F3 Knoxville

You’ve been…… Thunderstruck!

THE SCENE:

Clear, 50ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Squats x15 IC
  • Arm Circles x20 each direction

THA-THANG:

  • Mosey to Mt. Crumpet
  • 7’s on the hill. Dry docks at top, Hurpees at the bottom
  • Mosey back to grinder
  • On one side – Squats, Iron Mikes, Calf raises (Start with 2,4,6,8, etc…) Lt. Dan over to other side of grinder
  • Other side – Pull ups, Derkins, Drips (2,4,6,8, etc…) Slide drill (squat position, lateral slide) in zig zag back to other side, repeat

MARY:
THUNDERSTRUCK!

  • Plank for entire length of “Thunderstruck” (by AC/DC of course) *roughly 5 minutes*
  • Merkin every time you hear “thunder” or “thunderstruck”
  • Should taps during guitar solo
  • Profusely sweat and tremble accordingly

COUNT-OFF & NAME-O-RAMA
14 PAX— 1 FNG, Taser!
CIRCLE OF TRUST/BOM:

I shared a story in which I was very close to death at 14 years old. And through God and a miracle, I am here today.

Cherish your time you have to spend with your friends and family. You never know which day may be your last, so try to make sure you leave everyone with a positive impact when you interact with others. Keep a smile on your face and leave with a good impression.
MOLESKIN:

ANNOUNCEMENTS:

2 Handfuls

THE SCENE: 41 degrees and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Torso Twist x8 IC
What time is it?
Ab Crabs x15 IC
Al Gore Tuck Jumps x8 IC
Planche Practice x5

THA-THANG:
Mosey to curb:
20x Calf Raise OYO
25% Run across lot
20x Calf Raise OYO
50% Run
20x Calf Raise OYO
75% Run
20x Calf Raise OYO
AYG Run
20x Calf Raise OYO

Mosey to the main quad, where the balance is set up.
One handful of gems loaded to one side of the balance (around 30-ish)

PAX assemble 40yd away.
Each HIM does sets of 15 merkins OYO, carries one gem to the balance.
R&R until the balance tips!
Peach Fuzz finally tipped it, so on to the next exercise!
Sets of 15 BBS
Came so close to tipping, but ran out of time!

MARY:
Circle up on Six for
15x Side Crunch IC (each side)
Protractors

COUNT-OFF & NAME-O-RAMA
8 PAX, including FNG: Jammies (Paul Hester Jr). Progeny of Peach Fuzz!
CIRCLE OF TRUST/BOM:
Colossians 3:23: Whatever you do, work heartily, as for the Lord and not for men.

This was spoken by Paul specifically toward slaves and their relationship to their masters, but of course it applies to us as well. I’m often guilty (this past week in particular) do doing things grudgingly rather than heartily. Whether it’s for your master, your employer, your spouse, your in-laws… do it heartily. Your mind has a lot of control over your emotions. If you make that choice, not only will you be honoring to God, you’ll do a better job and be happier for it.

MOLESKIN:
Props to Jammies for finally posting after a bunch of EHing from all sides! Heads up, Big Ballers… I think the balance may be headed your way on Thursday. I’ll start the handful a bit smaller so we can get more in!
ANNOUNCEMENTS:
Don’t forget the Alcoa CSAUP 2/24

Downright Warm

THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders

Called it during the lap of 8, props to Plunger for pushing it with me.

MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)

COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs

CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.

ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.

Acronyms R Us

THE SCENE: Nice ‘n toasty…37!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

30 seconds of stretching OYO…we got to business quick!

THA-THANG:

  1. Run 3 laps around the long parking lot median & perform BLIMPS at each end of the median.  Totaled 6 rounds of the following
    • Burpees x 10
    • Lunges x 10 each leg
    • Imperial Walkers x 10
    • Merkins x 10
    • Plankjacks x 10
    • Squats x 10
  2. Mosey to the playground
  3. 11’s:   Pullups & V-up Roll-ups with approx. 40 yard run in between locations.
  4. Mosey to concrete bleachers
  5. 50 BAD HABITs.   Perform 50 reps of each exercise.   This ended up being more of a buffet because we were almost out of time.  Each man did AMRAP of each exercise.   Ended with 10 burpees as a group.  Bonus points to Mayberry for actually doing 50 burpees.
    • Box Jump
    • American Hammer
    • Derkins
    • Hand Release Merkins
    • Alternating Shoulder Taps
    • Burpees
    • Iron Mikes
    • Tempo Squats

MARY

  • Big-O
  • Box Cutters
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
9 strong:  Ratchet, Mayberry, Booger, Butters, I-Beam, Junk, Sparky, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
This week has been hectic for me.  I’ve had company in town, spent a night in Franklin and had a snow day.  It all sums up to not many workouts and a lot of sleeping in this week, which sucks.   I love getting up early and posting with the PAX so this week really threw me for a loop, but at the same time the lure of a warm bed and sleeping later than usual was very tempting to continue.  How do you pick yourself up when you fail to meet your goals?  I think we need to fight against the “easy life” and push ourselves each day.  Today my challenge to the PAX was to examine themselves and check how they are doing at getting back on the horse after they’ve been off for a while.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP coming up in Feb.

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.