F3 Knoxville

Author: Trolley

Shuttle Movin Hill Hundreds

THE SCENE: Misty Mountain madness

WARM-O-RAMA:
Mosey to CMU pile and while en-route do, side steps (both sides), Kerokee both sides, Crab walk (forwards and backwards), Bear crawl (forwards and backwards).

Shuttle Movin Hill Hundreds:

Each Him grabs a stack of six CMUs and carries them to the start of the hill bowl (starting marked on pavement).  Do 50 reps at the bottom of the hill at each pavement marked station, carry one cmu to the top of the hill and do another 50 reps of the same exercise.  Come down the hill to your CMU stack and move your cmu stack to the next station however you want and then start the next exercise marked on the pavement.  The exercises are:

  1. Merkins (alternate raised with cmu)
  2. Squats
  3. Thrusters
  4. Curls
  5. American Hammers
  6. Push Press
  7. Rows

All exercises are with the cmu

MARY:
Ran out of time for Mary, so used up the time trying to finish.  At the Curl station, due to time we dropped the reps down to 25 (top and bottom).  Then At the American Hammer station we dropped it to 10. Then for Push Press’s and Rows we dropped it to 5, and were still over time.   For next time suggest only have 2 CMU’s per person and only do 25 reps for a total of 50 per shuttle station.

COUNT-OFF & NAME-O-RAMA
10 HIMs,   1 new FNG (Lee) who was named “Spur”.

CIRCLE OF TRUST/BOM:
Verse of the day from the Bible app, with a little encouragement to memorize verses and the value of it.

Psalm 59:16 “But as for me, I will sing of Your strength. Yes, I will joyfully sing of your loving kindness in the morning. For you are my strength and my refuge in the day of my distress.”

Maximus Decimus Meridius

THE SCENE: Muggy slugs.   A nice goose poop shlack covered the parking lot.
F3 WELCOME & DISCLAIMER : Know thyself.
WARM-O-RAMA:
Windmills, GooseStep Touch, Fast Pinnapple Pickers, Squat Jumps, Burpees.
THA-THANG:

Each HIM grabs a CMU and some chalk and writes a 6×6 grid/table on the ground.   Column names are the exercises.  Row names are the round numbers.

  1. Merkins
  2. 4 count flutters
  3. Squats
  4. Push Press
  5. Star Crunches
  6. Iron Mikes

Do a maximum number of reps possible without pausing.  If you pause for more than one second then that is when you stop for that exercise. That is your failing point and number of reps to record with chalk in that box.  Then give yourself a small rest before beginning the next exercise until failure.

Do as many rounds as possible in the 25 minutes provided.

MARY:
Side crunches. Supermans, Bicycles, Groiners. Windmills, T-Bombs, Low Country Crab Boils.  Run around circle of men on six pushing down leg lifts.

CIRCLE OF TRUST/BOM:
F3 Appreciation for inspiration for persperation and perseverance.

Return to Core Mountain

THE SCENE: Jucomanjaro-r-us
F3 WELCOME & DISCLAIMER

Welcome to new FNG – Dave -> DC

WARM-O-RAMA:
Mosey to Juco-manjaro base and start the Thang!

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Run 300 feet (out+back+out)
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Run 300 feet (out+back+out)
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

The first time (back on August 8th, 2018) we ran out of time at station 11. This time we made it to 14 when 6:07 timer went off.  We used the Mary time to get to the top with half the reps and only running in-between stations.  NEXT time we’ll probably just run in-between each station.  That would probably leave extra time for warm up and marry.  

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

COUNT-OFF & NAME-O-RAMA
Snaggletooth, Neutron, Chaco, Booster, FNG(DC), Trolley

CIRCLE OF TRUST/BOM:
Reminder info about bible app that has compare mode to see different versions, reading plans, and verse of the day.  Verse today https://www.bible.com/verse-of-the-day Wait on the Lord : be of good courage, and he shall strengthen thine heart: wait, I say, on the Lord .  Psalm 27:14

The Hateful 8

THE SCENE: J-J-Juco
WARM-O-RAMA:
On way to cmu pile do 10 of plank walk merkins, Imerpial Lunge Walks, crab walk, overhead lunges, bear crawl, spinning thrusters, and hand stand walks.  All in order to get a cmu to the parking lot.
THA-THANG: The Hateful 8

Run to CMU pile, each HIM gets one and brings to adjacent Parking lot. Perform the following exercises along the lengths of 8 parking space painted sections.   When reaching the end of a section run to the adjacent painted section to start the next exercise going down (or up) the parking spots.  The exercises alternate from bringing the cmu with you to not bringing it.  When you need to start a section with a cmu and you don’t have one, run back to where you left your cmu (it should be two sections over/back) and run it back to the start of the next exercise.  In essecense you do a ziz-zag accross the parking lot with and without your cmu.

    1. Plank Walk Merkins +CMU  (do 1 merkin at each stall)
    2. Imperial Lunge Walkers
    3. Crab Walk +CMU
    4. Burpee Broad Jumps
    5. Overhead Lunges + CMU
    6. Bear Crawl
    7. Spinning Thrusters + CMU
    8. Handstand walk or Bear crawl Dry Docks (do 1 dry dock at each stall)

    We made it to Spinning Thrusters when 6:07am recovery alarm went off. Next time, go straight to the cmus with less warm up. Oh,, and there will be a next time!

    COUNT-OFF & NAME-O-RAMA
    Stai, Chaco, Sweeper, Guano, Archie, Bartman, Waxjob, Snaggletooth.
    CIRCLE OF TRUST/BOM:
    Luke 21 The widows offering..   Can you give it all?  Don’t let materializm eat you alive.  Heed Jesus’ words that the temple and stones will all be torn down.

15×30 Doormen + 7×20 Tabata

THE SCENE: Cloudy with a chance of meatballs.
WARM-O-RAMA:
5x 30sec warmup sets of Windmills, Side Straddle Hops, Calf raises, Lunges, Cherry pickers,

THA-THANG:

30 Doormen

For 15 minutes, while running around the Performing arts building, do 30 exercises per door on the building.  If you run into stairs anywhere along the way do five burpees with a stair ascent in between each burpee.  If you find that you are the first one in the group, after your current set to 30 go-to the back of the pack.
The 30 exercises are:

  • 10 V-Ups
  • 10 Crunches
  • 10 Cross Toe Touches

720 Tabatas:

Do 20 minutes of Tabata exercises rotating between the following seven exercises:

  • CMU Pull Over
  • Calf Raises
  • Derkins
  • Step Ups
  • Carolina Dry Docks
  • Dips
  • Box Jumps

MARY:
Jailbreak back from CMU drop off.

CIRCLE OF TRUST/BOM:

1 Corinth 9:24 Run in such a way as to get the prize..

2 Tim 2:4 Join with me in suffering, like a good soldier of Christ Jesus. 4 No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. 5 Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. 6 The hardworking farmer should be the first to receive a share of the crops.

Phil 3:14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Prayer:  Pray for Christian that his visa renewal goes well!

ANNOUNCEMENTS:
https://f3knoxville.com/category/announcements/