F3 Knoxville

Tag: 5K

DOG TURDS AND PICKLE POUNDERS

THE SCENE: Low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tennessee Rockin Chair, Cherry Pickers, Good Mornings, SSHs
THA-THANG:
Mosey to strip center stairs and patio across street from campus, stopping for 10 Burpees along the way.  Form teams of 3..  P1 – Exercise, P2 – Run Stairs, P3 – (timer) runs “L” of parking lot.  When timer P returns, Ps rotate roles. Repeat until team goals reached.

Watch out for the pile of dog turds Onesie’s dog left in the parking lot!….. Goooooood boy.

  • Exercise Goals: 100 Burpee Squats, 200 Werkins, 300 Jump Squats
  • Mosey to Maple Street parking lot
  • 4 Corners – 2 Rounds, Reps of 50 round 1, 40 round 2.  Exercises were MCs, Hello Dollies, 6inch LBCs, and Pickle Pounders (strategically right by the road).

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
Focused on one leadership trait we can learn from Christ’s example: Integrity.  Maintain it. Leaders who lose it, lose the trust of those being led. Constantly study your heart and compare actions to God’s instruction and Christ’s example.  A great resource from pastor John Piper: desiringgod.org
MOLESKIN:
Kudos to Spotter for making the Pre-Ruck.
ANNOUNCEMENTS:
3rd F

Who is the hardest person to lead???

THE SCENE:  Dark, clear, and cool – 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40 SSH

20 Overhead Claps

20 Seal Claps

20 Big Arm Circles – Forwards and Backwards

Michael Phelps OYO
THA-THANG:
Barkley Inspired Workout – 3 Laps around main loop with 4 stations – 20 reps of exercises at each station –

  • Merkins
  • Mountain Climbers
  • Squats
  • Hand Release Merkins

Welsh Dragons – 2 Sets till 5

MARY:
Hello Dolly’s; Flutter Kicks; Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Who is the hardest person to lead?  Yourself…

Five Action Points to be a leaders with self-discipline

  1. Develop and follow your priorities
  2. Make a disciplined lifestyle your goal.
  3. Challenge your excuses.
  4. Remove rewards until you finish the job.
  5. Stay focused on results.
    MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Crabby Bear Gut v2 (Strength in Weakness)

THE SCENE: Clear, cool, crisp.
F3 WELCOME & DISCLAIMER 
I am not a professional and any likeness or similarities to a professional are purely coincidental and do not necessarily reflect the views of sane people.
WARM-O-RAMA:

  • High Knees + Merkins  (Herkins)
  • 5 Merkins + High Squat Jump (Berkins – or Merkin Burps)
  • Windmills
  • One speed round of the exercises (with demos and no bear crawls or crab walks) that are at each station of the main workout.

THA-THANG: The Crabby Bear Gut v2

35 Min A.m.r.a.p.  (5:40-6:15) of Light Pole Loop around parking lot.  Seven Light pole stations each with two exercises.  Do 50 reps of the exercise at each station.(single counts).  The first time around the loop you do exercise A and the second time around you do exercise B.

To get to each light pole alternate between bear crawling and crab walking.

Light Pole Station Exercises:

  • a. Crunches , b. Imperial Walkers
  • a. V-Ups  b. Flutter kicks
  • a. Cross Toe Touches  b. W’s (raised extended crunches)
  • a. American Hammers b. Peter Parkers
  • a. Supermans b. Scissor Kicks
  • a. Freddy Mercurys b.  Elbow Plank side raises.
  • a. Hello Dolly’s  b.

After seven light poles have been reached, climb the hill to the guard rail and do 5 reverse incline push ups and 5 incline push-ups.

MARY:
No time for Mary. We all just finished one round (all the exercises = 2 loops = 14 exercises)

CIRCLE OF TRUST/BOM:

This weeks sermon at Fellowship Knoxville blew me away. The Gracious Gift of Affliction and Weakness Had to try and share some of the ideas of “power in weakness”.  It’s such a tough topic and hard to describe, akin to hitting a bullseye from 500 yards away, when the bullseye is a needle in a haystack.  In summary, do not shy away from your weaknesses, God will meet you in your attempts to address them. He will light the way and support you because He is awesome and because he is deeply invested in you and getting you through the tough valleys of humiliation and NOT AROUND THEM.   It worked also kind of like a good analogy for todays workout because we spent most of it on our hands and knees begging for mercy and strength as we crab walked and bear crawled for what seemed like miles.  But praise be to God, he met us, and we finished !! We could barely speak and were dizzy, but we all finished.

Boast in weakness

Search me and know me God, help me to work out any hurtful ways in me.

Almost my 1 year anniversary of my VQ

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.