F3 Knoxville

Tag: Abacus

THE ENDLESS WARM-O-RAMA

THE SCENE:  60s and almost too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Air Squats x30, 6inch LBCs x30, Burpees x10, MCs x30, Merkins x30, SSH x30, Flutter Kicks x30,  Burpees x10, Monkey Humpers x30, Merkins x30, Smurf Jacks x30, Pickle Pounders x30, Burpees x10, Freddy M’s x30, Merkins x30, Jump Squats x30, Hello Dollies x30, Burpees x10, Merkins x25.

THA-THANG:
Once nice and loose, .mosey to soccer field for grinder.  PAX performed exercises at each end of field, running to and from continuously while one PAX performs farmer’s carry with two CMUs around entire field.  (Everyone got to do the carry once).  Exercises:

  • Hold Squat 10 sec, do 10 Squats
  • Run to other side
  • Hold 6inch Merkin 10 sec, do 10 Merkins
  • Run back to Start
  • (Repeat at 20 sec, 20 reps and 30 sec, 30 reps)
  • Start over at 10 sec, 10 reps when complete.

MARY:
Mosey to Playground – find a place to hang.  Body Hang on bar x30 Sec, drop and perform Flutter kicks x30; Hang 30 sec, Hello Dollies x30; Hang 20 sec, MCs x30; Hang 20 sec.  Burpees x 21 for UNC Charlotte hero who gave his life to save others.
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
As men, we were created to work.  Since God tasked Adam to tend the Garden of Eden this has been our purpose.  Proverbs 24 reminds us of the pitfalls of laziness.  We can drum up all kinds of excuses as to why those dishes can wait or the laundry can hold off or why you just need a few more hours sleep.  Sleep is blessing, a gift from God but not something we should value so much we live for it, or idolize it. Work hard at everything you do!
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH and other get-togethers coming up. Stay tuned in to Groupme.

Mental Toughness

TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.

All Around JUCO

THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER  given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore.  At the four corners,

  • 20 merkins
  • 20 squats
  • 20 mountain climbers
  • 20 Freddie Mercury

Continue run around the back of the maintenance building to the grassy hill.  Run up the hill 5 times while zig-zagging around each tree.  At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.

Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC.  Run around the walk path and stop as instructed to perform exercises:

  • 10 burpees OYO
  • 20 Hello Dolly IC

Cut off the walk path at the large parking lot northeast of the school.

  • 10 8 Count body builders IC

Run to the next corner of the parking lot towards Hardin Valley road.  Perform exercise at the intersections.

  • 20 squat jumps
  • 20 star jacks
  • 20 iron Mikes
  • 10 burpees back at the shovel flag

MARY:
LBC smoker:  10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives.  They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.

Shame Fest

THE SCENE: Beautiful Spring morning in the mid 50’s.
F3 WELCOME & DISCLAIMER

No FNGs, but some HIMs from other AOs came out for the VQ. I made sure everyone was aware that I’m not a professional, given the fact that I’ve never Qed before.

WARM-O-RAMA:

  • 25 Side straddle hop IC
  • 10 Cherry pickers IC
  • Bat Wings
    • 20 baby arm circles forward IC
    • 20 baby arm circles backwards IC
    • 20 seal claps IC
    • 20 overhead claps IC
  • 10 Tempo squats IC
  • High knees to the end of parking lot
  • Butt kicks back
  • 50% jog to the end of the parking lot
  • 75% jog back

THA-THANG:

  • Bataan Death March (Indian Run where last guy does 2 burpees before running to front) from AO to coupon pile behind Maintenance Depot building

Wall of Shame

  • Ascending Testicles OYO
  • Princess Tea Party(PinkiesOut!)
    • 1st time – 10 Pattycake Merkins/30s back to back wall sits – OYO
    • 2nd time – 20 Pattycake Merkins/60s back to back wall sits – OYO
  • 10 Wonderbra IC
  • 15 Chicken Peckers IC
  • 10 Donkey Kicks OYO

Four Corner Escalator

  • Mosey to Sophomore Hill & explain exercises (all single count)
  • Corner 1 – 10 squats
    • El Capitan Lunge to Corner 2
  • Corner 2 – 10 squats, 20 hello dollys
    • Duck and/or Crab Walk to Corner 3
  • Corner 3 – 10 squats, 20 hellos dollys, 30 iron mikes
    • Crawl Bear to Corner 4
  • Corner 4 – 10 squats, 20 hello dollys, 30 iron mikes, 40 side straddle hops
    • Sprint back to Corner 4

Mosey back to AO

MARY:

Circle Burp (high knees and each HIM calls out “Down” in ring of fire fashion for a total of 13 burpees)

15 Pickle Pounders OYO (it’s probably illegal to do these in cadence)

15 Pickle Pointers OYO

COUNT-OFF & NAME-O-RAMA

13 HIMs

Guano, Abacus (not Pusher), Peek-a-boo, Unibrau, Erector, Commission, Belding, Chaco, Spotter, 5K, Uncle Rico, Rocket, Booster

CIRCLE OF TRUST/BOM:

We all face a lot of shame, humiliation, feelings of embarassment, and inadequacy. It’s usually in those moments that we face defeating thoughts and thus act out in negative or destructive ways. Challenging thought: When do you feel shame most? Encouragement: remember in those moments to recognize your shame, but then but in the context of God’s grace, truth, and surround yourselves with community.

MOLESKIN:

No prayer requests

ANNOUNCEMENTS:

Thanks for all those who supported me on my VQ. I hope you enjoyed the beatdown and the new or unfamiliar exercises that were thrown in. I will be Q-ing again on Friday, May 3rd at JUCO if you want some more of that action!

 

Something died inside Waxjob

THE SCENE: The weather was somthin real nice Clark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to tennis courts for a couple laps, line work with bear crawls, crawl bears and side bears.
THA-THANG:
Groups of 3-4. Mosey to the track. At each cone do exercises listed as a team. Then mosey to next cone. 3 rounds

  • 100 burpees, BBS (150 LBCs), inch worms
  • 200 Toe touch planks,Squat jumps, merkins
  • 300 lunges (per Leg), dry docks, Bobby Hurley’s
  • 400 LBCs, flutter kicks, squats

Figure out as a team how to get all reps done

mosey to tennis courts for some sprints if time

MARY:
Ab stuff
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:

Ecclesiastes 4:9 •
“Two are better than one; because they have a good reward for their labor.”

When individuals work together, they can double their strength and get much more done as a team. They also reap the value of having worked in unison, thus creating harmony instead of disorder. Working as one people begins with the efforts of each person, as they work with another person.

• Proverbs 27:17•
“Iron sharpeneth iron; so man sharpens another.”

A team has checks and balances, one person watches the other one’s back. They help them if they falter or lose sight of the goal, just like in friendship. A good friend isn’t someone who always agrees with you, what you do, or what you say. A real friend is someone that is willing to challenge you, to be better as a person. A team player encourages his fellow team mates to be better players. Teamwork and friendship both work in very similar ways.

ANNOUNCEMENTS:
Abridged, HHOCR