F3 Knoxville

Tag: Erector

CMU fun at JUCO

THE SCENE: 50s and pleasant at JUCO
F3 WELCOME & DISCLAIMER:  administered.
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 windmill, 15 mountain climbers, 15 Moroccan night club
THA-THANG:
Indian run to the coupon pile behind the maintenance building and grab a CMU and then mosey to the Sophomore.  Perform the following exercises at each corner carrying the CMU with you as you go. 2 rounds.

  • 20 Curls, then Bernie Sanders up the hill
  • 20 Tri-cep extensions, mosey to next corner
  • 20 Over-head press, mosey to next corner
  • 20 Merkins with one hand on the CMU and switch after each rep (10 each side).

Mosey back behind the maintenance building at the base of the stairs.  20 lunges with CMU (10 each leg) and mosey to the top of the stairs.  20 squats with CMU and mosey to the bottom. 2 rounds.  Return CMU to their home.

Interval runs back to the shovel flag. 30 sec., 1 min., 45 sec., 1.5 min, 30ish sec. (looped around school twice)

MARY:
Only a little in between each routine to catch our breath.
COUNT-OFF & NAME-O-RAMA
5 PAX at JUCO today.
CIRCLE OF TRUST/BOM:
Acts 17:10-11 – The Bereans were commended for their eagerness in receiving the Word.  Not only for their eagerness, but also because they studied the scriptures daily to make sure what they were told was true.  We may think of our preachers, ministers, pastors, etc. as an authority on the scriptures, and, in general, I would tend to agree.  However, we need to be mindful that it is always possible for even those with a lot of knowledge to be wrong.  Look at Paul; he was very knowledgeable and zealous for God’s word, but he did not know the truth about Jesus.  Paul persecuted Christians for what he thought to be God’s will.  So, search the scriptures to make sure what we think to be the truth is actually so.
ANNOUNCEMENTS:
Sign up for Hardship Hill.

College Graduation – Saved by Grace

THE SCENE: 61 and clear…  Here comes summer
F3 WELCOME & DISCLAIMER 

This is the best job every, since I’m neither a professional or paid, yall can’t fire me. As much as you might want to after you do this workout.  In celebration of my VQ 1 year anniversary, we’re enrolling in college again, so we can progress through the years and Graduate!  A year of F3 has had me feeling like I’ve graduated .. in a sense..

WARM-O-RAMA:
SSH, Cherry Pickers, Empiracle Walkers. While moseying  to the “Freshman Wall”, do alternations of forwards and back crab walks, bear crawls and Gorilla shuffles (and a bernie or two).

THA-THANG: College

  • 25 Merkins + Freshman HILL
  • 50 Squats + Sophomore Hill
  • 75 Freddy Mercuries + Junior Stairs
  • 100 Burpees + Senior Stadium

TLDR;

At the CMU (aka Freshman) wall,  harken back to when you were a freshman.  Just doing a pushup or finding a class was a challenge.  So for freshman we keep it simple.

25 Merkins and run around wall.

Recollect that when certain people would for the first time, spend a full year at the dorms, eating potatoes and carbs for three meals a day, their thighs ended up being a bit large..  So we did a larger (from bottom to top) hill and

50 Squats + Sophmore Hill

Then, as a junior you were more refined, you were getting the hang of classes, and getting through the “CORE” classes as well as some of your major classes.. so:

Run the Junior Hill Stairs and do 75 (four count) Freddy Mercuries

Then, in preparation for the real world your major courses were kicking your tail, it was and is a long grind, you did what you had to, to reach the graduation finish line.. so

Run the Senior Stadium hill and follow it up with 100 Burpees.   Break-em up into sets of 15, then 10, and find a battle buddy to do whatever you can to graduate.

MARY:

In the spirit a of leave no man behind, we helped two HIM’s push through the last 20~30 burpess and made sure that everyone graduated.

CIRCLE OF TRUST/BOM:

As you drop balls today whilst you try to do everything that is on your plate, think about how it’s ok.  Lay that todo list at the feet of Jesus and plead that he helps you prioritize them. You can not do everything, and it’s ok.  There are not enough hours in the day and it’s impossible to please everyone.  Step by step is how you do it.  No matter if it’s a 100 burpees, progressing through the tough college years, or a mount Everest of todo items.

Congratulations to all HIMS who graduated today!

MOLESKIN:
Ouch, I can’t move my arms.

Ring of Fire – Take 2

THE SCENE: a little chilly…around 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Side straddle hop (IC*15)

-Cherry picker (IC*10

-Imperial Walker (IC*10)

THA-THANG:

-Ring of Fire:

  • PAX circled up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
  • Repeat Ring of Fire with Carolina Dry Docks.
  • Mosey  to maintenance building.

-Behind Maintenance Building

  • Ring of Fire with goblet squats (use coupons).
  • Ring of Fire with wide merkins
  • Mosey to Bagwell Building
  • Step ups and dips at 1 minute intervals, 10 second cool down (*3)

MARY:

  • Flutter Kicks (IC*15)
  • American Hammer (IC*15)
  • PAX contributed to last free exercises.

COUNT-OFF & NAME-O-RAMA

Archie, Booster, Chaco, Erector, Guano, Judge Judy, Kenjo, Spotter, Snaggletooth, Sweeper, Waxjob, & Onesie

CIRCLE OF TRUST/BOM:

Lead by example; be a Christian; act like a Christian

ANNOUNCEMENTS:

  • Hardship Hill – May 18, register and join the JUCO 5 hour team
  • 4th of July Parade – F3 & FIA will participate; kids will ride in trailers while we walk and pass our fliers about F3

JUCO P.E. E.X.A.M.

THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam.  YHC is taking the real one on Friday, so I thought a little inspiration was in order.

Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.

P – Prisoner Cell Merkin Burpees aka PCMBs.  Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Mosey to the grassy hill behind the maintenance building.

E – Elevens – merkins at the bottom and squats at the top.

Mosey to the middle of campus next to concrete bench/walls.

E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.

X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).

Mosey back to shovel flag for the last letter.

M – Mary – hello dolly, the protractor

MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test.  A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.

Enjoying all The Project has to offer

THE SCENE: about 40 degrees with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the high school main entrance (watch for cars crossing the turnpike!).  Gather at the walls beside the stairs and perform ATMs with a twist.

15 Alternating Shoulder Touches (4-count) with feet near the top of the wall, drop down to regular plank, 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 Merkins. Then, run a lap around the grass area.  Repeat exercises and lap once.

Mosey to the track for the…

Bataan Death March – AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the PAX mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all PAX have performed two sets of Burpees.

Mosey back across the street (overcome the obstacle along the way – closed gate) to the playground.  Each PAX performed 5 pull-ups individually while others did the called exercises listed below.  All PAX completed 5 pull-ups for each exercise.

  • Freddie Mercury
  • burpees
  • heels to Heaven
  • PCMBs – Prison Cell Merkin Burpees – Sounds pretty horrible…it was!  Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
  • big boy sit-ups

Mosey to shovel flag.

MARY:
Ring of fire style merkins.  2, 4, and 6 merkins completed rounds 1, 2, and 3, respectively.  Done!
COUNT-OFF & NAME-O-RAMA
6 HIMs concurred the beatdown today.
CIRCLE OF TRUST/BOM:
Matthew 6:1-8 – Do you not give or pray to be glorified by men, but do so to glorify God.  Do so in secret.  Don’t use “meaningless repetition” in prayer, but focus on talking to God.  He already knows what you need before you even ask.
MOLESKIN:
We did a little bit of traveling today and visited much of the AO.  All PAX survived crossing the Oak Ridge Turnpike, the Bataan Death March, and Prison Cell Merkin Burpees.  YHC gave a little Q school 101 during the warm-up.  We all seem to always say “ready position…move” even if we are already in position.  We should just say “ready position…your in it” if you’re already in position.  Just a little pet-peeve of mine.  Take it for what its worth.