F3 Knoxville

Tag: Erector

Parking Lot Stripes

THE SCENE: 63 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side Straddle Hops (IC)
  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club (IC) X 15
  • 10 Tempo Squats (IC)
  • 10 hand-release merkins (OYO)
  • 4 easy Sprints
  • Mosey to large parking lot across campus

THA-THANG:

  • 10 Merkins & 10 Squats, run to first parking stripe & run back
  • Rinse & repeat to next stripe, etc. all the way to the next light pole

 

  • One HIM does CMU Farmer Carry in each hand while PAX does exercises together while they walk/jog 120 yards or so – Burpees, 8-count Body Builders, Big Boy Situps, LBCs, Freddie Mercury, Squats, Lunges, Calf Raises
  • Mosey to AO

MARY:

  • One-legged Erectors (each side)
  • 20 merkins (IC)
  • 10 burpees

COUNT-OFF & NAME-O-RAMA

5K, Archie, Chaco, Commission, Erector, Guano, Gump, Snaggletooth, Spotter, Stye, And Booster

CIRCLE OF TRUST/BOM:

Proverbs 13:20 Walk with the wise and become wise, for a companion of fools suffers harm.

Ecclesiastes 4:9-10 Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-3 My command is this: Love each other as I have loved you. Greater love has no one than this: to lay down one’s life for one’s friends. 

Proverbs 27:17 As iron sharpens iron, so one person sharpens another.

MOLESKIN:

My wife just celebrated her 30th high school reunion and mine is this weekend in Texas.  It’s made us think about our long friendships with people but also think about our more recent friends that are so important to us.  For me, I know the HIMs I’ve met in F3 would do just about anything for me just like I would for them.  Friendships are important and can take a lot of work and effort but they are important so let’s all try to be better friends and be intentional with our relationships with old friends and new ones!

ANNOUNCEMENTS:

I’m out for a week. Commission has the JUCO flag.

Please remember to find a date to Q in June!

Viva Las Vegas!

THE SCENE:  66°F, clear spring morning – couldn’t be nicer

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Cherry Pickers x8
SSH x15
Moroccan Nightclub x15
Freddy Mercury x11ish…until I screwed up the cadence

THA-THANG:  Welcome to Vegas, Baby!

Start by Hitting the Bars!

Mosey to the playground

Complete 3 exercises, doing as many reps as possible – add all reps to 100

  • Pull-ups
  • Supine pull-up
  • Dips

 

…mosey to the amphitheater

Next-up, Team Poker

Two teams.  One member from each team draws a playing card and lays it face up.  The suit and value of the card dictates the exercise and reps as detailed below.  Run to the cones at the top of the hill, perform exercise, run down and drop a poker chip in the pot.  Repeat to exhaustion.  Winning poker hand gets bonus 5 chips in the pot.

Numbered cards:
Reps = 10 + card value
Exercise is based on suit:  Spades = BBS, Clubs = Burpees, Diamonds = Imperial Walkers 4-count, Hearts = American Hammers 4-count
(e.g. 2 diamonds = 12 reps imperial walkers.

Face cards:
Jack = box jumps x 10, no run, Queen = bear crawl up, run down, King = run up, crab walk down, Ace = derkins x 15, Joker = ring the bell (couple hundred yard sprint)

 

…mosey to the picnic tables for some Table Games

10 Wing Nuts 4-count
10 Derkins
Repeat

…mosey past the Bellagio.  High knee down The Strip

 

MARY:
Flutter kicks x20 4-count
Carolina Dry Docks x20
Circle-O-Mary….squats…merkin pyramid…pickle pointers…

COUNT-OFF & NAME-O-RAMA
6 – Erector, Chaco, Archie, Rocket, Samaritan, KickFlip (QIC)

CIRCLE OF TRUST/BOM:
The flight back from Vegas is full of disappointed people who were hoping to get lucky and hit a life-changing jackpot.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 19:21 “Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails”

Men,
The good things in life are far too important to be left up to chance.  Relationships – particularly with wives and kids, careers, lifestyle… these are things that you CANNOT leave to luck alone.
This week, prayerfully cast (or re-cast) a VISION for an area of your life that you’ve let slip into idleness (which we all do!).  Work toward that VISION, rather than letting life happen to you.

My VISION is to be consistent in showing warmth and affection to my wife – where laziness and living by chance alone makes me hot-and-cold, which is confusing as heck to her.

Here’s a good resource to help you categorically cast vision in your life; https://www.life.church/chazown/
(“chazown” is Hebrew for “vision”)

MOLESKIN:
Virgin Q – thanks for not eating me alive, men!

Brickyard Dirty Dozen

THE SCENE: 60’s and humid at the Brickyard
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial Walkers, 10 Windmill all IC
THA-THANG:

Mosey around the school to the track for the Bataan Death March modified to 3 burpees.  We did 3 laps and stopped behind the endzone with the asphalt pad which had a contraption that looked good enough for some supine pull-ups.  Do 10 pull-ups and run to the top of the stadium and do 10 squats.  Run back down and repeat except add 10 dips as well.

Mosey to large parking lot for The Dirty Dozen.  Perform noted excises at each corner (a total of 4 times).

1st lap:

  • 12 merkins
  • 12 squats
  • 12 Freddie Mercury IC

2nd lap:

  • 12 diamond merkins
  • 12 jump squats
  • 12 Flutter kicks IC

3rd lap:

  • 12 Peter Parker’s with merkin
  • 12 iron Mike’s each leg
  • 12 heels to Heaven

Mosey back to the front of the school and replace the shovel flag.

MARY:
20 Hello Dolly IC and the Protractor until time is called.
COUNT-OFF & NAME-O-RAMA
8 in attendance today including one FNG, Fob.
CIRCLE OF TRUST/BOM:
Proverbs 22:6 – “Train up a child in the way he should go, even when he is old he will not depart from it.”  Remember the things we do to “train” our children. A lot of time YHC does more correction and instruction and less showing love.  Our children need to know that we love them and that is very difficult when all they see is discipline.  Break out of your manly comfort zone and show your love for your children.
MOLESKIN:
Welcome FNG Fob!  I enjoyed my first Q at the Brickyard.
ANNOUNCEMENTS:
Convergence at the Asylum on Memorial day.

Earn your burpees

THE SCENE: Humidity is here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 mountain climbers, 15 Moroccan Night Club, 15 Imperial Walker, and 10 Windmill all IC
THA-THANG:

Mosey to the Sophomore. Start with 10 reps of the first exercise at each corner and add an exercise each time you complete a circuit.  Bernie Sanders up the hill and run between each other corner.  At round 4, you will be doing 10 squats, merkins, thrusters, and burpees at each corner.

  • squats
  • merkins
  • thrusters
  • burpees

Mosey to coupon pile, take one, and continue to the grassy hill. Complete 15 squat, curl, press, and tricep extensions in one motion.  Leaving coupon at the bottom, run to the top and do 5 8-count body builders. Replace coupons.

Mosey to the middle of campus and perform 5, 10-count Body Bag Builders (add mountain climbers to body builders after the plank jack and before the merkin).

MARY:
Not really any time but we did 2 PCMBs (Prison cell merkin burpees).

COUNT-OFF & NAME-O-RAMA
12 HIMs today earned their burpees!
CIRCLE OF TRUST/BOM:
James 4:1-8 – Guard against letting the source of our strife being our on selfish motives.  Resist the Devil and he will flee from you and draw near to God and He will draw near to you.
ANNOUNCEMENTS:
Convergence at Asylum on Memorial Day at 5:30 and coffeteria to follow.

Under Construction

THE SCENE: a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club (IC) X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • 5 burpees (OYO)
  • 10 Tempo Squats (IC)
  • 25 Side Straddle Hops
  • 50 Calf Raises
  • Sprints
  • Mosey

THA-THANG:

Under Construction 

  • AMRAP overhead press w/ CMU while partner does sprints; switch
  • AMRAP curls w/ CMU while partner does sprints; switch
  • AMRAP tricep extensions w/ CMU while partner does sprints; switch
  • AMRAP bentover rows w/ CMU while partner does sprints; switch
  • AMRAP squats while partner does sprints; switch
  • AMRAP big boy sit-ups while partner does sprints: switch
  • AMRAP burpees while partner does sprints; switch
  • Rinse and repeat for 30 minutes
  • Mosey

MARY:

  • Flutterkicks
  • Side Crunches (X each side)
  • Big Boy Sit-ups

COUNT-OFF & NAME-O-RAMA

Archie, Creamsicle, Erector, Guano, Gump, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Waxjob & Booster

CIRCLE OF TRUST/BOM:

Just like the parking lot at JUCO that will be under construction the next 18 months, we are under construction in our lives every day.  Being under construction isn’t just the physical construction like me losing 40 pounds in the last couple of years.  Our spiritual construction is critical to our development as a HIM.  Some days, I do a decent jobs but most I do not.  That’s why it’s so important in F3 to lead, support, encourage, listen, etc. each other.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. – Romans 12:1

So whether you eat or drink or whatever you do, do it all for the glory of God.  – 1 Corinthians 10:31

…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. – Isaiah 40:31

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4:8

I can do all this through him who gives me strength. – Philippians 4:13

ANNOUNCEMENTS:

  • Hardship Hill is coming up this weekend
  • Sign up to Q
  • We will probably have a convergence at the Asylum on Monday, May 27th for Memorial Day