F3 Knoxville

Debut of Mt. JUCOnte

THE SCENE: 50ish and clear
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
10 x Cherry Pickers, 10 x Windmills, 10 x Tempo Merkins, 20 x LBAC f/b
THA-THANG:
Mosey across the street and passed Mikata parking lot to some new proving ground. Welcome to Mt. JUCOnte! (reference to Mt. Leconte)

Slow trip up Mt. JUCOnte with a demonstration of five exercises to be performed along the five light poles up the center of the road.

Progressive workout performed as such:

Complete first station then run to second and complete. Run back to start and complete stations 1-3. Run back to start then complete stations 1-4. Run back to start then complete stations 1-5.

Stations:

  1. 10 x Burpees
  2. 20 x BBS
  3. 3 x Clockwork Merkins (performed on steepest part of hill) (perform one merkin at 12 o’clock, 3 o’clock, 6 o’clock, and 9 o’clock by rotating yourself after each merkin. one rep = one time around the clock)
  4. 40 x Monkey Humpers
  5. 50 x 4-count SSH

Our first trip up Mt. JUCOnte proved to be a tough one, but the PAX pushed through and got work done.

Mosey down to Mikata parking lot for some sprints, merkins, and squats on the way back to the shovel flag.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
10 HIMs started the weekend right with some mountain climbing.
CIRCLE OF TRUST/BOM:
Don’t place too much value in the things of this world, you can’t take it with you when you go.
MOLESKIN:
Shoutout to Moses who got left hanging solo on the pre-ruck and still killed it during the Q.
ANNOUNCEMENTS:
Hardship Hill, sign up

eight counts with a rock

THE SCENE: 41* – a little cooler than lately but clear and no wind.  Perfect weather.  Amazon and Abort Co-Q shooting from the hip.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC Forward x10 IC
BAC Reverse x10 IC
Moroccan night club x15 IC
Tempo squats x10 IC
8-ct bodybuilder x5 IC
SSH x15 IC
THA-THANG:
Mosey out of start point in the direction of the amphitheater, running through it (not uphill and around for some reason…) and across Cumberland Ave, stopping on the bridge.  Everyone down for some early ab work, flutter kicks x25 IC and American hammers x20 IC.  Back up and continue mosey to parking lot of Church Street United Methodist Church.  Everyone grab a rock and get ready to roll.

  • 8 count body builders (OH press rock going up) x10
  • Curls (for the girls) x10
  • Squat thrusters x10
  • Sit ups with rock pressed x10

After each round of PT, place rock on ground and run up the hill to the Church, high five the church, and return to rocks.  Repeat for 3 rounds total.  Quick 10 count and change up exercises, same routine.  Go through 4 exercises of PT, drop rock and run to the church and return.  Three rounds of second set as well.

  • Rock overhead squats x10
  • OH tricep extension x10
  • American hammers (left right 1) x10
  • Front lateral shoulder lift x10

Recover, replace rocks in pile and mosey in the direction of the Big Ball. Quick repeat of Dead Hang Dora.  Pair up, one man dead hangs from the beams of the Big Ball, while the other man knocks out merkins.  When the partner drops, they swap and cumulatively knock out 150 merkins.  This sucks BTW.  Recover and mosey back to start point.

MARY:
All done in succession with no rest, because Abort is a jerk:
Box cutters x10
Edward scissor legs x15
Flutter kicks x20
COUNT-OFF & NAME-O-RAMA
13 Strong, including some faces that haven’t been seen in a bit: Operation, The Voice, Cowbell, Swanson, 2×2, G6, Duggar, Petey, Rousey, Quarantine, Misfire, Amazon, Abort
CIRCLE OF TRUST/BOM:
Operation and Misfire spoke about consistency.  One quote Operation shared was “Don’t choose what you do well, choose what you do consistently.”  He may correct me on that, but it was the idea.  Great word to think about.  We were also fortunate to have Misfire, Soot’s father, speak about Soot’s recent deployment and how F3 was a positive thing to give consistency outside of the military and how we as men NEED that.

Also big thanks to Petey who picked up a card for us all to sign to send to Soot, great stuff there.

Destiny

THE SCENE: Low 40s .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did warm-up things:
SSH
Tempo Merkins
Mountain Climbers
Merkins
Mosey two rounds of stairs and then to Ball Field

THA-THANG:

  1. Roll 2 Dice and Complete the Exercise

  2. Run to 1st Base and Complete 10 Burpees
  3. Run the Bases to 2nd Base and Complete 20 V-Ups
  4. Run the Bases to 3rd Base and Complete 30 Merkins
  5. Run to Pitchers Mound and Complete 20 Sandbag Tosses
  6. Run to Right Field and Complete 50 Air Squats
  7. Run to Center Field and Complete 40 Big Boy Sit-Ups
  8. Run to Left Field and Complete 50 Ankle Touches (Single Count)
  9. Millennial Run Around Baseball Field
  10. Run Stairs 10 Times
  11. Complete 30 Bleacher Dips
  12. Run All the Bases and Complete 100 Side Straddle Hops at Home Plate. (Single Count)

MARY
Imperial Squat Walkers
Protractor
Big Boy Sit-Ups
Little Baby Crunches

COUNT-OFF & NAME-O-RAMA
12 PAX!
CIRCLE OF TRUST/BOM:
Read from Jeremiah 29:11-13 “I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. The you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.”
God’s promise is clear – He’ll lead us to a place of prosperity and hope.  This promise does not include a blueprint or an answer to every question. It does not include a specific date to expect restoration. He just said “I promise.”

When your future is flooded with uncertainty, rest in God’s promise, knowing He is directing every step you make.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Fun Ruck this weekend from Maryville Target to Alcoa/Meryville Animal Rescue Shelter. 2 miles total and patches available for $20.

Baptism: What Are You Waiting 4?

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

  • Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
  • Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
  • Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
  • Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1:  C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50,  C4 Pickle Pounders x 50.  Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance.  I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters.  i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team.  if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders.  Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch

Travelling Doras throughout the Equalizer

THE SCENE: 58 with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Dora (at AO & Playground)

  • 100 pullups on the monkey bars
  • Partner runs to AO & back
  • Rinse & repeat until finished
  • 5 burpees (OYO)
  • Mosey to Splash Pad

Double Dora – Part 2 (Splash Pad)

  • 100 step-ups on the benches & 200 CMU curls
  • Partners switch however they like 

Double Dora – Part 3 (Splash Pad)

  • 200 CMU Overhead Press & 200 squats
  • Partners switch out however they like
  • Farmer Carry to the tennis court

Double Dora – Part 4 (Track)

  • 5 burpees & 20 merkins at AO 
  • run 1/2 way around the track 15 CMU curls & 20 CMU tricep extension
  • rinse & repeat

MARY:

  • Flutter Kicks IC 4 CT X 25
  • Hello Dolleys IC 4CT X 25
  • Big Boy Situps X 20 (OYO)

COUNT-OFF & NAME-O-RAMA

FNG Ringo (visiting from Florida), Bypass, Detention, Full Tank, Wagon Wheel, & Booster

CIRCLE OF TRUST/BOM:

God has plans for us. While we don’t know what they are, we need to be comforted that He won’t give us more than we can handle.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Hardship Hill – May 18