

  • 30 second stretch OYO (so I could put my watch & gloves on)
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • LBAC forward & backward
  • This/that, these/those, Michael Phelps

THA-THANG:

  1. Lunge to concrete pylons
    • 30 Box Jumps on the pylons when you get there
  2. Burpee broad jump across parking lot to the sidewalk
    • 50 Calf Raises when you get there
  3. Bear Crawl across big parking lot
    • 50 Carolina Dry Docks when you get there
  4. Inchworm Merkin up the street to the first turn-in
    • 50 Jump Squats when you get there
  5. Groucho Walk up the street to the fire hydrant
    • 50 Big Boy Situps when you get there
  6. Forward Crab Walk back down the street to the first turn-in
    • 25 Diamond Merkins when you get there
  7. Gorilla Shuffle to the flag poles
    • no exercise when you get there….it’s 6:13!
  8. Mosey back to the AO

MARY:

No Mary – out of time

COUNT-OFF & NAME-O-RAMA
8 strong this morning:  Booster, Waxjob, Neutron, Scrum, Snaggletooth, Sweeper, Trolley, Bartman

CIRCLE OF TRUST/BOM:

Today’s workout was all about how to get from Point A to Point B.  In life we are usually focused on getting to “Point B” as quickly as possible.  “Point B” can be anything:  new job, more money, success, popularity, etc.  I reminded the group this morning that sometimes we need to slow down and enjoy the ride.  Take the long route, enjoy your current situation, stop & smell the roses.   Some of those are metaphorical and some are literal, regardless the point is that we don’t always need to be sprinting in a straight line at all times.  There are times to sprint, and there are times to stroll.  Pay attention and try to know the difference to prevent yourself from getting burnt out.

MOLESKIN:

ANNOUNCEMENTS:

  • Hardship Hill coming up May 19th
  • Remember JUCO is now meeting on Friday each week

The non-CSAUP beat down

THE SCENE:  Warm & wet

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Hand release merkins x 10
  • Tempo squats x 10
  • LBAC fwd/bckwd
  • this/that stretch

THA-THANG:

  1. Mosey to concrete bleachers
  2. 11’s on the hill:  burpees at top / derkins at bottom.   Must box jump up the bleachers each trip up the hill.
  3. Mosey to soccer field
  4. Suicides the long way.  Perform 2,4,6,8,10,12 reps at each line.
    • round 1: Merkins
    • round 2: Lunges
  5. Mosey to playground
  6. More 11’s.   Start at top of hill by new bathrooms.  Squats at top / pullups on playground equipment at bottom
  7. Mosey back to AO

MARY:

  • Box cutters x 20
  • Boat / Canoe
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
6 strong!  La-Z-Boy, Deadhead, Shooter, Cosmo, Bartman, Cornhole (FNG)

CIRCLE OF TRUST/BOM:
I’ve shared the same BOM at my last 3 Q’s because it continues to stay on my mind:  are you pursuing things in your life that ultimately matter or are you succeeding at things that don’t matter?

 

MOLESKIN:
Special prayer of safety for those at the CSAUP event today.

ANNOUNCEMENTS:
Hardship Hill – May 19