F3 Knoxville

Tag: Erector

45

THE SCENE: Beautiful…50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual…SSH, Merkins, Mountain Climbers, Tempo Squats, Cherry Pickers

THA-THANG:
Unexpected closure of my favorite pull-up place… so we found a wall with a good height for muscle-ups.

(15 muscle-ups+15 dips) x3 rounds=45 muscle ups and 45 dips

Moseyed over to K-2(5) – K2 like the summit and K25 like the nuclear facility – our modest hill along ORAU Drive (staying away from the ORAU parking lot as Spotter and I were told not to use it without permission).

Partner up for Doras to work on the following:

  • 45 burpees
  • 45 BBS
  • 45 lunges (2-ct)
  • 45 squats
  • started on merkins until time.

Partner runs up K-2(5): 1st time – sprint up, mosey down; 2nd time – bear crawl up, mosey down; 3rd time – bernie up, mosey down. Rinse and repeat until all exercises are complete.

MARY:
The usual: flutter kicks, Freddy Mercury, box-cutters – until time

COUNT-OFF & NAME-O-RAMA
7 HIMS worked on The Project today and got it DONE: Erector, Trolley, Rocket, Samaritan, Archie, FNG – Kick-flip (WELCOME), and Snaggletooth

CIRCLE OF TRUST/BOM:
Turned 45 this weekend and feeling it! But we’ve found a way to renew our strength – even in old age!

He energizes those who get tired,
    gives fresh strength to dropouts.
For even young people tire and drop out,
    young folk in their prime stumble and fall.
But those who wait upon God get fresh strength.
    They spread their wings and soar like eagles,
They run and don’t get tired,
    they walk and don’t lag behind. (Isaiah 40:30-31, MSG)

MOLESKIN:
Make time – take time – spend time waiting/hoping/trusting in the Lord. Not multitasking our quiet time. Solid, one-on-one time with HIM. And you’ll find you have the strength for everything you are called to.

ANNOUNCEMENTS:
Hardship Hill and Abridged

Wallz ‘n’ Crawlz

THE SCENE: Warm enough that it’s not cold, but also cool enough that it’s not hot. Clear enough that it’s not cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
Travoltas x10 each side
Mtn Parkers x15 IC
AGT (AKA Failure to Launch) xLucky7
Crabettes x15 IC

THA-THANG:
Grab a handful of cones and mosey to the main quad.
One hand and one leg up on the wall, 20x merkins OYO.
Mosey to the covered entry, bear crawl down the stairs, then mosey around up the ramp and back to the wall.
Other hand and other leg up on the wall, 20x more merkins OYO
Repeat mosey

Now that everyone is familiar with the running portion, partner up for Dora-style:
50 8-Count Body Builders
100 6″ LBCs
150 Star Jacks
Running partner hops over the wall slalom style between about 6 cones set up on the wall, then bear crawl the stairs and back
Plank for the 6 when reps complete

Mosey to the back of the maintenance building for Rock the Block Merkins:
Plank up on 2 landscape CMUs. Follow Q instructions on rocking the block to rest on various faces, with a merkin after each rock.
30 CMU curls
30 CMU Tri-ext
20 CMU Squats

Mosey back to the AO, stopping about halfway for 20x BBS OYO

MARY:
Got a little time for the old gal.
30x Flutter Kicks IC
20x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX for the beatdown proper, plus a few more snagged some ruckin’ miles and made it to the AO just in time for the word
CIRCLE OF TRUST/BOM:
John 21
So, everyone knows today is the day after Easter. What did the disciples do after the resurrection? Kinda looks like they just sat around waiting for Jesus to show up and tell them what to do. In the meantime, I guess they got bored because Peter said, “Hey, I’m going fishing”. He did something. Something good, something positive, and it sound like he put his heart into it. BUT, as soon as he realized the Lord was the one calling from the shore, he dropped the good thing he was doing, stripped off anything that would hinder, and went hard after Jesus. If you’re not sure what to do, what you’re being called to, be patient, do good, and do it with all your heart as to the Lord. But don’t get so caught up in doing that you miss His call when it comes!
MOLESKIN:
What a morning… 12 PAX for the Elevation Challenge, 13 for the beatdown! Three weirdos killed the ruck so bad, they had time to finish a yoga routine, then get all cold and stiff before the beatdown…
ANNOUNCEMENTS:
Abridged – Thursday May 9th – Proceeds to OEW. Come out and support wounded veterans!

Sideways – Good Friday

THE SCENE: Wet and rainy 60 degrees.
F3 WELCOME & DISCLAIMER

Well, our Burpee Baseball got rained out. We really want to save it so we can do it at the Baseball diamond..  So things went Sideways from there and never let up..

WARM-O-RAMA:

  • 50 SSH with intermittent burpees and double time SSH.
  • Lunges
  • Tempo Squats
  • Travel to workout location: Mosey, Kereokee, Bear Crawl, Crawl Bear, Guerilla Strut, Crab walk, Sideways Crab Walk, Backwards crab walk, Bear crawl, Bernie to Overhang

Sideways:

First Set of Elevens:
Side Crunches (Side Hope and Side Lunges to next station – face one direction)
Side Lifts (Side Lunges and Side Hope to previous station – face same direction)

Second Set of Elevens:
Four Count Travolta (Run between stations)
Mountain Parkers (Run between Stations)

Third Set of Elevens:
Imperial Walkers (Guerilla strut + Kereokee to other station)
Freddy Mercuries (Guerilla strut + Kereokee to other station)

However we only got to mid way on the Second Set before time ended.

MARY:
All time used during workout

CIRCLE OF TRUST/BOM:
Good Friday gents. Apologies, I wanted to have a chalice to take communion from but it was more than I could do. Praise the Lord we live off of forgiveness. Remember what He did for us!

ANNOUNCEMENTS:
Hardship Hill coming.

Persistence of Memory

THE SCENE: A lovely morning with just enough chill in the air to keep you from sweating too bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Cherry Pickers IC
10x Tennessee Rocking Chairs IC
10x Hindurkins IC
15x Mountain Parkers IC

THA-THANG:
Brought the memory game out once more. That’s some dang durable cardboard!
Managed to clear a little more than half the board before time ran out.

MARY:
Super-fast Mary ‘cuz we just have a little time!
20x LBCs IC
20x Hello Dolly IC
10x Side Crunch IC (each side)

COUNT-OFF & NAME-O-RAMA
5 Project regulars were very welcoming to this guest Q… Even after I stole it from Snaggletooth…
CIRCLE OF TRUST/BOM:
Today’s word lifted from My Utmost for His highest – the one from last Saturday:

What To Do When Your Burden Is Overwhelming

As we work together, we get closer. The same happens as we cast our burdens on God… Not that we cast them away entirely, but we shoulder them together and in so doing become closer.

MOLESKIN:
Only 2 more AOs that have not seen the memory cards… Look out Equalizer and Quacken!
ANNOUNCEMENTS:
Prayers for Trolley’s wife and family – related to today’s word! He knows what we need!

Baptism: What Are You Waiting 4?

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

  • Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
  • Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
  • Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
  • Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1:  C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50,  C4 Pickle Pounders x 50.  Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance.  I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters.  i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team.  if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders.  Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch