F3 Knoxville

Category: JUCO

Hanson Plan Wk 7

THE SCENE: 34F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey around JUCO to test out the route for the 1 mile speed lap and 0.5 mi recovery lap.
THA-THANG:
1 mile JUCO Repeats:
Run 1 mile lap at your 5k or 10K race pace. Then slow mosey 0.5 mi lap for the recovery.
Repeat 3 times.
Cool Down was a 2 mile mosey around JUCO.
MARY:
Stretching.
BOM/COT:
Joined in with 5K and the bootcamp pax.
COUNT-OFF & NAME-O-RAMA
Frenchie, Erector, Spotter, Judge Judy, Pool Boy, Edit, Downhill, Mustard, QIC-Archie
Moleskin
Running a large loop around JUCO seemed to work well. It was better than going crazy by running many small loops around the track. This is week 7 of 18 of the Hanson Running Plan. We were back to starting at 5:00am this morning. The holidays are over and its time to get back to the grind. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751

Army Training Sir

THE SCENE: About 35 degrees, but we warmed up quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA (all IC):

SSH x 20
Mt Climbers x 15
Merkins x 15
Freddy Mecury x 30
Tempo Squats x 10

THA-THANG:

Formation Run to Sophmore Hill (Jodies such as C-130, Copperhead Road, etc)
4 Corners — 20 Burpees > 30 Squats then lunge to 40 Merkins > 50 flutter kicks
Formation Run to Large Parking Lot Cross Campus
4 Corners in reverse order
Formation Run to back to AO

MARY:

  • Row Your Boat in honor of Waxjob
  • Hello Dolly x 50 then time ran out

COUNT-OFF & NAME-O-RAMA
30 HIMs in attendance (counting the RUSH folks)
CIRCLE OF TRUST/BOM:
2 Tim 3:16 – stressing all Scripture
MOLESKIN:
Challenge to read through the Bible in a year as a family

 

brickyard invasion JUCO

THE SCENE: Cool  32’F
F3 WELCOME & DISCLAIMER  Screwed that up!   10 Burpees

WARM-O-RAMA:

had to get to the Coupon PileMosey– walked  M.A.R.S up 10  and Down 10

Mosey — Imperial Squat Lunger 10

Mosey– Walked     Over head Claps

Mosey — A little of this, that, get some more, do not forget that
THA-THANG:
With your Chilled Coupon,

50-40-30-20-10

Push-ups, straight arm raises, squat thruster, squat, twists

( on paper it looks so easy )

MARY:

had to get back to the A/O

Mosey — 10 ct LBC

Mosey — 10 ct Bicycles

Mosey — 10 ct Flutter kicks

At A/O gut buster No feet on the deck!

100 Flutter kicks, 75 hello dolly’s, 50 Bicycles, 25 box cutters

Ladder Run the parking lot

COUNT-OFF & NAME-O-RAMA
27 HIMs Strong
CIRCLE OF TRUST/BOM:
you may not always understand someones path, and seeking out to understand their path may not work.  But know that the lord put you in that individuals path for a reason.  you are given a choice just as everyone else is.  What will you do with your choice.

 

I call to mind the merciful story of God’s love that we heard today in a spiritual retreat for the clergy.   the Priest speaker said that God knows the struggle of those who are addicted.   He knows that their efforts are flawed and weak.   God also knows that with-in the fog of confusion, there is a soul crying to God for his help.  Like the good thief on the cross, you son will have the chance to hear the words, “Today, you will be with me in paradise.”

-Fr. Val Bartek

MOLESKIN:

ANNOUNCEMENTS:

Mt. JUCOnte – Round 2

THE SCENE: 50ish and raining. Wet, very wet.
F3 WELCOME & DISCLAIMER Barely, but got it done.
WARM-O-RAMA:
10 x Windmills, 10 x Hairy Rockettes, 10 x Tempo Merkins, 10 x Mtn Climbers
THA-THANG:
Mosey across the street and past Mikata parking lot to Mt. JUCOnte!

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 4-count Mtn Climbers
  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

This is a  true grinder up Mt. JUCOnte and proved once again to be a tough one, but the PAX pushed through and got work done.

Mosey back to the shovel flag for some Mary.

MARY:
5 minutes of Quick-fire Mary.

10 reps of an exercise as called by a member of the PAX. Immediately upon completion, the next PAX in line calls out the next exercise. We did BBS, Breast Stroke, Flutter Kicks, LBCs, BBS, Shoulder Taps, Box Cutters, and SSH

COUNT-OFF & NAME-O-RAMA
19 HIMs tackled Mt. JUCOnte in the pouring rain. 2 FNGs defied all odds to come out on a rainy, cold day. Welcome Tinker Bell and White Noise!
CIRCLE OF TRUST/BOM:
As we start a new year, reflect on your commitments in 2019 and learn to say “No” to those that don’t benefit more than just you. In 2020, my goal is to say “No” to those things that only benefit me and take time/passion away from my faith and my family.
MOLESKIN:
Shoutout to Tinker Bell and White Noise for making the HC to come out on such a nasty day. I felt bad having their first Q be such a grinder, but they both killed it.
ANNOUNCEMENTS:
Hardship Hill – Mandolin has stepped up to design the obstacles that JUCO will be building for race day. Let’s work with him on collecting the needed materials. Keep an eye out for a future workday to get the obstacles built.

New Year’s Day at JUCO

THE SCENE: 35 Degrees, a slight wind, but otherwise comfortable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Motivator from 10
THA-THANG:

Mosey to the pond .75 miles
Warmup exercises
Karaoke
Walking Lunges
Cherry Pickers
1 mile run
once finished, find people still running and encourage them, pick up cones
Push up PT test
Sit up PT test
Mosey to AO

I will add a tab to Mandolin’s spreadsheet, so that if we want to repeat these, we have a baseline to measure improvement.  See link here.  https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/htmlview# 

Results from testing:

January 1, 2020
PAX Weight Mile Time Pushups in 2 min BBS in 2 Min
Booster 9:16 45 47
Cheatsheet 8:08 100 61
Erector 6:07 81 50
Hurry Can 7:06 41 50
Judge Judy 6:57 75 55
Mailbox 6:45 41 50
Mandolin 11:29 55 40
Mermaid 199 N/A 56 50
Ralph 9:05 15 33
Spotter 6:06 68 57

MARY:
The mile run and additional warm up exercises took longer than expected.  No time for Mary.
COUNT-OFF & NAME-O-RAMA
10 guys, no FNG’s today  Ralph was here too, but not yet entered into the website, so he can’t yet be tagged.
CIRCLE OF TRUST/BOM:
The new year an new beginnings.  I spoke about my professional life, and some challenges that led me to the where I am professionally today.  Don’t be afraid to make a professional change.
MOLESKIN:
Prayer Requests:
Cheetsheet – Pray for his family
Booster –  A friend named Jim Johnson who recently passed.  His family and their grief.
Judge Judy – His Wife’s family member Chris Kerr who is gay and is having issues with his family because of his decision to come out.
Mailbox – his wife has had some good days, continued prayer for her hart condition because the cause is still not known.

ANNOUNCEMENTS:
Polar Bear Plunge New Years day at noon, clown car options avail.
F3 New Year’s Party on Friday night 1/3 @ 7:00PM.