F3 Knoxville

Tag: Erector

All Together

THE SCENE: 28 deg. F and windy
F3 WELCOME & DISCLAIMER:  Given

WARM-O-RAMA:
15 SSH, 15 Imperial Walker, 15 Mountain Climbers, 10 tempo merkins, 10 windmill, 15 Moroccan Night Club
THA-THANG:

Mosey to the base of Jucomanjaro.  All exercises today were performed in cadence so that we can stick together the whole workout.  8 cones were spread out along the mountain and at each cone the following exercises were performed IC.  After each exercise, run to the next cone and wagonwheel to the 6 (not much there…all PAX stayed pretty close).

  • 10 burpees
  • 20 mountain climbers
  • 10 merkins
  • 10 diamond merkins
  • 5 stagger right, 5 stagger left merkins
  • 20 squats
  • 20 lunges
  • 15 Iron Mikes

For a little core work and time to breath, we did Heels to Heaven, Flutter kicks, and the protractor at the top.  Then, we made our way down the mountain and performed the same exercises as on the way up.  Judge Judy made sure I grabbed the cones on the way down to ensure that we didn’t come back up today.

When we reached the entrance to the school, we did a little “catch me if you can”.  All PAX are running backwards and the last one in line drops and does 3 burpees and then sprints to the front until all have sprinted once.  We then moseyed back to the shovel flag for some calf raises in honor of our site Q, Booster, who couldn’t make it this morning.  Something about a Metallica concert.  We did the calf raises in cadence with our arms resting on each others shoulders to help with balance and keeping with the theme of working together.

MARY:
Hello Dolly (Snaggletooth) and Freddie Mercury
COUNT-OFF & NAME-O-RAMA
9 HIMs today at JUCO
CIRCLE OF TRUST/BOM:
Ecc. 4:9-12 – If we work together, we are stronger and can accomplish more.
MOLESKIN:
Great job worked together and encouraging each other along the way.
ANNOUNCEMENTS:

Don’t forget to bring snacks for Wesley House

Short Circuit at JUCO

THE SCENE: 40*, drizzly
F3 WELCOME & DISCLAIMER  – Yup
WARM-O-RAMA:
10 Cherry Pickers, 10 Rockettes, 10 Overhead Claps, 10 Tempo Merkins
THA-THANG:
Mosey to the courtyard for a round of 11’s with incline merkins and box squats. Jump over the brick wall in between sets.

Mosey to the brick pile.

Circuit training: 5 stations of exercises to be performed as a circuit with a lap around the retention wall after each station. The stations were:

  • 15 – Over-the-Shoulder Sandbag Toss (50lbs and 40lbs options)
  • 10 – Burpees
  • 25 – CMU Rows
  • 15 – CMU Swings
  • 25 – CMU Curls

We completed approximately 3-4 circuits before heading back to the AO. Kudos to Bagger for taking the initiative to carry the sandbags the 1/2 mile back to the AO.

MARY:
20 – Flutter Kicks (Erector)
COUNT-OFF & NAME-O-RAMA
13 HIMs came out on hump day
CIRCLE OF TRUST/BOM:

“If you pray for rain, take an umbrella.”

This phrase has always stuck with me when I consider the things I pray for. If you’re going to ask for God to intervene in your life, you need to have faith that He will do so. Our faith is manifested in the belief that God will answer our prayers. Ezra is a great example of this principle. When Ezra made plans to travel from Babylon back to Jerusalem he refused an escort from the King. He knew he would be traveling a long distance through hostile land, but he insisted that he did not need an escort because he had prayed to God for protection. Ezra had faith that God would answer his prayer and he acted on this faith. The next time you pray, don’t forget to take your umbrella.

MOLESKIN:
Shoutout to Bagger and Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. We’d love to grow the pre-ruck/pre-run group. Come on out at 4:45 for some extra credit.
ANNOUNCEMENTS:
Bring snacks this week and next for the kids at the Wesley House.

The new Oak Ridge AO is set to start up on February 5th and will be on Tuesdays. Contact Erector if you are interested.

B.R.I.C.K.

THE SCENE: 14 degrees, windy, CAH
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey
THA-THANG:
Complete the B.R.I.C.K. Between each set, run a  “down and back” in parking lot. Constant motion…

  • Burpees: 2-4-6-8-10, 10-8-6-4-2
  • Rocky Balboas IC: 2-4-6-8-10, 10-8-6-4-2
  • Incline Merkins: 2-4-6-8-10, 10-8-6-4-2
  • Captain Thor’s: 1:4 Ratio… 1:4, 2:8, 3:12…. 10:40. PAX leading PAX on this one. Nice to see the guys collaborate and figure it out…
  • King Kong Thrusters: 2-4-6-8-10, 10-8-6-4-2

MARY:

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:

BRICK A singular positive Habit that is Advantageous to the individual or others.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

I-Beam Wake Up Call

THE SCENE: 40’s, no rain which was kinda nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Rockets

Merkins

Mosey around the AO parking lot

THA-THANG:
At each light along the path do the following (14 lights)

  • 5 burpees
  • 5 merkins
  • 10 BBS
  • 10 Squats

Omaha about half way and did the exercises at every other light to save time

11’s at the bathrooms: underhand grip easy ups and merkins at end of parking lot adjacent to Watt Rd.

Battle Buddy, at playground 1 buddy does close grip lat pull ups while partner runs to end of lot and does 5 – 8 count man makers, switch and repeat 2x.

Mosey to AO

MARY:
Flutter kicks – Swirly/ Shooter

Side crunches – Ratchet

Shoulder Blasters – Ratchet
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Special thanks to I-beam for the wake up call at 0500!  We almost got Boulder to post again but I failed to tell him we started at 0600 instead of 0700.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Club Fity

THE SCENE: Dang Cold
F3 WELCOME & DISCLAIMER .
WARM-O-RAMA:
Mosey to CMU pile. Throw in a few burpees on the way.
THA-THANG: Cluby Fity
50×50:  So the original plan was to do 50 reps of 50 exercises in celebration of my turning 50. However, I thought, hey that might take awhile. So I tried it on Saturday. Well it’s Tuesday and I’m just now getting over how soar it made me. It took 2 hours and 22 minutes to complete.  So for tomorrows workout we’ll probably do 20 reps of the 50 exercises and skip the warm-o-rama and mary.

1. Crunches
2. Merkins
3. Squats
4. Dolly Partons
5. Push Press
6. Iron Mikes
7. Flutter Kicks
8. Curls
9. Calf Raises
10. Star Crunches
11. Burpees
12. Corus Line
13. Side Crunches
14. Tricept lifts
15. Bobby Hurleys
16. Leg Lifts
17. Carolina Dry docks
18. Sumo Squats
19. Scissor Kicks
20. Rows
21. High Knees
22. Rainbow drops
23. Shoulder Taps
24. Side Lunges
25. Toe touch on six.
26. Bench Press
27. Thrusters
28. Crabets
29. Peter Parkers
30. Squat Jumps
31. Bicycles
32. Plank + rotate arms to sky – alternate
33. Heel Touches
34. Monkey Humpers
35. Donkey Kicks
36. American Hammers
37. Side Straddle Hops
38. Derkins
39. WWII Sit ups (straight leg Big boys)
40 Plank reverse leg lift
41. Travolta Plank
42. Imperial Walkers
43. Mountain Climbers
44. Pull overs on 6.
45. Supermans
46. Stairs
47. Diamond push ups
48. Swimmers
49. Overhead squats
50. Plank walk over block side to side

We ran out of time at #43. So next time do less reps.

CIRCLE OF TRUST/BOM:
We are depenent on God for every breath and heart beat.  Cherrish them!!
ANNOUNCEMENTS:
Hardship hill comin up.