F3 Knoxville

Tag: Erector

Hill AMRAP

AO: juco
Q: Erector
PAX: Breadstixx, Fetch, Booster, Guardrail, Dart Gun, Wanderer, Windex, Love Shaq, Erector
FNGs: None
COUNT: 9
WARMUP:
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to JuConte. 8 cones were placed along the way up the hill and around the corner at the top. Perform the prescribed exercise and move on to the next. Complete all exercises and return to start for AMRAP.
-15 Burpees, 30 lunges total, 25 merkins, 50 SC mountain climbers, 30 squats, 20 staggered merkins total, 50 calf raises, 20 Carolina Drydocks.
MARY:
PAX led: flutter kicks, pickle pounders, Freddie Mercury, merkins, LBCs
ANNOUNCEMENTS:
UnCOVEred coming up
COT:
My wife and I had a “staycation” this week. We took the kids to visit with grandparents, and I took a couple of days off from work. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

[juco-rush] There is no I in sprint

AO: juco-rush
Q: Cheap Ride
PAX: Tooth Fairy, Erector, Trash Panda (JUCO), Butterknife, Shrubbery
FNGs: None
COUNT: 6
WARMUP: 1.5 to track

THE THANG: 3 sets of three :15 sprints
~300m recovery between each, ~700m recovery between sets

MARY: 1.5 from track

ANNOUNCEMENTS: JUCO

COT: JUCO

[juco-rush] Little Steele

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Tooth Fairy, Erector, Butterknife, Fetch, Cheap Ride, Data, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Bottom of Steele Hill

THE THANG: run up Little Steele to end of fence, cool off back to bottom, run up other side to HVA entrance, cool off to bottom x 3-4

MARY:

ANNOUNCEMENTS: juco

COT: juco

Watch out for Tares

AO: juco
Q: Erector
PAX: Dart Gun, Love Shaq, Guardrail, Lt. Dan, Mailbox, MC Fraud (Chris Trice), Data, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 Imperial walkers, 5 cherry pickers
THE THANG:
Mosey to the west parking lot. Start at the first parking bay and do 15 merkins. Then, bearcrawl to the next line and do 15 squats. Run to the next and repeat the merkins. Continue the same pattern to the end of the parking lot. Mosey to the back of campus. Grab a coupon and do 10 manmaker merkins. Then, do 11s at The Wall (grassy hill). Heels to Heaven at the top and lunges at the bottom (2-ct). Mosey to the large east parking lot. Do 5 burpees at the first line and run to the next. Do Captain Thor (1 situp and 4, 2-ct American hammers) and then return to the start. 5 burpees and run to the second line continuing Captain Thor (now 2 situps and 8 American hammers). Continue until time is called, i.e., 3rd line, 4th line, etc.
MARY:
Plank
ANNOUNCEMENTS:
Hardship Hill
COT:Continuing my study in Matthew, I just read the parable of the tares in chapter 13. Here is Jesus’ explanation to His disciples.
‭Matthew 13:36-43 NASB1995‬
[36] Then He left the crowds and went into the house. And His disciples came to Him and said, “Explain to us the parable of the tares of the field.” [37] And He said, “The one who sows the good seed is the Son of Man, [38] and the field is the world; and as for the good seed, these are the sons of the kingdom; and the tares are the sons of the evil one; [39] and the enemy who sowed them is the devil, and the harvest is the end of the age; and the reapers are angels. [40] So just as the tares are gathered up and burned with fire, so shall it be at the end of the age. [41] The Son of Man will send forth His angels, and they will gather out of His kingdom all stumbling blocks, and those who commit lawlessness, [42] and will throw them into the furnace of fire; in that place there will be weeping and gnashing of teeth. [43] Then the righteous will shine forth as the sun in the kingdom of their Father. He who has ears, let him hear.
Based on this, it is possible that there are tares among us in the Church itself. Notice that they are sown while the men of the farm were sleeping in the parable. They had their guard down. The tares remind me of Matthew 7:15 as well.
‭Matthew 7:15-16 NASB1995‬
[15] “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. [16] You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they?
We will know these individuals by their fruits. Keep watch, and don’t fall asleep on the job.

Rise and Grind

AO: juco
Q: Butterknife
PAX: 5K, Butterknife, Erector, Guardrail, Love Shaq, Lt. Dan, Mailbox, Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH x10
Little Baby Arm Circles (forward and backward)
Cherry :cherries: Pickers
Windmills
Perfect Merkins x5
High Kicks and Quad Stretches

THE THANG:
Mosey to the top of JUCOManjaro with the person in the back sprinting to the front.

20 curls
Murder Bunny 🐰 to the first cone
10 Thrusters
Run back to the starting line and back to your CMU
Murder Bunny 🐰 to the next cone
10 KB swings
Run back to the starting line and back to your CMU
Murder Bunny 🐰 to the next cone
10 goblet Squats
Run back to the starting line and back to your CMU
20 curls
Rifle carry back to the start
Rinse and repeat 🔁

MARY:
Four Corners with Get ups and No Surrenders

ANNOUNCEMENTS:

COT:
KickFlip was out a couple of weeks ago and he was reflecting on a message that Archie delivered… Coming to F3 does not make you a HIM. I agree with this statement. It doesn’t. There are also several HIMs that have never been to an F3 workout. We need to get them out here with us.

F3 also doesn’t count as church. ⛪️ If you’re here and don’t have a church you call home, I would personally like to invite you to Faith Promise where me and my family attend. There’s a spreadsheet floating around with a lot of our F3 brothers and the churches they belong to. So again, I encourage you to check it out, if you don’t have a church you call home.

I will say this though… Being out here in the gloom with these men is a great foundation and starting point. Surrounding yourselves with High Impact Men, is going to encourage you to strive to be one yourself. I know, because I’m speaking from experience. You push me to be my best, not only when I’m out here with you, but also when no one else is around. Thank you!