F3 Knoxville

Under Construction

THE SCENE: a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club (IC) X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • 5 burpees (OYO)
  • 10 Tempo Squats (IC)
  • 25 Side Straddle Hops
  • 50 Calf Raises
  • Sprints
  • Mosey

THA-THANG:

Under Construction 

  • AMRAP overhead press w/ CMU while partner does sprints; switch
  • AMRAP curls w/ CMU while partner does sprints; switch
  • AMRAP tricep extensions w/ CMU while partner does sprints; switch
  • AMRAP bentover rows w/ CMU while partner does sprints; switch
  • AMRAP squats while partner does sprints; switch
  • AMRAP big boy sit-ups while partner does sprints: switch
  • AMRAP burpees while partner does sprints; switch
  • Rinse and repeat for 30 minutes
  • Mosey

MARY:

  • Flutterkicks
  • Side Crunches (X each side)
  • Big Boy Sit-ups

COUNT-OFF & NAME-O-RAMA

Archie, Creamsicle, Erector, Guano, Gump, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Waxjob & Booster

CIRCLE OF TRUST/BOM:

Just like the parking lot at JUCO that will be under construction the next 18 months, we are under construction in our lives every day.  Being under construction isn’t just the physical construction like me losing 40 pounds in the last couple of years.  Our spiritual construction is critical to our development as a HIM.  Some days, I do a decent jobs but most I do not.  That’s why it’s so important in F3 to lead, support, encourage, listen, etc. each other.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. – Romans 12:1

So whether you eat or drink or whatever you do, do it all for the glory of God.  – 1 Corinthians 10:31

…but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. – Isaiah 40:31

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4:8

I can do all this through him who gives me strength. – Philippians 4:13

ANNOUNCEMENTS:

  • Hardship Hill is coming up this weekend
  • Sign up to Q
  • We will probably have a convergence at the Asylum on Monday, May 27th for Memorial Day

False finish five

THE SCENE: 67* or so, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd stretches – middle left right
Short mosey to overpass
Shoulder taps x15 IC
Super squats x10 IC
Tempo merkins x10 IC
Wall sit OH claps x15 IC
THA-THANG:
Very short mosey to amphitheater .  Assemble at the stage for 11s’s big brother, 25’s.  Same concept as 11s except increase/decrease by 5 reps.  Start at the stage and do 20 feet elevated crunches (legs straight out and 6″ off the ground, hands on head and crunch), run up the stairs to the top and do 5 pull ups/inverted rows on rails.  Return to the bottom for 15 crunches/10 rows, etc. working up and down in count.

Mosey out of amphitheater and across bridge adjacent to railroad.  Stop in the parking lot just below Church St. United Methodist for a round of leg blasters before tackling the hill.  In cadence and with no rest in between: 15 squats, 10 lunges each leg, 10 jump squats.  Then immediately run up the hill beside the church and over to the parking lot beside Henley St. Bridge.  Lots of chalk on the ground for some fun with rocks.

Each time you perform the exercise, then drop your rock and run across the street, up the ramp to the front door of the church, do 5 merkins, and return for the next exercise.  Exercise list:

  • Curls x20
  • OH press x20
  • Curls x20
  • Front rock raise x20
  • Curls x20
  • Mr. Spectacular (rock on ground, walk your hands out to plank, merkin, walk back in, lift rock and press overhead for 1 rep) x20
  • Curls x20
  • Lap around parking lot holding rock overhead
  • Curls

This was the original list on the ground when we got there.  I’d hidden some chalk during set up and started adding exercises as people started getting the near the finish.  I may have gotten some groans and poopy faces. Added exercises still had run across to the church and do 5 merkins in between.  Exercises added:

  • Rock OH squats x20
  • Curls x20
  • Rock pressed flutters x20

After everyone had finished, I thought it would be good to do some curls.  So we did tempo 21s with rocks.  7 reps of bottom to halfway nice and slow in tempo, 7 reps halfway to top in tempo, 7 reps full range in tempo.

10 count and start mosey back to SP.  When we got back to start point everyone kind of stopped and I kept running right through it and told them we weren’t finished yet.  So we ran through the start point and up past the playground and around back to start point.

MARY:
Flutter kicks x25 IC
Boat/canoe typical Abort finish
COUNT-OFF & NAME-O-RAMA
False finish five: Duggar, Anchorman, Hang Tight, Amazon, Abort
CIRCLE OF TRUST/BOM:
The whole idea of the workout was that sometimes you think you’re almost to the finish, only to find out there is more work to be done.  The lesson was to always be prepared, and that you obviously place limits on yourself when you think you know where the end is.

TCLAPS to Hang Tight graduating Saturday (and fighting off the merlot Sat morning)!!

A friendly visit

THE SCENE: Clear 70 degrees humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 40 IC

Tempo Squat x 20 IC

T-Plank Arm Circles x 15 EA ED

8 Count Body Builders x 10 IC
THA-THANG:
Aiken Legs: on benches complete two rounds of 20 squats, 20 box jumps, 20 lunge (10 EL)

Mosey to Stairs

Jelly Legs:

  • R1: Hold squat for 10 seconds; 10 squats; run up stairs; 2 burpee
  • R2: Hold squat for 20 seconds; 20 squats; run up stairs; 4 burpee
  • R3: Hold squat for 30 seconds; 30 squats; run up stairs; 6 burpee
  • R4: Hold squat for 40 seconds; 40 squats; run up stairs; 8 burpee
  • R5: Hold squat for 50 seconds; 50 squats; run up stairs; 10 burpee

Grizzcalator: Merkin crawl up stairs completing push-up on every other step and three push-ups on landings.

Mosey to bridge

Burpee Broad Jump across bridge and then lunge back across bridge.

Mosey back to AO

MARY:
Pick card- 3 rounds of 10 squat, 10 flutters (4 ct), 10 lunge (10 EL).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
JJDIDTIEBUCKLE

  • Justice
  • Judgement
  • Dependability
  • Initiative
  • Decisiveness
  • Tact
  • Integretity
  • Endurance
  • Bearing
  • Unselfishness
  • Courage
  • Knowledge
  • Loyalty
  • Enthusiasm

When we’re enthusiastic about something, we’re willing to sacrifice for it. People who are enthusiastic about a cause will sacrifice time and money for it. People who are enthusiastic about their jobs will make personal sacrifices to spend time at work and educate themselves to do a better job.

Do the Hard Thing First. Lead by example. People/family is watching you to see how to act/react to situation and life.

MOLESKIN:

ANNOUNCEMENTS:

Butter Biscuit

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), High Knees – 1 Minute, Mtn Climbers (20), Squats (20), Groiners (10)

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 50 Side Straddle Hop
  • 40 High Knees
  • 30 Mtn Climbers
  • 20 Squats
  • 10 Groiners

MARY:
Something new from Pinocchio…Thanks,  Box Cutters, LBC’s to cash out

COUNT-OFF & NAME-O-RAMA
15 HIM’s tackled the Butter Biscuit; Butterfingers, Henhouse, Neighbor, Snorkel, KY, Hammy, Graceland, Espy, Goldfinger, Sake, Pinocchio, Dreamer, Drifter, Moses, Cable Guy
CIRCLE OF TRUST/BOM:

I have gained more than friends over the last two years with F3.  Through constant sacrifice and suffering I have found brothers within this circle of men.  I’ve have learned so much from each of you.  Your strength, compassion, and generosity have change my life.  Thank You!

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Leave it all

THE SCENE: Humid, 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, baby arm circles (forward and backward), Mountian climbers

double Indian run to the “animal trail:

THA-THANG:
We started at a light post at the bottom of the “loop Parking lot.” At every other pole there was an exercise written in chalk. These exercises were done down and back.

  • Bear Crawl
  • Bunny Hop
  • Crab Walk
  • Frog Jumps
  • Lunges
  • Duck Walk

We moseyed to the Pavillion for Burpee Sprint Ladders

1 burpee – sprint down and back, 2 burpees – sprint down and back. etc. for 3 rounds. 45 sec., 1 min., 1:30.

Circled up in the pavilion for 7 x 3. We did 2 rounds of 6 exercises. The exercises were grouped together in pairs. seven reps of each exercise were completed back to back to back, as many reps as you could complete in 45 seconds with 15 seconds for rest.

  • Star Jumps, Jump Squats
  • Mountain Climber (4 count ), High Knees (4 count)
  • Jump Lunges, Side Kick outs

Roxanne by the Police – push up at Roxanne, half burpee at “put on the red light”

Surrenders: 4, 30-second rounds of 2 excercises. Move 1: Pax started on all fours. Hands directly under sholders. Knees at a 90-degree angle 2 inches off the ground. this was held for 30 seconds. Move 2: the Same position except hands was directly out from shoulders pushing against a wall. This was held for 30 seconds as well.

MARY:
Boat Canoe, Cross Crawl

COUNT-OFF & NAME-O-RAMA
17
CIRCLE OF TRUST/BOM:
As created creatures of the LORD, we are dependent. Dependent on life, breath, food, abilities, and talents. Let us know be deceived into thinking that the very things we are dependent on the Lord for creating independence in us.