F3 Knoxville

Tag: Erector

HIMs all around at JUCO

THE SCENE: Comfortable mid 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 10 windmill, complaints about not doing Moroccan night club from Booster.  Honestly, I forgot about it.  Definitely a favorite.
THA-THANG:
Mosey to the south main parking lot and line up facing the center of campus.  Perform exercises listed below and run after each exercise to the opposite end of the parking lot for the next one.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mary a little to catch our breath and then mosey to the Sophomore.  Perform “11’s” up the hill starting with 10 burpees at the bottom and 1, 4 count Freddie Mercury at the top.  The kicker:  Bernie Sanders up the hill.  Legs on firahhh!  YHC called time with only a couple of minutes to get back to the flag.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance today!
CIRCLE OF TRUST/BOM:
Revelation 3:15-16.  We are HIMs at our AOs in the mornings because we come out early and work hard to get better.  Don’t be lukewarm in your every day lives, but be HIMs all the time in everything that you do.  If you are lukewarm spiritually, God will spit you out of His mouth because He wants you to be hot for Him.
MOLESKIN:
Kudos to those starting the workout with a ruck (Bagger, Doubtfire, and Judge Judy) as well as a 4 mile pre-run from Gump and YHC.
ANNOUNCEMENTS:
3rd F opportunity December 8th after AO workouts.  8:30 at The Outlook.

The Burpee Machine

THE SCENE: 30 degrees of darkness – But the men prevailed!
F3 WELCOME & DISCLAIMER

Welcome to my last dis-respectful Q!  Turning 50 tomorrow. 🙂

WARM-O-RAMA:

  • 50 SSH
  • 20 Cherry Pickers
  • 20 Lunges
  • 20 Side Lunges
  • 20 Imperial Walkers
  • 20 Bicycles
  • Welcome gentlement to THE BURPEE MACHINE:
    Breaking down the burpee into six exercises to be done at six different stations.
  • Plank
  • Merkin
  • Frog
  • Deep Squat
  • Squat Jumps
  • Side Straddle Hops

1 or 2 Him’s spread out per station.  Everyone starts doing the exercise of their station until they get bumped by the up and coming HIM.  The machine starts when the first Planker gets up and runs to the touch point (10,50, or 100 yards away) and back to the next station (Merkin). That person then commences Merkins and the dudes doing merkins get up and run to the touch point and return to the next station at which they “bump” the exerciser to the next station (Deep Squat). And so on until the last him is reached (Side straddle hops) and he gets bumped back to the beginning of the “Machine” at which point the cycle starts all over.

We did one round at 10 yards, and 20 yards and then ran to the Hill bowl behind the CMU pile where each him picked up a CMU and we lined up the machine stations at the top of the Hill and designated the cement 25 yards below as the touch point to go to and return from.  Except now we were carrying a CMU with us to each station.  We almost completed one round of this.

MARY:
In light of a big gut STUFFER coming the next day, we did all ab & core work.

  • 20 Bicycles
  • 20 Star Crunches
  • 20 Imperial Walkers
  • 20 Windmills
  • American Hammer shoulder circle passing 3 CMU’s
  • 10 Single left arm- star crunches
  • 10 single right arm-star crunches
  • 20 Big Boy Situps Circle passing CMU’s at top of BBS.
  • Hopefully that burned off some excess calories … that will be gained tomorrow.
    COUNT-OFF & NAME-O-RAMA  9 Hims
    CIRCLE OF TRUST/BOM:
    Reading of the hidden psalm in 1 Chronicles 16:8-32  As a reminder to give thanks for everything and submit under the Lord’s Majesty.
  • Psalm of Thanksgiving
    8Oh give thanks to the Lord, call upon His name;
    Make known His deeds among the peoples.
    9Sing to Him, sing praises to Him;
    Speak of all His wonders.
    10Glory in His holy name;
    Let the heart of those who seek the Lord be glad.
    11Seek the Lord and His strength;
    Seek His face continually.
    12Remember His wonderful deeds which He has done,
    His marvels and the judgments from His mouth,
    13O seed of Israel His servant,
    Sons of Jacob, His chosen ones!
    14He is the Lord our God;
    His judgments are in all the earth.
    15Remember His covenant forever,
    The word which He commanded to a thousand generations,
    16The covenant which He made with Abraham,
    And His oath to Isaac.
    17He also confirmed it to Jacob for a statute,
    To Israel as an everlasting covenant,
    18Saying, “To you I will give the land of Canaan,
    As the portion of your inheritance.”
    19When they were only a few in number,
    Very few, and strangers in it,
    20And they wandered about from nation to nation,
    And from one kingdom to another people,
    21He permitted no man to oppress them,
    And He reproved kings for their sakes, saying,
    22“Do not touch My anointed ones,
    And do My prophets no harm.”
    23Sing to the Lord, all the earth;
    Proclaim good tidings of His salvation from day to day.
    24Tell of His glory among the nations,
    His wonderful deeds among all the peoples.
    25For great is the Lord, and greatly to be praised;
    He also is to be feared above all gods.
    26For all the gods of the peoples are idols,
    But the Lord made the heavens.
    27Splendor and majesty are before Him,
    Strength and joy are in His place.
    28Ascribe to the Lord, O families of the peoples,
    Ascribe to the Lord glory and strength.
    29Ascribe to the Lord the glory due His name;
    Bring an offering, and come before Him;
    Worship the Lord in holy array.
    30Tremble before Him, all the earth;
    Indeed, the world is firmly established, it will not be moved.
    31Let the heavens be glad, and let the earth rejoice;
    And let them say among the nations, “The Lord reigns.”
    32Let the sea roar, and all it contains;
    Let the field exult, and all that is in it.
    33Then the trees of the forest will sing for joy before the Lord;
    For He is coming to judge the earth.
    34O give thanks to the Lord, for He is good;
    For His lovingkindness is everlasting.
    35Then say, “Save us, O God of our salvation,
    And gather us and deliver us from the nations,
    To give thanks to Your holy name,
    And glory in Your praise.”
    36Blessed be the Lord, the God of Israel,
    From everlasting even to everlasting.

    MOLESKIN:
    Booster’s Dad, Wives, families, love, patience.

A Patient Ascent Up Jucomanjaro

THE SCENE:  42 Degrees and Clear Sky, Perfect weather for a VQ

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro with “Stops” along with the way.

Stop# 1 (Bottom)

  • 5 Burpees, 15 Tempo Squats (IC), Lunges (10 each leg), 10 Bobby Hurley’s

Stop# 2 (3rd Sewer Grate)

  • 15 Merkins, 15 Big Boys, 10 Flutter Kicks (IC), 50 Mtn Climbers

Stop# 3 (Turn Out)

  • 5 Burpees, 15 Tempo Squats (IC), Side Lunges (10 each leg), 10 SSH (IC)

Stop# 4 (Concrete Block)

  • 20 Shoulder Taps, Plank (45 seconds), 20 LBCs, 10 Freddie Mercury’s (IC), 15 Merkins

Stop# 5 (Top)

  • 10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, Plank (45 Seconds), 20 Plank Jacks

Mosey back to AO

MARY:

10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, 15 Merkins, 10 Flutter Kicks (IC), 10 Body Builders, Peter Parkers

COUNT-OFF & NAME-O-RAMA

15 HIMs got better today with 1 FNG (Salad Bar)

CIRCLE OF TRUST/BOM:

PATIENCE – One of the major issues I have is my lack of patience.  This is true for many different things whether we are talking about dealing with people I know, the general public, neighbors, sports, etc.  Lately, I feel like my patience is being tested constantly and God is letting me know that I have a lot more work that I need to do.

Colossians 3:12 – Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.

Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer.
MOLESKIN:

ANNOUNCEMENTS:
Food drive

A neat workout at Asylum

THE SCENE: Low 40’s at the Asylum and no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the parking lots south of the where the shovel flag is supposed to be and gather in the southeast corner.  Start with 20 merkins, run to the next corner, 10 burpees, run to the next corner, 20 diamond merkins, run to the next corner, and 10 burpees.  Repeat once.

Mosey on the greenway toward Cardiac hill.  Stop about 5 lights shy of the intersection.  Bear crawl between each light and do 10 leg lifts at each light.  Continue mosey to Cardiac hill.  Run up the hill stopping at the corners for 20 squats and then 20 lunges.  Run to the top and do 20 flutter kicks on a four count.  Repeat once.

Mosey to the playground.  Do 3 rounds of 15 box jumps at the playground and 15 supine pull-ups on the park benches under the pavilion.

MARY:
Apollo Creed style one arm push-ups in a circle.  One arm on your brother’s shoulder and one on the ground.  5 each arm.  After completion, YHC said “that was neat”.  Not sure where that came from, but a good finish to the workout none the less.
COUNT-OFF & NAME-O-RAMA
18 PAX today
CIRCLE OF TRUST/BOM:
Ephesians 6:1. “Children, obey your parents…”.  That one is easy for the parents, but here is the tough one.  Verse 4 “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”  YHC constantly struggles with this one.  Sometimes the kiddos don’t think I love them when I discipline them.  Make sure you are not disciplining your children when angry. Cool off for a minute first.
ANNOUNCEMENTS:
Cleveland launch Saturday. Upcoming canned food drive for Second Harvest with FIA.

Wallom

THE SCENE: Somewhere north of freezing… Overcast, impending rain… Great day to get better!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x Left-straddle-hops IC
15x Right-straddle-hops IC
10x Smurf Jacks IC
15x Crab Kicks IC
30x Mountain Climbers IC (10x std, 10x hands back, 10x hands fwd)
8x Failure to Launch IC
10x Burpees OYO

THA-THANG:
Mosey to the courtyard. Pair up in threes.
7 cones set up on the wall.
Weinke with 4 exercises at each end of the sidewalk.
One PAX at each end, one running. Runner relives PAX upon arrival at the end.
When running toward the atrium, slalom hop over the wall between cones.
When leaving the atrium, Crawl Bear up the stairs.
Perform exercise at each end 2 times, then move to next.
At the atrium:
-Lunge
-Side Lunge
-Box Jumps
-Crabettes

At the courtyard:
-LBCs (left-right-center)
-Gas Pumpers
-Alternating wide/diamond merkins
-Carolina Dry docks

Almost finished, but ran out of time during Crabettes/Dry Docks.
Mosey back to the AO – Arrived 6:15 on the dot!
MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
11 HIMs. Extra credit for Erector, Judge Judy, Doubtfire, Bagger, and YHC for the Full Smokey Tortoise/Hare pre-run/ruck
CIRCLE OF TRUST/BOM:
Not much to say today, although a full heart from a weekend spent with family/friends camping in Joyce Kilmer. Treasure these opportunities. Thank God for them when they come.
MOLESKIN:
Thanks to Doubtfire for leading the pre-ruck! Finally got the Full Smokey completed. Now just have to beat Erector the Hare.
ANNOUNCEMENTS:
F3 Cleveland launch this weekend! Make the trip if you can. Check GroupMe for carpools! Also watch GroupMe or the weekly email for info about the Holiday Beatdown Schedule. Mend House Workoutreach postponed until the 26th (Thanksgiving Monday)