F3 Knoxville

All Beef Patty

Scene: Crisp morning air
Welcome and disclaimer
Warm o rama:

• 10 Derkins
• 10 OH Press
• 10 Leg Lifts
• 10 Goblet Squats
The thang:
Mosey over to Crumpet.
Quarter pounder w/ cheese (CMU) at Mt Crumpet
Run 25 yds, derkins, bears and blocks back
Run 50 yds, OH press, bears and blocks back
Run 75 yds, leg lifts, bears and blocks back
Run 100 yds, goblet squats, bears and blocks back
Make it a double quarter pounder with cheese with reverse ingredients.
100 derkins, 75, OH press, 50 leg lifts, 25 goblet squats

PAX

8 men including Terminator whom I couldn’t tag.

BOM:
Nothing really to say but Bumblebee said his wife is feeling good and that she even went to FIA Friday.
Moleskin:
What a wicked workout. It was rough. I’ll break a variation of it out again soon.

Later Q

THE SCENE: Steamy 70 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick: Side straddle hops, tempo squats, tempo merkins and  baby arm circles front then back with some overhead claps…to tha thang
THA-THANG:

It was a Hilly Dora Day

  • Everest
    • 150 Rear Lunges
    • 100 Carolina Dry Docks
    • 50 Big Boys
  • Follow the Guard Rail up to Asylum
    • 150 Squats
    • 100 Merkins
    • 50 4 Count Flutters
  • Hill by the AO
    • 150 Lunges–modified to until battle buddy gets down
    • 150 Tri-cep Dips—modified to battle buddy gets down
    • 50 LBC- didnt make it the 6:15 arrived

MARY:
no time to much Thang
COUNT-OFF & NAME-O-RAMA

7 HIMS

CIRCLE OF TRUST/BOM:
We took a moment to check out the stars, BOM was to take a moment to see God’s wonder in your day. There is always something that is amazing. Slow down and appreciate it!

ANNOUNCEMENTS:
Hurricane survivors, Prayers for Lazarus mom’s boyfriend, Archie’s mother in law, fundraising for non profits and safety for our families as we are away!

Muchas Grassyas

THE SCENE: Pretty standard late-summer atmosphere. Still hot and humid, but with an air of winding down .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x26 IC
Cherry Pickers x10 IC
Buddy the Elf x10 each leg IC
Crabettes x20 IC
Mosey up to the boats
Failure to Launch (formerly Al Gore Tuck Jumps) x8 IC
Mosey back to AO
Plank Rolls for about 20yd. Created much more dizziness than anticipated….

THA-THANG:
Grab a CMU and head to the grassy field. Cones set up in a square about 16 yards apart.
Each cone has a card with an exercise.
Bears and Blocks to the first cone and do that exercise.
Bears and Blocks to next cone and do first cone exercise plus next cone exercise.
Continue to 3rd and fourth cone, adding exercises escalator style.
After adding the fourth exercise, switch to Blocks and Bears (backward bear crawl with block) to first cone. Drop that exercise, do the other three.
continue back down the escalator. Exercises:
10 Hand Release Merkins
30 Pickle Pounders
20 Carolina Dry Docks
16 Catalina Wine Mixer (8 each arm)

Guess what… Every card has a flipside! Repeat above, except crab walk carrying CMU on abdomen.
First round forward, second round backward. Exercises:
10 Prisoner Getups each leg
30 Monkey Humpers
10 Donkey Kicks
15 Squat Jumps

Pretty sure everyone made it around to at least get the Monkey Humpers in…

 

COUNT-OFF & NAME-O-RAMA
10 PAX this morning, including FNG Unibrau (Nick Robinson)
CIRCLE OF TRUST/BOM:
1 Timothy 2:1-4:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. This is good, and it is pleasing in the sight of God our Savior

Looking around at what is going on with our leaders today, there’s not much you can describe as dignified in any way. However, no matter which side of the current issues you come down on, one thing we all have in common is that we’re called to pray for those who are in high positions. Notice, even thanksgivings is in that list of what we’re supposed to make for all people. Remember that God’s ultimately in charge, and He’s the one we’re responsible to.
MOLESKIN:
The grass this morning had a pleasant herby, minty sort of smell. Very refreshing when you’re nose-deep doing hand-release Merkins…
ANNOUNCEMENTS:
3rd Anniversary Extravaganza first weekend in November.

Fight or Flight

THE SCENE: 72 degrees, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Double Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Double Burpees x 5 (OYO)
  • BACs F&R x 15 (IC)
  • Cherry Pickers x 5 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the west parking lot

  • Partner A sprints out and back, Partner B squats. Swap. x 2 rounds.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Rows x 25, run the steps, R&R
  • Merkins, LBC’s, Weighted Squats x 25, R&R
  • Double Burpees x 5 (OYO)

Mosey to the short walls

  • CCD’s, Dips, Decline Merkins x 10, run around the walls, x 3 rounds

Mosey back to the flag

MARY:
60 second hold feet up 6″
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

When confronted with a “no” be careful to not let your brain go into fight or flight mode. When presenting a “no” try to start with a “yes statement” of equal significance.

MOLESKIN:
We definitely kept our heart rates up this morning. Everybody pushed themselves.  Proud to be a part of the JUCO group!

Selection Quality

Dammit this text editor is the worst.

We ran to the movie theater stopping 10 times for 10 hand-release merkins and 10 ruck on feet selection quality sit-ups. We then rucked up to Trader Joe’s for cookie butter. Since they were closed we did 10 hand release merkins and 10 selection quality sit-ups. When we got back to the trucks we found we had time for one more round of PT.