F3 Knoxville

Author: Erector

Half a pyramid

THE SCENE: JUCO AO, humid and about 70 deg.

DISCLAIMER:  administered
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill, 15 Moroccan night club

THA-THANG:
Mosey through to the coupon pile by the maintenance building. Grab a coupon and head to the end of the parking lot.  Start with an exercise at the end of the parking lot facing the hill, do an exercise at the base of the hill, and one at the top. Increasing reps along the way.

  • 10 burpees
  • 10 Freddie Mercury IC
  • 10 Lunges each leg
  • Mosey back to start
  • 20 Peter Parkers with merkin
  • 20 flutter kicks IC
  • 20 jump squats
  • Mosey back to start
  • 30 tricep extensions
  • 30 plank Jack’s
  • 30 squats
  • Mosey back to start
  • 40 curls
  • 40 hello Dollys
  • 40 iron Mike’s
  • Mosey back to start
  • 50 merkins
  • 50 LBCs
  • 50 squats

MARY:
Imperial Walker (thanks Spotter), 5 burpees OYO, 10 merkins IC
COUNT-OFF & NAME-O-RAMA
15 present today
CIRCLE OF TRUST/BOM:
Matthew 5:43-48 – love your enemies as well as neighbors.  God doesn’t play favorites like we as humans tend to do sometimes.  Strive to be “perfect” like God and treat even our enemies with love and we might just win them over to follow the Lord.
MOLESKIN:
This workout was meant to be a pyramid, but due to YHC’s forgetfulness, no one had a chance.  YHC meant to have a nice large-print page with all the exercises written down so that everyone could move at their own pace.  Instead, we were limited to a cell phone.
ANNOUNCEMENTS:

None today.

Rocky Balboa moment at the Project

THE SCENE: A little cooler.  Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the AO’s biggest hill (i.e. K2/5 hill, The Ridge, etc…it goes by many names at this point).  Perform a pyramid with merkins at the bottom and squats at the top:  10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school.  We got the whole body covered at the track.  We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school (definitely feeling some Rocky Balboa at the top!).

  • 10 diamond merkins
  • 20 narrow squats
  • 15, 4-ct Freddie Mercury

We moseyed back to the flag and got a little Mary in.
MARY:
15 Heels to Heaven, 20 American Hammer, and 15 Hello Dolly
COUNT-OFF & NAME-O-RAMA
5 HIMs!
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 – “Enter through the narrow gate; for the gate is wide and the way is broad that leads to destruction, and there are many who enter through it.  For the gate is small and the way is narrow that leads to life, and there are few who find it.”

We can be “all-in” with our faith, but if we have errors in our convictions, we can be one of the many mentioned above.  Paul, before he met Christ on the road to Damascus, was zealous for the Lord.  However, he was persecuting Christians!  Jesus corrected Paul and he became one of the biggest influencers for the Church.  Consider the things you hear about God and the Bible and study them to make sure they are true.  Always seek the truth!

ANNOUNCEMENTS:
Planning in the works for upcoming CSAUPs.  Look for announcements about 2nd F lunches in Oak Ridge!

Brickyard Dirty Dozen

THE SCENE: 60’s and humid at the Brickyard
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial Walkers, 10 Windmill all IC
THA-THANG:

Mosey around the school to the track for the Bataan Death March modified to 3 burpees.  We did 3 laps and stopped behind the endzone with the asphalt pad which had a contraption that looked good enough for some supine pull-ups.  Do 10 pull-ups and run to the top of the stadium and do 10 squats.  Run back down and repeat except add 10 dips as well.

Mosey to large parking lot for The Dirty Dozen.  Perform noted excises at each corner (a total of 4 times).

1st lap:

  • 12 merkins
  • 12 squats
  • 12 Freddie Mercury IC

2nd lap:

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

3rd lap:

  • 12 Peter Parker’s with merkin
  • 12 iron Mike’s each leg
  • 12 heels to Heaven

Mosey back to the front of the school and replace the shovel flag.

MARY:
20 Hello Dolly IC and the Protractor until time is called.
COUNT-OFF & NAME-O-RAMA
8 in attendance today including one FNG, Fob.
CIRCLE OF TRUST/BOM:
Proverbs 22:6 – “Train up a child in the way he should go, even when he is old he will not depart from it.”  Remember the things we do to “train” our children. A lot of time YHC does more correction and instruction and less showing love.  Our children need to know that we love them and that is very difficult when all they see is discipline.  Break out of your manly comfort zone and show your love for your children.
MOLESKIN:
Welcome FNG Fob!  I enjoyed my first Q at the Brickyard.
ANNOUNCEMENTS:
Convergence at the Asylum on Memorial day.

Earn your burpees

THE SCENE: Humidity is here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 mountain climbers, 15 Moroccan Night Club, 15 Imperial Walker, and 10 Windmill all IC
THA-THANG:

Mosey to the Sophomore. Start with 10 reps of the first exercise at each corner and add an exercise each time you complete a circuit.  Bernie Sanders up the hill and run between each other corner.  At round 4, you will be doing 10 squats, merkins, thrusters, and burpees at each corner.

  • squats
  • merkins
  • thrusters
  • burpees

Mosey to coupon pile, take one, and continue to the grassy hill. Complete 15 squat, curl, press, and tricep extensions in one motion.  Leaving coupon at the bottom, run to the top and do 5 8-count body builders. Replace coupons.

Mosey to the middle of campus and perform 5, 10-count Body Bag Builders (add mountain climbers to body builders after the plank jack and before the merkin).

MARY:
Not really any time but we did 2 PCMBs (Prison cell merkin burpees).

COUNT-OFF & NAME-O-RAMA
12 HIMs today earned their burpees!
CIRCLE OF TRUST/BOM:
James 4:1-8 – Guard against letting the source of our strife being our on selfish motives.  Resist the Devil and he will flee from you and draw near to God and He will draw near to you.
ANNOUNCEMENTS:
Convergence at Asylum on Memorial Day at 5:30 and coffeteria to follow.

Pain at the Quaken

THE SCENE: mid 60s and sticky but the rain held off at the Quaken.
F3 WELCOME & DISCLAIMER

Yep!
WARM-O-RAMA:
15 SSH, 10 Tempo squats, 10 windmill, 15 mountain climbers IC, 15 Moroccan night club
THA-THANG:
Mosey to the small parking lot/road south of the middle school.  Perform the following exercises at the ends and the middle with runs in between exercises.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mosey to the bottom of the stairs for some 7’s.  Start with 6 burpees at the bottom and 1 Peter parker with merkin for each side.

Mosey to playground.  There was not quite enough time for a Merkin and pull-up pyramid, but we did the down hill part  Perform 8 merkins and 8 pull-ups.  Repeat with the following counts for each:  8, 6, 4, 2.
MARY:
Merkins and pull-ups were you Mary!
COUNT-OFF & NAME-O-RAMA
4 strong today.
CIRCLE OF TRUST/BOM:
1 Peter 2:9 – we are God’s chosen people.  We are to be different than those that are not, i.e. non-Christians.  Do you act differently than non-believers in your day-to-day?  Would others recognize you as a follower of Christ?  If you answered “No”, then you have some changes to make.  If you act like two different people on Sunday and the other days of the week, you cannot be one of God’s chosen people.

ANNOUNCEMENTS:
Hardship Hill coming up soon.