F3 Knoxville

Tag: Erector

A little of this, a little of that…

THE SCENE: 51 and nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All in cadence:

SSH
Windmill
Merkins
Mt Climbers
Tempo Squats
Imperial Walkers
Flutter Kicks
Burpees (OYO)

THA-THANG:
Indian Run to the Pond (about .6 mile)

– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixers
— Station 3 = 10:40 Captain Thors
— Station 4 = 20 Merkins
4 laps

Indian Run back to the AO

MARY:
N/A – no time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 6:12-13, Integrity in all matters in the New Year

ANNOUNCEMENTS:
Lots of open Q slots, fill them

Santa’s got a brand new bag

THE SCENE: 47 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence x 20, Cherry pickers x 10, Imperial walkers in cadence x 15, Baby arm circles forward and back in cadence x10
THA-THANG:
Santa’s bag of fun:

  • Trim the Tree:  40 wood chopers, 20 Star on the tree Burpees
  • 3 Wise Men: 20 Jumping “Jacks”, 20 Iron “Mikes”, “Clark Kents” aka Supermans x 10
  • Wrapping Presents: Otherwise Know As Coupons 25 curls, triceps, and rows with a run to top of hill in between
  • Climbing Down the Chimney:  11’s with Squat jumps and decline merkins
  • Over the River and Through the Woods: Mosey back to AO with a stop for 20 Windshield wipers

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quote from an Avett Brothers song: When you run, make sure you run to something and not away from.

Isaiah 40: 29 He gives strength to the weary
    and increases the power of the weak.
30 Even youths grow tired and weary,
    and young men stumble and fall;
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.

Make sure this Christmas and in life that we are running towards things and not away from things.  God will give us the strength to endure.

 

Interval training at JUCO

THE SCENE: Clear and 35 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 15 plank jacks, 15 SSH, 15 Moroccan night club, 10 wind mill (all in cadence).
THA-THANG:
After some high-knees, butt-kickers, and skips, start with a 2 minute interval run at about 1 mile race pace. After each interval, perform 3 exercises ( 10 squats, merkins, flutter kicks after 1st interval all in cadence). Wagon wheel to the six before performing exercises.

  • 4 minute interval
  • 10 Lunges OYO
  • 10 Carolina dry docks in cadence
  • 10 Freddy Mercury in cadence
  • 2 minute interval
  • 10 Monkey humpers in cadence
  • 10 Diamond merkins in cadence
  • 10 Hello Dolly in cadence
  • 2 minute interval

Mosey to benches at middle of campus.

  • 10 derkins (decline merkins), 10 dips, and 10 irkins (incline merkins) all in cadence.
  • Take a lap around parking lot.
  • 10 LBCs, 10 6 inch LBCs, 10 reverse LBCs, and 10 full grown LBCs all in cadence.
  • 15 box jumps civilian count, 10 Lunges each leg OYO, 10 squats in cadence.
  • Mosey to shovel flag.

MARY:
Merkins ring of fire. 1 merkin around the ring while all other PAX hold plank (Snaggletooth wanted to do clapping merkins, so he did). Then 1 merkin around the ring while all other PAX hole 6″ plank.  Then 1 clapping merkin (your welcome Snaggletooth) and final round with 2 clapping merkins.
COUNT-OFF & NAME-O-RAMA
10 HIMs today
CIRCLE OF TRUST/BOM:
Luke 6:41-42. Don’t be hypocritical, but lead by example.
ANNOUNCEMENTS:
2nd F tonight at Printshop tonight, possible leadership development curriculum (let Booster know if interested).

Modified “Murph” Q-nniversay

THE SCENE: 39 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC)
  • Sprints back and forth the parking lot
  • Arm & Tricep Stretches
  • Calf stretches on curb
  • Mosey

THA-THANG:

Lieutenant Michael Patrick “Murph” Murphy served our country in the Navy Seals.  He was awarded the Medal of Honor, Silver Star and Purple Heart.  He was killed in Afghanistan on June 28, 205 at the age of 29.  We did a modified version of the “Murph” workout in honor of him and so many other men and women who paid the ultimate sacrifice for our freedom.

  • 9/10 of a mile run
  • 1/3 of group did pull-ups, 1/3 did merkins, 1/3 did squats “Tabata-Style” for 20 seconds then 10 seconds to shift to next exercise
  • PAX switch from pull-ups, merkins & squats continuously for 15 minutes
  • 4/10 of a mile run back to AO
  • 6 sprints across the parking lot

MARY:

We did tons of Mary’s for 5 minutes during the song “Thrive” by the Casting Crowns

  • Big Boy Sit-ups (OYO)
  • Flutter Kicks (OYO)
  • Superman (OYO)
  • Little Baby Crunches (OYO)
  • Big Boy Sit-ups (OYO)

COUNT-OFF & NAME-O-RAMA

15 HIMS & 1 FNG, Bypass, were in the gloom:  Bagger, Bartman, Bypass, Cheatsheet, Detention, Doubtfire, Erector, Rocket, Snaggletooth, Spotter, Stye, Teller, Vagabond, Waxjob, and Booster

CIRCLE OF TRUST/BOM:

I want to thrive in everything I do…being a Dad and husband, friend, etc.  I want to help families battling cancer through my charity.  I want to know and share the Bible.  However, I feel like I’m barely staying above water in my life…I’m good but not great and I’m frustrated as a result!

Yesterday, I heard Thrive by the Casting Crowns TWICE.  After I heard it the first time, my mind kept racing and I didn’t know why.  After I heard it on the way back from the zoo, I realized what it was…I’m just surviving, not thriving!  I hope and pray you and your loved ones thrive in everything you do so we can make this world a better place for everyone!

Read these words and listen to this great song!  Blessings to you and your family this Christmas and always!

Just to know You and to make You known
We lift Your name on High
Shine like the sun made darkness run and hide
We know we were made for so much more
Than ordinary lives
It’s time for us to more than just survive
We were made to thrive

MOLESKIN:

It’s so awesome to see so many HIMs at JUCO! Let’s keep encouraging others to join us in the gloom to get better and support one another!

ANNOUNCEMENTS:

  • Remember the monthly challenge – 45 minutes of exercise outside of F3 equals 1 point for JUCO (or whatever AO is home for you)
  • 2nd F at Prinshop Beer Com this Wednesday at 6:00 p.m. (F3’s own Amazon is involved in this business located at 1532 Island Home Avenue)
  • Possible Wesley House F3 workout this Saturday – Check GroupMe or reach out to Doubtfire for updates

Partners Make You Better

THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to center of campus and partner up.  Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats.  PAX not performing exercise will make 1 lap around the circle and trade with partner on return.  When your group is finished go into a plank or People’s Chair on the wall until all groups finished.

People’s Chair as a group for 1 minute after everyone is finished

More Partner Fun (All sets will be done by each PAX 3 times)

20 Incline Merkins with other partner doing Big Boys until Merkins are finished

20 Dips with other partner doing Flutter Kicks until Dips are finished

20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished

5 Burpees with other partner holding a plank until Burpees are finished

When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.

Mosey back towards AO

MARY:

Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10

COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone.  In my circumstance, I had a major weight issue.  I am not nor have I ever been a small guy.  However, about 9 years ago I got up to 335 lbs.  Being 6’ tall, I was severely overweight and at 25 headed down a bad path.  With the support of my wife, I was able to lose 100 lbs over about 2 years.  She kept me motivated to work out, meal planned and meal prepped for me.  Without her, I would never been able to get where I am today.  We all faces issues/demons in our lives.  Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill registration is live now