F3 Knoxville

Category: JUCO

Maximus Decimus Meridius

THE SCENE: Muggy slugs.   A nice goose poop shlack covered the parking lot.
F3 WELCOME & DISCLAIMER : Know thyself.
WARM-O-RAMA:
Windmills, GooseStep Touch, Fast Pinnapple Pickers, Squat Jumps, Burpees.
THA-THANG:

Each HIM grabs a CMU and some chalk and writes a 6×6 grid/table on the ground.   Column names are the exercises.  Row names are the round numbers.

  1. Merkins
  2. 4 count flutters
  3. Squats
  4. Push Press
  5. Star Crunches
  6. Iron Mikes

Do a maximum number of reps possible without pausing.  If you pause for more than one second then that is when you stop for that exercise. That is your failing point and number of reps to record with chalk in that box.  Then give yourself a small rest before beginning the next exercise until failure.

Do as many rounds as possible in the 25 minutes provided.

MARY:
Side crunches. Supermans, Bicycles, Groiners. Windmills, T-Bombs, Low Country Crab Boils.  Run around circle of men on six pushing down leg lifts.

CIRCLE OF TRUST/BOM:
F3 Appreciation for inspiration for persperation and perseverance.

Goose Poop Shuffle

THE SCENE: 68, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to middle parking log
  • SSH x 25 (IC)
  • Burpees x 5 (OYO)
  • Imperial Walkers x 15 (IC)
  • Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Burpees x 5 (OYO)

THA-THANG:

Mosey to the Sophomore for 11’s

  • BBS’s & Merkins, Bernie Sanders up the hill, Mosey back down

Mosey to the coupon pile

  • Curls, Tri-Ceps, Squats x 15, run the steps, R&R
  • BBS’s, CCD’s x 15, R&R, Calf-Raises x 30

Mosey to the short walls

  • Dips x 10
  • Decline Merkins x 10
  • Step-ups x 10 Each Leg

Mosey back to start

MARY:
Flutter Kicks x 25 (IC)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Listen.   Really Listen.  Don’t miss an opportunity.  It’s too easy to only hear the “loud” stuff.  Just as Elijah did in the mountain, listen for God’s whisper.

MOLESKIN:

It was great to be a part of this group this morning. We pushed hard and burned some Goo.  Thankful for Booster’s attendance and continued support even when he’s on the injured list!

Return to Core Mountain

THE SCENE: Jucomanjaro-r-us
F3 WELCOME & DISCLAIMER

Welcome to new FNG – Dave -> DC

WARM-O-RAMA:
Mosey to Juco-manjaro base and start the Thang!

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Run 300 feet (out+back+out)
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Run 300 feet (out+back+out)
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

The first time (back on August 8th, 2018) we ran out of time at station 11. This time we made it to 14 when 6:07 timer went off.  We used the Mary time to get to the top with half the reps and only running in-between stations.  NEXT time we’ll probably just run in-between each station.  That would probably leave extra time for warm up and marry.  

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

COUNT-OFF & NAME-O-RAMA
Snaggletooth, Neutron, Chaco, Booster, FNG(DC), Trolley

CIRCLE OF TRUST/BOM:
Reminder info about bible app that has compare mode to see different versions, reading plans, and verse of the day.  Verse today https://www.bible.com/verse-of-the-day Wait on the Lord : be of good courage, and he shall strengthen thine heart: wait, I say, on the Lord .  Psalm 27:14

The Hateful 8

THE SCENE: J-J-Juco
WARM-O-RAMA:
On way to cmu pile do 10 of plank walk merkins, Imerpial Lunge Walks, crab walk, overhead lunges, bear crawl, spinning thrusters, and hand stand walks.  All in order to get a cmu to the parking lot.
THA-THANG: The Hateful 8

Run to CMU pile, each HIM gets one and brings to adjacent Parking lot. Perform the following exercises along the lengths of 8 parking space painted sections.   When reaching the end of a section run to the adjacent painted section to start the next exercise going down (or up) the parking spots.  The exercises alternate from bringing the cmu with you to not bringing it.  When you need to start a section with a cmu and you don’t have one, run back to where you left your cmu (it should be two sections over/back) and run it back to the start of the next exercise.  In essecense you do a ziz-zag accross the parking lot with and without your cmu.

    1. Plank Walk Merkins +CMU  (do 1 merkin at each stall)
    2. Imperial Lunge Walkers
    3. Crab Walk +CMU
    4. Burpee Broad Jumps
    5. Overhead Lunges + CMU
    6. Bear Crawl
    7. Spinning Thrusters + CMU
    8. Handstand walk or Bear crawl Dry Docks (do 1 dry dock at each stall)

    We made it to Spinning Thrusters when 6:07am recovery alarm went off. Next time, go straight to the cmus with less warm up. Oh,, and there will be a next time!

    COUNT-OFF & NAME-O-RAMA
    Stai, Chaco, Sweeper, Guano, Archie, Bartman, Waxjob, Snaggletooth.
    CIRCLE OF TRUST/BOM:
    Luke 21 The widows offering..   Can you give it all?  Don’t let materializm eat you alive.  Heed Jesus’ words that the temple and stones will all be torn down.

Integrity. Always.

THE SCENE: 63 degrees and awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

THA-THANG:

Ladder Squats across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16 and back down (128 squats total)

Mosey to the Courtyard for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to the short walls

  • Dips x 20
  • Decline Merkins x 10
  • Step-ups x 10 Each Leg
  • Repeat

Mosey back to start, stopping for mountain climbers & prison merkins

MARY:

  • Flutter Kicks x 35 (IC)
  • Marge & Homer

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Integrity is doing the right thing.  Even when no one is watching. –C.S. Lewis

The Lord’s eyes are on the righteous and his ears are open to their prayers. But the Lord cannot tolerate those who do evil.  1 Peter 3:12

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much. Luke 16:10

MOLESKIN:
Solid workout for The Men of the JUCO. Kept the heart rate up and the breakfast down.  Booster was thankful we didn’t get much leg work in.  Maybe next time.  🙂  Mumble chatter was good, the effort was great!  Way to go, HIM’s!