F3 Knoxville

Category: JUCO

Water tower run

THE SCENE: 32, clear and cold

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching only

THA-THANG:
Mosey to the water towers at the top of Valley Vista Rd.   Approx 2.5 miles and 345 feet of elevation climb.  Stopped for 4 sessions of 10 burpees, 10 merkins, 10 squats.   Also stopped at one storefront for 1 minute wall squat followed by single leg wall squats.

MARY:

  • Captain Thors
  • 1 min of Merkins & 1 min of LBCs  (compliments of Scrum)

COUNT-OFF & NAME-O-RAMA
3 PAX:  Waxjob, Scrum, Bartman

CIRCLE OF TRUST/BOM:
This weekend I spent Thanksgiving with my in-laws which consisted of fixing a lot of plumbing issues.   I found myself getting frustrated with my father-in-law and questioning his stewardship of his resources.   As always, I was thinking about this while driving home and turned the question around on myself.   Am I a good steward of all that God has given me?  What do I do with my time and my money?  This a good exercise for all of us to go through.  If we were to insert ourselves in the parable of the ten talents, which person would we be?

MOLESKIN:

ANNOUNCEMENTS:

Champions of Life

THE SCENE: Bloody cold out   -273 Kelvin

WARM-O-RAMA:
Arm Circles forward + back x 10 IC

Duck Walkin

‘Round the worlds

10 squats

Lil mosey
THA-THANG:

11s  Burpees + Tempo squats with a parking lot in between

Mosey another place

30 sec box jumps – 30 sec dips  X2

Superman swims 30 sec – Flutters IC X 2

Superman swims 30 sec — Merkins IC

Mosey back to AO

along the way

Step ups, American Hammers, Lunges, said hello to a hill, ran up and down the hill, backwards too,

some inch wormin and bearcrawlin til the end

We kept moving because it was cold

COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Motivation- Don’t worry about motivation. Motivation is fickle and fleeting. As soon as you recognize that what you’re considering should be done, then commit and do it. Forget about motivation…. unless you’re like a psychologist and study motivation I guess
MOLESKIN:
LETS WORK SO WE CAN ENJOY THAT LITTLE EXTRA GRAVY ON THURSDAY
ANNOUNCEMENTS:
Let’s pour one out for our brothers that might have died a little bit on the inside at the GROWRUCK…. Good job though boyz

Make it 11

THE SCENE: 50ish and calm….perfect weather

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 11
  • 4ct Merkins IC x 11
  • Cherry Pickers
  • This/that stretch
  • 5 burpees OYO

THA-THANG:

  1.  Giant concrete blocks
    • 11 box jumps
    • 11 decline merkins
    • rinse/repeat x 3
  2. Handrail
    • 11 easy ups
    • 11 squat jumps
    • rinse/repeat x 3
  3. Parking lot stairs
    • Backward bear crawl up stairs
    • Run to handicap parking sign and do 11 merkins
    • rinse/repeat x 3
  4. Bermuda Triangle
    • Start at first island with 11 Thrust Merkins
    • Run to 2nd island and do 11 Squats
    • Run up Dawn Wall and do 11 Smurfjacks
    • Rinse/repeat x 3

MARY:

  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
5 PAX including 1 FNG:   Moses, Woodstock (FNG), Bueller, Scrum, Bartman

CIRCLE OF TRUST/BOM:
Adverstity.   We all deal with it in some form or fashion.  The question is how are you, as a man, going to handle it?  Will it defeat you or will you defeat it?  We usually don’t see adversity coming, so it often lands the first punch…..the trick is to not let it defeat you and be ready to lean in and punch back even harder.

MOLESKIN:
Today is my son’s 11th birthday…..thus all the 11 counts.   Had to cut the workout short by about 10 minutes so that I could make it home in time to open presents with him.  Thanks to the PAX for being flexible this morning.  We crammed a lot of work into a short amount of time today!

ANNOUNCEMENTS:
2.0 workout scheduled for 12/3.   Tank has the details.

Ape (Couldn’t) Escape

THE SCENE: Ridiculously warm for November. Sweating anticipated.  Promise of rain… eventually.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x15 IC
  • 2 Burpees OYO
  • LBAC x20 IC fwd and back
  • 4 Burpees OYO
  • Imperial Walkers x15 IC
  • 6 Burpees OYO
  • Cossack Squats x10 or so
  • 8 Burpees OYO
  • Pickle Pusher Merkins x10 IC
  • RIP Bartman’s shoes
  • Hand clap under high knees x20 IC
  • Finish out the warmup: 10 Burpees OYO

THA-THANG:
Mosey toward the maintenance building. Stop halfway in the parking lot, use lines for

  • Lunges
  • Bear Crawl
  • Crab Walk
  • Sprint

Continue mosey to the retaining wall behind the maintenance building

  • Ape Escape: Feet on the wall, grab the bottom of the fence and traverse the entire wall sideways.
  • Dang, that’s way too hard! No apes gonna escape today.
  • Drop to the ground, bear crawl to the end of the wall instead.

Grab a landscaping CMU and head to the top of the stairs

  • Curls x30
  • Lying CMU pullovers x20
  • Weighted BBS x20

Head back downstairs and grab another CMU for Round the Block Merkins: Set CMUs with rough sides facing outward, wide merkin width apart. One merkin with hands on blocks, then maintain plank and flip blocks on side, one merkin. Flip blocks forward to angled side, one merkin, flip blocks backward to other angled side, one merkin. R&R some number of times.

20 OHP, and it’s time to return the CMUs. Mosey to the grassy hill, Bernie up for 20 more BBS, then mosey back toward the AO, stopping halfway for 20 dips.

MARY:
4 rounds of Row Row Row your Boat (simultaneous Boat/Canoe and American Hammers)
Hello Dollys x21 IC
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
I’m heading to Washington DC tomorrow with a couple busloads of 7th graders from CAK for their big field trip.  Supposedly I’m one of the adults… It’s a great opportunity for the kids to go and see where decisions are made that affect the entire country, and even the world.  To some degree, our ability as individuals to affect those decisions doesn’t seem so great, but the Bible says that the fervent prayer of a righteous man avails much.  Throughout scripture and history we can see how God can work His will through kings and other leaders, even those who are intentionally trying to go against Him.  Don’t forget to lift up our leaders daily in prayer.
MOLESKIN:

The rain held off just long enough for us to get done, with a little bit of cooling sprinkle coming in on the BOM.  Just my second visit out to JUCO, and look forward to many more beatdowns out there.  Love to see the puddles of sweat that accumulate under brothers working hard to get better together!

ANNOUNCEMENTS:
Prayer: Safe travels for CAK group and for Bartman’s son on a band trip. Booster’s friend JJ (sp?) who is losing a leg to arthritis.
Announce: Abscess and Steam leading LeConte hike next weekend.

Buck in a Yoga Room

THE SCENE: 30 and unexpectedly cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC

THA-THANG:

Mosey to Side-Lot
11’s (circles)
Top Burpees
Bottom Merkins
Plank until everyone finishes.
Mosey back to AO via benches for 40 step-ups
#135 For Time:
21 Squats 42 Ice Skaters
15 Squats 30 Ice Skaters
9 Squats 18 Ice Skaters
Find a Battlebuddy
21 High-Five Low Knuckles Burpees
15 Pistol squats – each leg
9 High-Five Low Knuckles Burpees
MARY:

Side Crunches
American Hammers (Captain’ would be proud!)
Flutter Kicks
Hello Dolly!
Plank-o-Rama

COUNT-OFF & NAME-O-RAMA
4 PAX!
CIRCLE OF TRUST/BOM:
Don’t charge forward without having a plan and knowing the context of where your plan might take you!