F3 Knoxville

Author: Spotter

March Madness Prep-work

THE SCENE: 34* (chilly after last week’s heat wave)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Rockettes, SSH, Tempo Merkins, Tempo Squats

THA-THANG:
Suicide Ladder down parking lot (approx length of basketball court)

Perform 5 Bobby Hurley’s on one end and 5 Merkins on the other end of the parking lot. Increase your count by 5 for each round completed until the last round consist of 40 Bobby Hurley’s and 40 Merkins.  Congratulations! You just scored 360 points!

Basketball Circuit

Four stations of exercises were set up and HIMs paired up for some battle buddy action. At each station one HIM performed the exercise while the other ran “skill drills” down the parking lot lines. Stations were:

  • Free Throws (20lbs wall balls)
  • I’m Open! (50lbs sandbag curls)
  • Defense! (20lbs sandbag tricep extensions)
  • Granny Shots (40lbs sandbag kettlebell swings)

After the circuit was finished we passed the coupons in a ring of fire both standing and sitting. (Sitting yielded a much better workout.)

To top off the workout we ran sprints down the parking lot and bernie’d back for four rounds.

MARY:
None

COUNT-OFF & NAME-O-RAMA
7 HIMs got ready for some B-Ball action
CIRCLE OF TRUST/BOM:

Romans 8:28 New International Version (NIV)

28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

This is one of my favorite verses. However, I think it is often taken out of context. We are not promised an easy life on this Earth. Bad things can happen to good people, but this verse tells us that those things will be used by God to bring us closer to Him and ultimately closer to salvation. We also need to use this thought to help us keep our perspective in this world. Don’t allow trivial things to cloud your view of God. Keep looking upward.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ode to Bagger/Copyright Infringement

THE SCENE: 43 degrees. Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x Cherry Pickers, 20xLBAC Forward/Backward, 10xTempo Merkins, 10xTempo Squats

Chumbaburpee! – Performed to the song “Tubthumping” by Chumbawampa. Perform SSH for the entirety of the song and perform a burpee every time the song says “I get knocked down”. There’s no doubt we were all warm after this!

THA-THANG:

Paying homage to Bagger at the first Q since he left, I copied my favorite workout that he Q’ed

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is close to a half mile so it ended up being the Burpee Double Mile.

Mosey to large West side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 20 Big Boys
  • 40 Mountain Climbers
  • 5 Burpees

Mosey back towards AO

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
9 HIMs got better today

CIRCLE OF TRUST/BOM:

What’s your legacy?  Today marked one year since my grandmother passed away. She was an amazing Christian woman who was always looking to help others. When I think of the legacy that she left behind, I think of being a humble servant. My grandma was 80 years old when she passed away, still push mowed her one-acre yard, made meals every Tuesday for the shut-ins at church, went on mission trips to Honduras every year, and much more. She never let her age, and sometimes her health, get in the way of serving others. She was a remarkable woman and example to our family.

MOLESKIN:
Shoutout to the PreRuck crew Jude Judy and Spotter and Erector for the PreRun.
ANNOUNCEMENTS:
Wesley House workout tonight. Launch of the Quaken AO on Friday AM.

Suicides and Bacon

THE SCENE: 45* and rainy (sort of), somehow the rain stopped just long enough for the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the parking lot in front of Maple Street Biscuit Company

100xSSH, 10xTempo Merkins, 10xTempo Squats

THA-THANG:
Suicide ladder performed on the full length of the parking lot (approx. 100 yards)

Perform 5 merkins on one end of the parking lot and 5 Bobby Hurleys on the opposite end. Add 5 reps for every round completed. The PAX performed 6 rounds finishing with 30 reps of each exercise.

DORA 123:

  • 100xBBS
  • 200xChair Dips
  • 300xSquats

Exercises were performed by one HIM while the other ran down to some coupons to perform either 10 sandbag slams or 10 kettlebell swings.

After DORA we performed AYG sprints down and back in the parking lot. We almost lost the PAX when the smell of Maple Street’s bacon hit us during the sprints. Note to avoid that area of the AO in the future to avoid casualties.

MARY:
20xImperial Walkers

COUNT-OFF & NAME-O-RAMA
9 HIMS and no FNGs

CIRCLE OF TRUST/BOM:
This last week I was out of town for work for the first time since my daughter was born and left my wife to fend for herself with the two kids. It was nice getting a small break from the chaos of having two little ones, but I quickly found myself missing the whole crew. It was a good reminder to cherish the time we get with our loved ones. It’s easy to come home from work exhausted and neglect family time, but as High Impact Men, we need to make an effort to fully utilize this time to encourage and uplift our families. 

MOLESKIN:
Shoutout to Bagger for pre-rucking solo. I fartsacked and paid the price with my shame. Bagger’s last workout before moving to Atlanta is this coming Monday. Let’s make sure to send him off right!

ANNOUNCEMENTS:
Bring books for the Wesley House next week.

Go Diego Go!

THE SCENE: Rainy, wet, too warm for February
F3 WELCOME & DISCLAIMER  Yep
WARM-O-RAMA:
10 – Cherry Pickers, 15 – Rockettes, 10 – Windmills, 10 – Merkins OYO

THA-THANG:
Mosey to large West parking lot.

Belch across the parking lot stopping on every parking row for 5 tempo merkins. Wait for 6 to finish and sprint to the next line. 8 rows covered in total.

Mosey to the coupon pile and partner up. Each team grabbed one CMU and headed to the maintenance parking lot for some fun.

Dora’s cousin Diego made an appearance. Each team completed the following:

  • 100 – Merkins
  • 150 – CMU Overhead Press
  • 200 – LBC
  • 250 – CMU Curls
  • 300 – CMU Squats

One HIM performed the exercises while their battle buddy completed suicides across the parking lot with three stops. The PAX went above and beyond my expectations and knocked out Diego with minutes to spare.

Mosey back to the AO.

MARY:
No time. Diego was a beast.

COUNT-OFF & NAME-O-RAMA
7 HIMs didn’t let a little rain scare them away. No FNGs
CIRCLE OF TRUST/BOM:
IWhen faced with a problem that seems insurmountable, take a step back and attack it one piece at a time. As Booster said, “You eat an elephant one bite at a time.” Don’t doubt your abilities when faced with trials in life, use those trials to grow and you will be better for it.
MOLESKIN:
Shoutout to Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. Bagger has gotten word that his job in Atlanta is finally coming through and he will be moving in the coming month. It will be sad to see him move on, but we’re all excited for him as well.
ANNOUNCEMENTS:
The CSAUP is this Saturday at the Bomb Shelter. Start time is 6am and projected finish is 10-10:15am.

Short Circuit at JUCO

THE SCENE: 40*, drizzly
F3 WELCOME & DISCLAIMER  – Yup
WARM-O-RAMA:
10 Cherry Pickers, 10 Rockettes, 10 Overhead Claps, 10 Tempo Merkins
THA-THANG:
Mosey to the courtyard for a round of 11’s with incline merkins and box squats. Jump over the brick wall in between sets.

Mosey to the brick pile.

Circuit training: 5 stations of exercises to be performed as a circuit with a lap around the retention wall after each station. The stations were:

  • 15 – Over-the-Shoulder Sandbag Toss (50lbs and 40lbs options)
  • 10 – Burpees
  • 25 – CMU Rows
  • 15 – CMU Swings
  • 25 – CMU Curls

We completed approximately 3-4 circuits before heading back to the AO. Kudos to Bagger for taking the initiative to carry the sandbags the 1/2 mile back to the AO.

MARY:
20 – Flutter Kicks (Erector)
COUNT-OFF & NAME-O-RAMA
13 HIMs came out on hump day
CIRCLE OF TRUST/BOM:

“If you pray for rain, take an umbrella.”

This phrase has always stuck with me when I consider the things I pray for. If you’re going to ask for God to intervene in your life, you need to have faith that He will do so. Our faith is manifested in the belief that God will answer our prayers. Ezra is a great example of this principle. When Ezra made plans to travel from Babylon back to Jerusalem he refused an escort from the King. He knew he would be traveling a long distance through hostile land, but he insisted that he did not need an escort because he had prayed to God for protection. Ezra had faith that God would answer his prayer and he acted on this faith. The next time you pray, don’t forget to take your umbrella.

MOLESKIN:
Shoutout to Bagger and Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. We’d love to grow the pre-ruck/pre-run group. Come on out at 4:45 for some extra credit.
ANNOUNCEMENTS:
Bring snacks this week and next for the kids at the Wesley House.

The new Oak Ridge AO is set to start up on February 5th and will be on Tuesdays. Contact Erector if you are interested.