F3 Knoxville

Category: JUCO

Ode to Bagger/Copyright Infringement

THE SCENE: 43 degrees. Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x Cherry Pickers, 20xLBAC Forward/Backward, 10xTempo Merkins, 10xTempo Squats

Chumbaburpee! – Performed to the song “Tubthumping” by Chumbawampa. Perform SSH for the entirety of the song and perform a burpee every time the song says “I get knocked down”. There’s no doubt we were all warm after this!

THA-THANG:

Paying homage to Bagger at the first Q since he left, I copied my favorite workout that he Q’ed

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is close to a half mile so it ended up being the Burpee Double Mile.

Mosey to large West side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 20 Big Boys
  • 40 Mountain Climbers
  • 5 Burpees

Mosey back towards AO

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
9 HIMs got better today

CIRCLE OF TRUST/BOM:

What’s your legacy?  Today marked one year since my grandmother passed away. She was an amazing Christian woman who was always looking to help others. When I think of the legacy that she left behind, I think of being a humble servant. My grandma was 80 years old when she passed away, still push mowed her one-acre yard, made meals every Tuesday for the shut-ins at church, went on mission trips to Honduras every year, and much more. She never let her age, and sometimes her health, get in the way of serving others. She was a remarkable woman and example to our family.

MOLESKIN:
Shoutout to the PreRuck crew Jude Judy and Spotter and Erector for the PreRun.
ANNOUNCEMENTS:
Wesley House workout tonight. Launch of the Quaken AO on Friday AM.

Suicides and Bacon

THE SCENE: 45* and rainy (sort of), somehow the rain stopped just long enough for the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the parking lot in front of Maple Street Biscuit Company

100xSSH, 10xTempo Merkins, 10xTempo Squats

THA-THANG:
Suicide ladder performed on the full length of the parking lot (approx. 100 yards)

Perform 5 merkins on one end of the parking lot and 5 Bobby Hurleys on the opposite end. Add 5 reps for every round completed. The PAX performed 6 rounds finishing with 30 reps of each exercise.

DORA 123:

  • 100xBBS
  • 200xChair Dips
  • 300xSquats

Exercises were performed by one HIM while the other ran down to some coupons to perform either 10 sandbag slams or 10 kettlebell swings.

After DORA we performed AYG sprints down and back in the parking lot. We almost lost the PAX when the smell of Maple Street’s bacon hit us during the sprints. Note to avoid that area of the AO in the future to avoid casualties.

MARY:
20xImperial Walkers

COUNT-OFF & NAME-O-RAMA
9 HIMS and no FNGs

CIRCLE OF TRUST/BOM:
This last week I was out of town for work for the first time since my daughter was born and left my wife to fend for herself with the two kids. It was nice getting a small break from the chaos of having two little ones, but I quickly found myself missing the whole crew. It was a good reminder to cherish the time we get with our loved ones. It’s easy to come home from work exhausted and neglect family time, but as High Impact Men, we need to make an effort to fully utilize this time to encourage and uplift our families. 

MOLESKIN:
Shoutout to Bagger for pre-rucking solo. I fartsacked and paid the price with my shame. Bagger’s last workout before moving to Atlanta is this coming Monday. Let’s make sure to send him off right!

ANNOUNCEMENTS:
Bring books for the Wesley House next week.

A JUCO Farewell

THE SCENE: 31 degrees but no precipitation! A beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Tempo Merkins (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 8, Tempo Squats (IC) x 10

THA-THANG:

Mosey to Sophomore Hill Bataan Death March Style (Indian run with PAX in back doing 3 burpees before running to the front).  Dora Style Workout with 100 Body Builders, 200 Merkins, and 300 Squats.  PAX not performing exercise will Bernie up the hill and do 5 Big Boys.  When your group is finished do Body Builders until 6 is finished.

Mosey back towards AO

MARY:
Cash out with a game of 11’s starting with 10 Calf Raises and 1 Burpee

COUNT-OFF & NAME-O-RAMA

12 HIMs crushed it today!

CIRCLE OF TRUST/BOM:

1 John 4:18 – There is no fear in love.  But perfect love drives out fear, because fear has to do with punishment.  The one who fears is not made perfect in love.

Today will most likely be the final time I Q in F3 Knoxville.  This week, my wife and I will be moving to the Atlanta Metro area to start a new chapter in our lives.  As the verse says above, we do not fear this change and are looking forward to it because everything has worked out how it was meant to.  The process for us to get to this point our lives has been very frustrating and stressful at times.  However, if things hadn’t worked out the way they did, I would have never been exposed to F3 and had the opportunity to meet and get better with all of you over the last few months.  For that, I am extremely grateful and consider myself lucky to have had that opportunity.

MOLESKIN:

Bonus points to Judge Judy and Spotter for joining me on the preruck!  I encourage some new people to give the preruck a shot.

ANNOUNCEMENTS:

JUCO Speedway

THE SCENE: 40ish and no rain, but plenty of water on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climber, 20 SSH, 15 Imperial Walker, 10 windmill, 15 Moroccan night club
THA-THANG:
Begin a mosey toward the bond with a few warmup drills:  high kneels, butt kickers, and b-skips.  The first part of the workout had three stops around the pond.  At each stop, perform 20 merkins, squats, and 4 count flutter kicks.  The next round had two stops (half the track between each).  At each stop perform 20 diamond merkins, lunges (10 each leg), and 4 count Freddie Mercury.  The final round was one full, hard lap around the pond, wagonwheel to the 6 and then do 10 tempo Carolina Dry Docks, 10 tempo sumo squats, and 15 hello Dolly IC.

Form a line and Indian run back to the shovel flag.

MARY:
Just enough time for Mucho Chesto:  10 merkins, 10 diamond merkins, 10 stagger left merkins, 10 stagger right merkins, and 10 wide-arm merkins.
COUNT-OFF & NAME-O-RAMA
9 PAX this morning
CIRCLE OF TRUST/BOM:
Consider what Cain’s response to God when He asked him “where is your brother”.  Cain responded with “Am I my brother’s keeper”.  God does call us to be our brother’s keeper.  The Word today is to pay attention to those around you and take note of changes in behavior.  Be an encouragement to others in their time of struggle.
MOLESKIN:
A lot of mubblechatter today about the “lazy Q”.  I started the workout by stating that I did put much time into the Q.  All in good fun.
ANNOUNCEMENTS:
Wesley house workout coming up.  Keep an eye out on GroupMe for 2nd F lunches.

Why do my legs hurt? Thank Judge Judy

THE SCENE: 40 and damp, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Imperial Walkers, Moroccan Nightclubs

THA-THANG:
Exercises with shuttle run to parking lines and “Bernies” back.

  • 10 Burpees
  • 20 Carolina Dry Docks
  • 30 Merkins
  • 40 Iron Mikes
  • 50 Leg Raises
  • 60 Sumo Squats
  • 70 LBC
  • 80 SSH
  • 90 Mountain Climbers
  • 100 Calf Raises
  • Jog a loop around the Parking lot

MARY:
Side Crunches, Flutter kicks, Bartman’s Pelvic thrust things(these hurt)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Don’t spread yourself too thin.  Focus on the things that are most important to you, faith and family.  Remember, don’t half ass 2 things, whole ass 1 thing.