F3 Knoxville

Tag: 5K

Partners Make You Better

THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to center of campus and partner up.  Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats.  PAX not performing exercise will make 1 lap around the circle and trade with partner on return.  When your group is finished go into a plank or People’s Chair on the wall until all groups finished.

People’s Chair as a group for 1 minute after everyone is finished

More Partner Fun (All sets will be done by each PAX 3 times)

20 Incline Merkins with other partner doing Big Boys until Merkins are finished

20 Dips with other partner doing Flutter Kicks until Dips are finished

20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished

5 Burpees with other partner holding a plank until Burpees are finished

When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.

Mosey back towards AO

MARY:

Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10

COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone.  In my circumstance, I had a major weight issue.  I am not nor have I ever been a small guy.  However, about 9 years ago I got up to 335 lbs.  Being 6’ tall, I was severely overweight and at 25 headed down a bad path.  With the support of my wife, I was able to lose 100 lbs over about 2 years.  She kept me motivated to work out, meal planned and meal prepped for me.  Without her, I would never been able to get where I am today.  We all faces issues/demons in our lives.  Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill registration is live now

These CMUs ain’t geofenced!

THE SCENE: About 28 degrees. A few white specks wafting in on the breeze…First snow beatdown of the season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Windmills IC
10x Tempo Merkins IC (last few niice and slow)
10x Travoltas each arm

THA-THANG:
Mosey over to the coupon pile, stopping halfway for 20x BBS OYO
Snag a Travelling Companion and continue on around toward the duck pond.
Stop at the parking lot just shy of the pond for OYO:
30 Overhead CMU Pulls
30 Merky-Derky (audibled to 20…)
30 Curls
Flutters for the six
Merky-Derky: Hands on CMU – one merkin. Bear crawl forward to feet on CMU – one derkin. Crawl bear to starting position. That’s one (sadistic count) or 2 (wussy count). We went with the wussy count and still audibled to 20. Those suck!
Resume traveling, past the buildings and up the hill. Gather for more OYO:
30 CMU Squats
30 4-count Mtn Climbers
30 more Curls
Flutters for the six

At this point, YHC realized there was no way we were gonna make it all the way across the street to that big set of stairs… Almost got the Travelling Companions off campus, but not quite. Turn around and head back, stop at the little set of stairs for Dora:
300 Calf Raises, 200 LBCs, 100 8-count Body Builders, running partner carries one CMU up the stairs, runs back down, carries other CMU up, then carries both down and tags partner.

Only a couple of pairs even made it to the body builders before we ran out of time.
Head back to return Companions to their home, then book it to the AO. Arrived 2 minutes late (sorry guys).

MARY:
None due to poor time management by the Q.
COUNT-OFF & NAME-O-RAMA
13 this fine Wednesday, including one FNG – Welcome Teller (Daniel Tanner)!
CIRCLE OF TRUST/BOM:
I’ve mentioned this one before, but I need reminding of it myself pretty often: Eph. 5:25 – Husbands, love your wives, as Christ loved the church and gave himself up for her. Not just his ultimate sacrifice on the cross, but daily, in every action. Extreme patience with his mule-headed disciples. Gathering the sick and lame to himself, even when he had just walked miles from another town or crossed the the sea all night under a raging storm in a rickety little boat. That’s giving yourself. How will you follow that example today?
MOLESKIN:
Our Companions really slowed down travel… We can get to the Coupons or we can get to the stairs across the street, but definitely not both! Even without getting there, it still felt like a lot more running than I intended. PAX killed it anyway though with no [audible] cussing…
ANNOUNCEMENTS:
Don’t forget 3rd F on Saturday morning! Check GroupMe for the deets…

HIMs all around at JUCO

THE SCENE: Comfortable mid 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 10 windmill, complaints about not doing Moroccan night club from Booster.  Honestly, I forgot about it.  Definitely a favorite.
THA-THANG:
Mosey to the south main parking lot and line up facing the center of campus.  Perform exercises listed below and run after each exercise to the opposite end of the parking lot for the next one.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mary a little to catch our breath and then mosey to the Sophomore.  Perform “11’s” up the hill starting with 10 burpees at the bottom and 1, 4 count Freddie Mercury at the top.  The kicker:  Bernie Sanders up the hill.  Legs on firahhh!  YHC called time with only a couple of minutes to get back to the flag.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance today!
CIRCLE OF TRUST/BOM:
Revelation 3:15-16.  We are HIMs at our AOs in the mornings because we come out early and work hard to get better.  Don’t be lukewarm in your every day lives, but be HIMs all the time in everything that you do.  If you are lukewarm spiritually, God will spit you out of His mouth because He wants you to be hot for Him.
MOLESKIN:
Kudos to those starting the workout with a ruck (Bagger, Doubtfire, and Judge Judy) as well as a 4 mile pre-run from Gump and YHC.
ANNOUNCEMENTS:
3rd F opportunity December 8th after AO workouts.  8:30 at The Outlook.

We Love Burpees

THE SCENE: 40 degrees and damp.  Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Little Baby Arm Circles Forward (IC) x 10, Little Baby Arm Circles Backward (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is bigger than I remembered.  We only made it 3 Laps around due to time.  Some made it through 4 rounds of Burpees.  Did some Tempo Squats and Flutter Kicks as well.

Mosey to side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 40 Mountain Climbers
  • 20 Big Boys
  • 20 Squats
  • 5 Burpees

Mosey back towards AO

Play a little game of 21’s starting with 20 Calf Raises and 1 Burpee (Ran out of time today)

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
11 HIMs got better today with 1 FNG!  Welcome Cable Boy!
CIRCLE OF TRUST/BOM:

Give Thanks!  We should all remember to give thanks when it is due not just around the holidays.  In that regard, I would like to give thanks to my F3 brothers.  Thank you for keeping me motivated to come and get better early in the morning.  If it wasn’t for you guys, I would be stuck in my fartsack until I got up for work.  I also want to thank everyone who has been on Q and shared their message at the end of the workouts.  I’m a very reserved/compartmentalized person.  Everyone being open and honest and sharing what is on their minds/hearts has helped and continues to help me become a better person.

1 Thessalonians 5:18 – Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

MOLESKIN:
Props to Spotter for bringing 2 FNGs within the last 2 weeks!  Shoutout to the PreRuck crew Jude Judy, Doubtfire and Shooter!
ANNOUNCEMENTS:
3rd F event next Saturday 12/8

Fiddy Two

THE SCENE: Its cold now

WARM-O-RAMA:
My usual

SSH

Cherry Pickers

Merkins

Tempo Squat

IC^^^

OYO for last thing

THA-THANG:
Insert information about the workout.

  • Mosey towards low brick thingys
  • Quick flutter kick session IC x 52
  • 7s on the wall (Step ups and Man Makers)
  • Mosey to Sophomore(?) Hill
  • Doras 200 merks + 150 5 inch LBCs
  • The rest was suicides and sprints… of course some superman swimming was in there

MARY:
Waxjob did the classic row boat while I grabbed my phone
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:

I was recently accepted into medical school. I have mixed feelings about it. On one hand it is a wonderful opportunity that I have worked very hard to attain, but also a whole slew of new doors and responsibilities await me. It is ironic that I have a certain place to go, yet I feel more uncertain now that I am accepted. With all that being said, it is time for me to go out into the world. There are times in life where opportunities arise and you must take the decisive step to take advantage of the opportunity. That means putting some of the uncertainty on hold and accepting it. It is a sort of leap of faith I suppose.

I know we all have done this after all. We all came out to our first F3 workout not knowing what to expect. Look at us now. 🙂
MOLESKIN:
Toto mentioned during the COT that now is the time to reach out to our brothers. The holiday season can be the best of times and also the worst. Take the initiative and reach out!!!
ANNOUNCEMENTS:
3rd F comin up