F3 Knoxville

Tag: 5K

Core Mountain III

THE SCENE: Wet, Sloppy Wet!

F3 WELCOME & DISCLAIMER

Join us if you dare. This is our third attempt at core mountain. It is modified to help us actually make it to the top.

WARM-O-RAMA:

SSH, Side Lunges, Lunges, Merkins, Cherry Pickers

Core Mountain version 3.0:

Do 25 of subsequent exercises at each station which are 100 feet apart. Run between each station. Going up our beloved Juco-manjaro.
We’ll determine what a 100 feet is by taking turns carrying a CMU that is tied to each end of a 100 foot rope.
While the team does the 25 reps, one person carries one cmu until the rope gets taught. Then stops and the team picks up the other end of the rope (with cmu attached) and we run to the lead cmu HIM and begin the next exercise. This proceeds to the top of JUCO Manjaro.  It’s approximately 1800 feet to the top, so here are the 18 stations.

  • Big Boy Situps
  • Crunches
  • Scissors
  • Flutters
  • American Hammers
  • Leg Lifts
  • Bicycles
  • Cross Toe Touches
  • Rainbow Drops
  • Windshield Wipers
  • Cross Mountain Climbers
  • Heel Touches
  • Box Cutters
  • Hello Dollys
  • Groiner
  • Side Crunches
  • Supermans
  • Plank Destroyers

The plank destroyers toasted us as we ran out of time. But we did make it to the top!!! Yay, third times a charm.

MARY: No time for marry.

ANNOUNCEMENTS:

Happy New Year! Thanks for a great 2018!

Bear Mountain

THE SCENE:  35 and cloudy
F3 WELCOME & DISCLAIMER

This much fun can’t be free is it???

WARM-O-RAMA:
20 reps of

  • SSH
  • LUNGES
  • CHERRY PICKERS
  • HIGH KNEES
  • BUTT KICKERS
  • RUNNING WITH BURPEES

THE THANG

The workout had three stages.

1) Tabata warmup

Run to cmu pile, with a few burpees along the way. Get yourself a cmu and run to the brick wall.

Do 20 seconds of work (with 10 seconds of rest) of the following

  • CMU Pull Overs
  • CMU Push ups (on your back)
  • CMU Freddy Murcuries
  • CMU Pull Overs
  • CMU Push ups (on your back)
  • CMU Freddy Murcuries

2) BBB’s Over to the bowl

Take about 15 minutes to get to the bowl hill (perhaps Stadium is a better name, yeah I like that). You only move the block by doing a big boy by grabbing the block which is behind you and moving it to between your feet. Then get up and do a broad jump (hopefully about equal to your fully extended body length), and roll back to grab and move the block by doing a big boy situp. Thus moving the block.

We sucked up some time with this one and made it about 3/4 of the way there and then transitioned to mosey with it, in the interest of what was to come!!!!

3) BEAR MOUNTAIN

Start at the bottom of the stadium and take two lunges up the hill with your cmu. Drop your CMU and backwards bear crawl back to where you started and then forwards bear crawl back up to your CMU. Pick up your CMU and do two lunges.

Repeat this cycle until we get to the top of the hill.

MARY:

Back at the AO, do 20 exercises, in cadence, of your choosing. We ended up with a wicked core workout:

  • Merkins
  • Flutter Kicks
  • Side Crunches
  • Freddy Murcuries
  • Squats
  • Mountain Climbers
  • can’t remember??

CIRCLE OF TRUST/BOM:

Challenged by @FAST-N-EASY several weeks ago I was reflecting on scripture backup for the “God says NO” verses which are:

  • I asked God to take away my habit. God Said, No. It is not for me to take away, but for you to give it up.
  • I asked God to make my handicapped child whole. God said, No. His spirit is whole, his body is only temporary.
  • I asked God to grant me patience. God said, No. Patience is a byproduct of tribulations; it isn’t granted, it is learned.
  • I asked God to give me happiness. God said, No. I give you blessings; Happiness is up to you.
  • I asked God to spare me pain. God said, No. Suffering draws you apart from worldly cares and brings you closer to me.
  • I asked God to make my spirit grow. God said, No. You must grown on your own, but I will prune you to make you fruitful.
  • I asked God for all things that I might enjoy life. God said, No. I will give you life that you may enjoy all things.
  • I asked God to help me love others as much as he loves me. God said, Ahhhh, finaly you have the idea.

This day is yours, don’t throw it away

This letter really challenges and resonates with me. We know we have a loving God but are still faced with the reality of so much suffering in this world. In reading 2 Kings 23, I was floored by the scripture saying:
https://www.bible.com/bible/100/2KI.23.NASB

25Before him there was no king like him who turned to the Lord with all his heart and with all his soul and with all his might, according to all the law of Moses; nor did any like him arise after him.
26However, the Lord did not turn from the fierceness of His great wrath with which His anger burned against Judah, because of all the provocations with which Manasseh had provoked Him. 27The Lord said, “I will remove Judah also from My sight, as I have removed Israel. And I will cast off Jerusalem, this city which I have chosen, and the temple of which I said, ‘My name shall be there.'”

Which sort of, in my mind, backs up the “God says No” writtings. His ways are not our ways, Today is a gift from God, His will, will not be thwarted. We are called out into the deep deep ocean of God’s challenges which do not shy away from challenges and struggles, but push through them. He will not spoil us with forever saying yes to us. Indeed, his challenges are a sign of his love for us. https://www.desiringgod.org/messages/the-painful-discipline-of-our-heavenly-father

For consider him who has endured such hostility by sinners against himself, so that you may not grow weary and lose heart. You have not yet resisted to the point of shedding blood in your striving against sin; and you have forgotten the exhortation which is addressed to you as sons, “My son, do not regard lightly the discipline of the Lord, nor faint when you are reproved by him; for those whom the Lord loves he disciplines, and he scourges every son whom he receives.” It is for discipline that you endure; God deals with you as with sons; for what son is there whom his father does not discipline? . . . All discipline for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterwards it yields the peaceful fruit of righteousness. (Hebrews 12:3–11)

ANNOUNCEMENTS:
Come on out this Friday for what could possibly be your last chance in 2018 to ascend our beloved JUCO-Manjaro.

The 12 Stations of Christmas

THE SCENE: 33 Degrees with clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10
THA-THANG:

Mosey to parking lot just north of AO and gather around the tree (light pole).  Everyone gets 12 presents (stations).  The PAX will perform the exercise at each station for 45 seconds. Every third station, QIC will call out an exercise that each PAX will do as a group for 45 seconds.  Should make at least through all exercise at least 2 times.

  1. Bicep Curls with CMU
  2. Flutter Kicks
  3. Overhead Press with CMU
  4. Big Boys
  5. Squats with CMU
  6. Freddie Mercury
  7. Triceps Extension with CMU
  8. Plank
  9. CMU Chest Press/Merkins
  10. LBCs
  11. CMU Pull Overs
  12. Star Crunches

Extras (Every Third Station)

  • SSH
  • Imperial Walkers
  • Burpees
  • Lap around parking lot
  • Mountain Climbers
  • Parking lot suicides
  • Alternating lunges

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
7 PAX strong today
CIRCLE OF TRUST/BOM:

As most of you know, I’m in the process of getting a new job and relocating.  It has been a very lengthy process with several hurdles along the way.  I find myself constantly thinking about it and wanting it to hurry up.  I basically wish my days away at times looking forward to the future because I’m not happy with my current work situation.  Be happy with what you have and don’t constantly wish for other things.  If you are always looking forward, you will not be able to enjoy the moment you have now.

Psalm 118:24 – This is the day that the Lord has made; let us rejoice and be glad in it.

MOLESKIN:
Safe travels to everyone for the holidays.
ANNOUNCEMENTS:

Santa’s got a brand new bag

THE SCENE: 47 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence x 20, Cherry pickers x 10, Imperial walkers in cadence x 15, Baby arm circles forward and back in cadence x10
THA-THANG:
Santa’s bag of fun:

  • Trim the Tree:  40 wood chopers, 20 Star on the tree Burpees
  • 3 Wise Men: 20 Jumping “Jacks”, 20 Iron “Mikes”, “Clark Kents” aka Supermans x 10
  • Wrapping Presents: Otherwise Know As Coupons 25 curls, triceps, and rows with a run to top of hill in between
  • Climbing Down the Chimney:  11’s with Squat jumps and decline merkins
  • Over the River and Through the Woods: Mosey back to AO with a stop for 20 Windshield wipers

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quote from an Avett Brothers song: When you run, make sure you run to something and not away from.

Isaiah 40: 29 He gives strength to the weary
    and increases the power of the weak.
30 Even youths grow tired and weary,
    and young men stumble and fall;
31 but those who hope in the Lord
    will renew their strength.
They will soar on wings like eagles;
    they will run and not grow weary,
    they will walk and not be faint.

Make sure this Christmas and in life that we are running towards things and not away from things.  God will give us the strength to endure.

 

Interval training at JUCO

THE SCENE: Clear and 35 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 15 plank jacks, 15 SSH, 15 Moroccan night club, 10 wind mill (all in cadence).
THA-THANG:
After some high-knees, butt-kickers, and skips, start with a 2 minute interval run at about 1 mile race pace. After each interval, perform 3 exercises ( 10 squats, merkins, flutter kicks after 1st interval all in cadence). Wagon wheel to the six before performing exercises.

  • 4 minute interval
  • 10 Lunges OYO
  • 10 Carolina dry docks in cadence
  • 10 Freddy Mercury in cadence
  • 2 minute interval
  • 10 Monkey humpers in cadence
  • 10 Diamond merkins in cadence
  • 10 Hello Dolly in cadence
  • 2 minute interval

Mosey to benches at middle of campus.

  • 10 derkins (decline merkins), 10 dips, and 10 irkins (incline merkins) all in cadence.
  • Take a lap around parking lot.
  • 10 LBCs, 10 6 inch LBCs, 10 reverse LBCs, and 10 full grown LBCs all in cadence.
  • 15 box jumps civilian count, 10 Lunges each leg OYO, 10 squats in cadence.
  • Mosey to shovel flag.

MARY:
Merkins ring of fire. 1 merkin around the ring while all other PAX hold plank (Snaggletooth wanted to do clapping merkins, so he did). Then 1 merkin around the ring while all other PAX hole 6″ plank.  Then 1 clapping merkin (your welcome Snaggletooth) and final round with 2 clapping merkins.
COUNT-OFF & NAME-O-RAMA
10 HIMs today
CIRCLE OF TRUST/BOM:
Luke 6:41-42. Don’t be hypocritical, but lead by example.
ANNOUNCEMENTS:
2nd F tonight at Printshop tonight, possible leadership development curriculum (let Booster know if interested).