F3 Knoxville

Tag: 5K

Debut of Mt. JUCOnte

THE SCENE: 50ish and clear
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
10 x Cherry Pickers, 10 x Windmills, 10 x Tempo Merkins, 20 x LBAC f/b
THA-THANG:
Mosey across the street and passed Mikata parking lot to some new proving ground. Welcome to Mt. JUCOnte! (reference to Mt. Leconte)

Slow trip up Mt. JUCOnte with a 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 BBS
  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

Our first trip up Mt. JUCOnte proved to be a tough one, but the PAX pushed through and got work done.

Mosey down to Mikata parking lot for some sprints, merkins, and squats on the way back to the shovel flag.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
10 HIMs started the weekend right with some mountain climbing.
CIRCLE OF TRUST/BOM:
Don’t place too much value in the things of this world, you can’t take it with you when you go.
MOLESKIN:
Shoutout to Moses who got left hanging solo on the pre-ruck and still killed it during the Q.
ANNOUNCEMENTS:
Hardship Hill, sign up

Baptism: What Are You Waiting 4?

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

  • Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
  • Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
  • Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
  • Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1:  C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50,  C4 Pickle Pounders x 50.  Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance.  I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters.  i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team.  if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders.  Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch

College Graduation – Saved by Grace

THE SCENE: 61 and clear…  Here comes summer
F3 WELCOME & DISCLAIMER 

This is the best job every, since I’m neither a professional or paid, yall can’t fire me. As much as you might want to after you do this workout.  In celebration of my VQ 1 year anniversary, we’re enrolling in college again, so we can progress through the years and Graduate!  A year of F3 has had me feeling like I’ve graduated .. in a sense..

WARM-O-RAMA:
SSH, Cherry Pickers, Empiracle Walkers. While moseying  to the “Freshman Wall”, do alternations of forwards and back crab walks, bear crawls and Gorilla shuffles (and a bernie or two).

THA-THANG: College

  • 25 Merkins + Freshman HILL
  • 50 Squats + Sophomore Hill
  • 75 Freddy Mercuries + Junior Stairs
  • 100 Burpees + Senior Stadium

TLDR;

At the CMU (aka Freshman) wall,  harken back to when you were a freshman.  Just doing a pushup or finding a class was a challenge.  So for freshman we keep it simple.

25 Merkins and run around wall.

Recollect that when certain people would for the first time, spend a full year at the dorms, eating potatoes and carbs for three meals a day, their thighs ended up being a bit large..  So we did a larger (from bottom to top) hill and

50 Squats + Sophmore Hill

Then, as a junior you were more refined, you were getting the hang of classes, and getting through the “CORE” classes as well as some of your major classes.. so:

Run the Junior Hill Stairs and do 75 (four count) Freddy Mercuries

Then, in preparation for the real world your major courses were kicking your tail, it was and is a long grind, you did what you had to, to reach the graduation finish line.. so

Run the Senior Stadium hill and follow it up with 100 Burpees.   Break-em up into sets of 15, then 10, and find a battle buddy to do whatever you can to graduate.

MARY:

In the spirit a of leave no man behind, we helped two HIM’s push through the last 20~30 burpess and made sure that everyone graduated.

CIRCLE OF TRUST/BOM:

As you drop balls today whilst you try to do everything that is on your plate, think about how it’s ok.  Lay that todo list at the feet of Jesus and plead that he helps you prioritize them. You can not do everything, and it’s ok.  There are not enough hours in the day and it’s impossible to please everyone.  Step by step is how you do it.  No matter if it’s a 100 burpees, progressing through the tough college years, or a mount Everest of todo items.

Congratulations to all HIMS who graduated today!

MOLESKIN:
Ouch, I can’t move my arms.

JUCO P.E. E.X.A.M.

THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam.  YHC is taking the real one on Friday, so I thought a little inspiration was in order.

Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.

P – Prisoner Cell Merkin Burpees aka PCMBs.  Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Mosey to the grassy hill behind the maintenance building.

E – Elevens – merkins at the bottom and squats at the top.

Mosey to the middle of campus next to concrete bench/walls.

E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.

X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).

Mosey back to shovel flag for the last letter.

M – Mary – hello dolly, the protractor

MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test.  A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.

48th Birthday Bash

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Nigh Club (IC) X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • 4 burpees (OYO)
  • 8 Tempo Squats (IC)
  • 48 Side Straddle Hops
  • 48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

  • 48 overhead press w/ CMU while partner does sprints
  • 48 curls w/ CMU while partner does sprints
  • 48 tricep extensions w/ CMU while partner does sprints
  • 48 bentover rows w/ CMU while partner does springs
  • Rinse and repeat
  • Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

  • Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
  • Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
  • Upper Body – 4 merkin claps & 8 diamond merkins at each corner
  • Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
  • Rinse & repeat 3 times each
  • Jailbreak to AO

MARY:

  • 48 Flutterkicks
  • 48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am.  The scripture below is comforting and I trust things will be OK.

  • “The Lord is on my side; I will not fear.” Psalm 118:6.
  • “Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
  • “For all have sinned and fall short of the glory of God” Romans 3:23
  • “Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
  • “Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
  • “But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
  • “Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
  • “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
  • “And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

  • Convergence tomorrow at the Asylum
  • Sign up to Q
  • Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!