F3 Knoxville

Tag: Erector

Dice Game

  • THE SCENE: Typical August morning, warm and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    LBAC
  • Michael Phelps
  • Imperial Squat Walkers
  • Goofballs
    THA-THANG:
    We moseyed over to the front opposite side of the parking lot to get under a light so we could play a dice game.  Using 3 dice, Orange determined the exercise and Green x Red determined reps.  We made it thru nearly 3 rounds of rolls, taking turns.  Exercises were:
  • 1.  Sprints
  • 2. Lt. Dans
  • 3. SSH (4-count, IC)
  • 4. Merkins
  • 5. Dips
  • 6. Burpees

While we never had anyone roll a combination that was over 25 reps, the majority of rolls for exercise were 2s.  Everyone was over the Lt. Dans by the end and I was accused of bringing loaded dice.

MARY:
Plank position for Bring Sally up song.  1/2 plank on Bring Sally down and regular plank on Bring Sally up.

Hello Dollys

Captain Thors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even Now faith.  From the story of Lazarus, the disciples were afraid of returning to Judea due to threat of stoning.  Once Jesus explained to them that Lazarus was dead, Thomas said he would go that he would die with him.  They still didn’t get it.  Once they arrived, Martha told Jesus that if he had been there, Lazarus would not have died, but EVEN NOW I know that whatever you ask from God, God will give you.  Then Jesus told her, “Your brother will rise again.”  We should have the faith of Martha who believed that Jesus could conquer death instead of being like the disciples and either fearing death or not believing in Jesus’s power.
MOLESKIN:
A-Rod sickness, families of those killed in Emory Rd. crash on Saturday
ANNOUNCEMENTS:
CSAUP coming up on Saturday morning

Let The Bodies Hit The Floor!

THE SCENE: 73 with a little breeze…perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers X 10 IC
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Side Straddle Hops X 10 IC
  • Calf stretches OYO
  • High knees across the parking lot
  • Frankenstein (straight legs) across the parking lot
  • Tempo Squats X 10 IC
  • Hand release Merkins X 10
  • Burpees X 5 OYO
  • Mosey

THA-THANG:

Parking Lot Next To AO – Descending Ladder

  • 5 Merkins & 5 Air Squats at each corner & sprint to next corner
  • Complete 4 reps of the same exercises on the next round
  • Continue to descend with 3, 2, 1, etc.
  • When you finish, Farmer Carry CMUs back & forth across parking lot
  • Mosey to Alexander Building

Side of Alexander Building – Tabatas (20 seconds of exercise, 10 seconds of rest)

  • 4 sets of pullups on the walkway rails – (AMRAP)
  • 4 sets of big boys (AMRAP)
  • 4 sets of bench step-ups/box jumps (AMRAP)
  • 4 sets of flutter kicks (AMRAP)
  • 4 sets of calf raises on steps – (AMRAP)
  • 4 sets of lunges (AMRAP)
  • Mosey to CPAC

Clayton Performing Arts Center

  • 2 sets of dips (AMRAP)
  • 2 sets of American hammers (AMRAP)
  • 2 sets of curls, overhead press w/ CMUs
  • Mosey to AO

MARY:

15 burpees since Mary was a part of the workout

COUNT-OFF & NAME-O-RAMA

Great to have Erector visit JUCO for the first-time (was in F3 Charlotte but recently moved to Knoxville); Barnacle, Mr. Clean, Neutron, Onesie, Rocket, Snaggletooth, Stye, Trolley & Booster

CIRCLE OF TRUST/BOM:

My health has been bad in 2018. Fortunately, my doctors figured out my thyroid wasn’t functioning properly so I’m now taking medication to increase my thyroid levels. While it’s been rough for me and my family, I never thought I was going to die.

My charity helps people every day who have cancer and may actually die. Instead of feeling sorry for myself like I have over the last 6 months, I need to appreciate that my doctors have figured it out AND it’s treatable AND I’ll survive AND I’m blessed with basic resources that I can afford (food, clothing, shelter, medications, etc.).  Many people don’t have those so it’s time to focus on doing what I can to help them!

MOLESKIN:

Have compassion on me, LORD, for I am weak. Heal me, LORD, for my bones are in agony. ~ Psalm 6:2

The LORD will sustain him upon his sickbed; In his illness, You restore him to health.  ~ Psalm 41:3

ANNOUNCEMENTS:

  • CSAUP – August 25th at 6:00 a.m. at the Truck Stop
  • F3 3rd Anniversary Olympics – November 3
  • F3 3rd Anniversary Family Picnic – November 4

 

All Around Day

  • THE SCENE: Warm and muggy and dry
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH
  • 10 Tempo Squats
  • BBAC forward and backwards
  • 10 Windmills
    THA-THANG:
    5 Corners – 20 reps and decrease by 2 each time through the workout
  • Corner 1
    • squats
    • flutter kicks (4 count)
  • Corner 2
    • Merkins
    • LBC
  • Pavilion
    • Table Rows
    • Irkens
  • Corner 3
    • Iron Mikes
    • Mountain Climbers (4 count)
  • Corner 4
    • CDD
    • 1 minute plank

COUNT-OFF & NAME-O-RAMA
30 PAX
CIRCLE OF TRUST/BOM:
So God created man in his own image, in the image of God he created him; male and female he created them. Genesis 1:27

  • how would your life look if you went through each day thinking/believing this?  How would your treat other people? neighbors? family? etc.

    ANNOUNCEMENTS:
    Third 5 August 11th

  • CSAUP August 25 – trucking to the pound