F3 Knoxville

Tag: Erector

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops (IC) 4ct
• Little baby arm scribbles forward and reverse (IC)
Mountain climbers (IC) 4ct
• Hand release merkins
• Cherry pickers

THA-THANG:
Insert information about the workout.

  • Get to the ORAU pond (fast mosey)
            3 stops before reaching the pond for 5 burpees each
    At the pond
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
     
    Modify by running one lap around the pond after merkins, 2 laps after LBCs, and 3 laps after squats. 
     
    Run to the bell and do 11s with Derkins (inclines) and dips.

MARY:

10 Angels (90, 60, 30, 10 degree leg lifts)
10 Flutter kick (4ct)
10 hello dollys (4ct)
10 scissors (4 ct)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
focused on the quote: Agreement and consensus does not make an action right. So many time we do something because the group, or society we live in condone that action. Instead, we need to reflect on our core values and evaluate our actions.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Staying Warm at Juco

THE SCENE: Cold, 20 degrees with a slight wind making the wind chill somewhere in the teens.
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

All of the exercises for the day were picking to work big muscle groups, in an effort to stay warm.  We tried a few new things, one of which was pretty challenging (Balls to the wall Indian Run means you hold plank for a really long time)!  3 rucked prior to the boot camp in an effort to be warm!  6 men did JUCO Rush.  Props to Guardrail for riding his bike every week, in the rain and in the cold!

2 laps around the small parking lot (.25 miles)
Speed Skaters (5 each Leg)
El Capitan 5 each leg (deep lunge with both hands to the ground)
20 Merkins OYO
20 BBS OYO

THA-THANG:

Mosey to loading dock near CMU’s
Count into 3 groups
3 stations
at box (for lack of a better word), do calf raises 25L, 25R, 50 together 100
at loading dock do leg lifts while holding yourself off the ground 20
at designated area, Merkins/squats 30 each
rinse and repeat x3
mosey to wall
20 squats OYO
at wall perform wall squat indian run
30 BBS OYO
15 incline Merkins feet on wall
BTW  (Balls to the wall or as close as you are comfortable) indian run back
El Capitan up hill behind wall to sophomore hill
Speed Skaters (10 each Leg) 20
Mosey down
Repeat x 3
Mosey Back to AO

MARY:
It was too cold to lay on the ground for some Mary!  We took advantage of our time elsewhere today.
COUNT-OFF & NAME-O-RAMA
13 for boot camp and 6 for Juco Rush
CIRCLE OF TRUST/BOM:
How do you know the will of God?

Ephesians 4:25-32
Paul gives some guidelines on how we should act, ie things we should or should not do.  Scripture defines how we should act so that through prayer we can be more in tune with God.  If we don’t do the simple things listed in scripture., how can we expect big things from God?
MOLESKIN:
2 prayer requests:
Pool Boy is meeting with the Attorney today, it could be to finalize the divorce.
Curve ball has a colonoscopy coming up this week, pray that the prep day is “smooth”, and the the test reveals noting of concern.
ANNOUNCEMENTS:
Convergence coming up in early December at the Truck Stop.

Burpees in snowy slush

THE SCENE: 30’s and snow in the face!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 Imperial Walker, 10 Windmill, 5 Cherry Picker, 15 Moroccan Night Club, 15 Seal Clap
THA-THANG:
Mosey to the playground for 11’s.  Start with 10 pull-ups and 1 burpee.

Mosey to the track for an attempt at a dryer setting.  No luck, but we did the planned workout anyway.  Constructing burpees.

  • 1st lap 10 squats every 100 meters
  • 2nd lap 10 squats and 10 leg thrusters every 100 meters
  • 3rd lap 10 squats, 10 leg thrusters, and 10 merkins every 100 meters
  • 4th lap 10 burpees every 100 meters

Mosey back to the shovel flag.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 HIMs played in the snow at the Project.
CIRCLE OF TRUST/BOM:
James 1:5 – “But if anyone lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.”

Trying to raise kids the right way can be difficult.  A lot times, I try to figure it out for myself, but in truth, God has given us all the pertain to life and godliness (2 Peter 1:3).  God has the wisdom we seek, and we just have to study His word to find it.
MOLESKIN:
Staches are looking good for Movember!
ANNOUNCEMENTS:
None

Track laps and core

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the high school track and discover a CMU and 10 lb. plate on the opposite end.  PAX lined-up on their 6 head-to-head and toe-to-toe every other person.  While one PAX runs a lap, others pass the cmu overhead to the next person in line.  Once everyone has completed a lap, repeat with american hammers using the 10 lb. plate.  Perform 4 count and pass to the next PAX.

There may have been another round of this, but I don’t recall.  I am just posting this because Chaco didn’t. (Got to give everyone credit!)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Project
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deek’s Quarters at JUCO Rush

THE SCENE: Perfect weather for some fast running on the track: almost cold, no wind, and Edit makes his first appearance (of many) at the Rush!
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Slow mosey from JUCO down to the Academy (fancy name for high school) track, which is a gentle downhill almost the whole way. Then four 100-yard strides on the turf to wake up the legs, open up the hips, and get some turnover going (full recovery between). Strides = steady acceleration for 10-12 paces, controlled speed for 10-12 paces (just below a sprint), smooth deceleration for 10-12 paces (counting just one leg).
THA-THANG:
Deek’s Quarters, shamelessly borrowed from here. This is 3 miles of total running with 2 miles of quality work, but the secret is in the recovery. Nothing fancy here, just good, hard work.

  • 8 x 400 meters (8 x 1 lap), just under 5K pace (fast, but not a sprint)
  • 200 meters “float” recovery after each repeat, 1 minute per mile slower than 5K pace (this is not a jog, this is still running)
  • Example: if your 5K pace is 6:00/mile, then each 400 should each be completed in 1:28-1:30 (5:52-6:00/mi), and the 200 “recovery” should be at 7:00/mile (or faster).

This is tougher than your typical 400s workout, the heart rate never drops much between 400s, and the pain builds throughout. Those first few steps of each 200 are a fight every time to keep running and NOT jog (or walk). Great work from all 7 this morning.

Slow Mosey back to JUCO for a nice round of penalty burpees, one for each of us that forgot a canned good (23 total!). Then count-off, name-o-rama, and COT/BOM lead by Anchorman.

The run back to JUCO is always deceptively long. 1.5 miles up a gentle grade on the way back is way longer than 1.5 down a gentle grade at the beginning, but having the workout in the rearview mirror always feels good.

MOLESKIN:
These kind of workouts are much easier to show up for when I know I’ll be suffering (and getting better) with friends. Makes me grateful for this group of guys. If you haven’t been to JUCO Rush, you should check it out.
ANNOUNCEMENTS:
Brolympics this Saturday, aka the annual shaming of the runners.