F3 Knoxville

Tag: Erector

Go Diego Go!

THE SCENE: Rainy, wet, too warm for February
F3 WELCOME & DISCLAIMER  Yep
WARM-O-RAMA:
10 – Cherry Pickers, 15 – Rockettes, 10 – Windmills, 10 – Merkins OYO

THA-THANG:
Mosey to large West parking lot.

Belch across the parking lot stopping on every parking row for 5 tempo merkins. Wait for 6 to finish and sprint to the next line. 8 rows covered in total.

Mosey to the coupon pile and partner up. Each team grabbed one CMU and headed to the maintenance parking lot for some fun.

Dora’s cousin Diego made an appearance. Each team completed the following:

  • 100 – Merkins
  • 150 – CMU Overhead Press
  • 200 – LBC
  • 250 – CMU Curls
  • 300 – CMU Squats

One HIM performed the exercises while their battle buddy completed suicides across the parking lot with three stops. The PAX went above and beyond my expectations and knocked out Diego with minutes to spare.

Mosey back to the AO.

MARY:
No time. Diego was a beast.

COUNT-OFF & NAME-O-RAMA
7 HIMs didn’t let a little rain scare them away. No FNGs
CIRCLE OF TRUST/BOM:
IWhen faced with a problem that seems insurmountable, take a step back and attack it one piece at a time. As Booster said, “You eat an elephant one bite at a time.” Don’t doubt your abilities when faced with trials in life, use those trials to grow and you will be better for it.
MOLESKIN:
Shoutout to Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. Bagger has gotten word that his job in Atlanta is finally coming through and he will be moving in the coming month. It will be sad to see him move on, but we’re all excited for him as well.
ANNOUNCEMENTS:
The CSAUP is this Saturday at the Bomb Shelter. Start time is 6am and projected finish is 10-10:15am.

The Project Launch

THE SCENE: a balmy low 50s.  Perfect!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 mountain climber, 10 tempo merkin, 15 Freddie Mercury, 10 windmill
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and sprint back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
No time today, but we did get in some Hello Dolly before leaving the field so we could catch our breath.
COUNT-OFF & NAME-O-RAMA
8 PAX today to launch The Project
CIRCLE OF TRUST/BOM:
I had a bit of a rough weekend.  There is a lot on my mind right now:  upcoming Professional Engineering exam, projects at the house, and constant job of trying to be a better father.  Teaching our children and the other young ones around us is more than just instruction.  It is also teaching by example.  I sometimes find myself being very negative about some of the things I do especially if I mess-up.  I accuse myself of being inadequate to put it nicely. I remember my father doing similar things when I was a kid and it makes me think about the example I am setting for my children.  We need to be sure we are living the lives that we want our children to lead one day.
MOLESKIN:
Thanks for the support from the JUCO HIMs this morning!
ANNOUNCEMENTS:
CSAUP coming up this Saturday!

Blessed CMU

THE SCENE: 45 deg. Foggy but not soggy.
F3 WELCOME & DISCLAIMER: Welcome + No pro + Free + Injury Mindfulness
WARM-O-RAMA:
SSH + Windmills + Cherry Pickers +
Partner up for some tough-mudder exercises https://www.instagram.com/p/BtQpsB-lkCl/:

  • Reverse Lunge (Iron mikeish) & Leg Lifts
  • Merkins & Claps
  • Plank & reverse Lunge

Blessed CMUs:
Enroute to CMU pile and mulch pile: Bear Crawls, Crab walks, Side Straddles, Kereeoke, Bernie, Zombie mosey.
Grab CMU take to Mulch pile.

Teams of Three do these:

  • Run over three mulch mounds with CMU as a relay – as other team member does SSH
  • Run over three mulch mounds with CMU as a relay – as other team member does Big Boy situps
  • Run over three mulch mounds with CMU as a relay – as other team member does SQUATS

Over at Sand Volley ball court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.

Carry CMU to Soccer field.
100 Sprint from Goal to Goal on soccer field without CMU. 2X.

Back to AO.
MARY:

For this song  Lyrics https://www.google.com/search?q=david+crowder+I%27m+blessed+lyrics&oq=david+crowder+I%27m+blessed+lyrics&aqs=chrome..69i57.8416j0j4&sourceid=chrome&ie=UTF-8

Stay in a plank the whole song.
When he says “My God is able” put right arm to sky and back to plank.
When he says “My God is good” put left arm to sky and back to plank.
When he says Blessed or blessing do a merkin.
When he says The days of the week, cycle through Freddy Mercuruies ending with a High Leg lift to the Sky on “All day Sunday”.

COUNT-OFF & NAME-O-RAMA
13 HIMS.
CIRCLE OF TRUST/BOM:
In being at a funeral this past week, death was constantly on my mind. Be sure to count every breath and heart beat as a blessing. Rest assured they are numbered.

ANNOUNCEMENTS:
Congrats on The Oak Ridge Men getting a brand new AO up and running tomorrow!!! Can’t wait !! It’s gonna be awesome!

Chacet

Chaco & Rocket Co-Q

THE SCENE: a good day to feel some pain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Some other fun stuff…

THA-THANG:

Rocket on the Q

Mosey in 2 lines to the back of campus r of people(3 stops before maintenance building)

  • Indian line formation
    • Station 1, burpee (10 – OYO)
    • Station 2, big boys (20 – OYO)
    • Station 3, merkins (20 – IC)

At the maintenance building

  • 11s at the stairs (squat jumps – Carolina dry docks)

Chaco

Concentration game. Break into two groups, each group picks two cards. If they match to one exercise and sprint to end of parking lot and back to repeat. If cards don’t match, do both exercises.

MARY:

Rocket

10 V-ups 4ct then sprint

10 baby crunches (4ct) then sprint

10 box cutters (4ct) then sprint

10 Flutter kick (4ct) then sprint

COUNT-OFF & NAME-O-RAMA

5K, Bagger, Booster, Cable Boy, Chaco, Doubtfire, Dreamer, Erector, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Sweeper,

CIRCLE OF TRUST/BOM:

don’t stress about parts of like you can’t control. take that time and energy and apply it to things that you can control.

ANNOUNCEMENTS:

  • Bring snacks for the Wesley House
  • Oak Ridge AO starts in February

Time, Talent & Treasures – We All Have Some!

THE SCENE: 31 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Morrocan Night Club X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Tempo Squats (IC) 4 CT
  • Hand release Merkins X 10 (OY)
  • 5 Burpees (OYO)
  • Karaoke back and forth across the parking lot
  • Easy, Slow, Medium & Fast Sprints
  • Mosey

THA-THANG:

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1
  • Mosey

 Side of Alexander Building – partner up

  • One partner does 30 calf raises, 15 pullups & sprints across the parking lot
  • Other partner does 10 CMU curls, squats, press & tricep extension until other partner returns
  • Rinse & Repeat
  • Mosey

AO Parking Lot 

  • 5 burpees at each parking stripe
  • Rinse & Repeat

MARY:

  • 8 Count Body Builders X 10
  • Flutter Kicks 20 (IC)
  • Hello Dollies 20 (IC)

COUNT-OFF & NAME-O-RAMA

16 HIMs today – Chaco, Doubtfire, Erector, Farva, Fast-N-Easy, Frostbite, Ghost Rider, Guano, Judge Judy, Kenjo, Pink Eye, Rocket,  Snaggletooth, Spotter, Trolley and Booster

CIRCLE OF TRUST/BOM:

Money can be used for good or evil. It can help us feed our family, help others or it can consume our lives. There’s nothing wrong with money as long as we aren’t consumed with it. Let’s make 2019 a year we pay off debt, grow our emergency fund, retirement funds, help others AND try to vacation and have a few nice toys!

We can enjoy our lives while using our time, talents & treasures to serve others!

Ecclesiastes 5:10 Whoever loves money never has enough; whoever loves wealth is never satisfied with their income. This too is meaningless.

Proverbs 13:11 Dishonest money dwindles away, but whoever gathers money little by little makes it grow.

Hebrews 13:5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.

Matthew 6:24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

1 Timothy 6:10  For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.

1 Timothy 6:17-19  17 Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment  18 Command them to do good, to be rich in good deeds, and to be generous and willing to share. 19 In this way they will lay up treasure for themselves as a firm foundation for the coming age, so that they may take hold of the life that is truly life.

MOLESKIN:

Thank you everyone for bringing so many snacks for the Wesley House! Have a great weekend!

ANNOUNCEMENTS:

  • Oak Ridge AO launches Tuesday
  • CSAUP at the Bombshelter is on the 9th
  • Wesley House workout w/ the kids is on the 20th
  • Hardship Hill is in May (sign up)