F3 Knoxville

Tag: Abacus

Dog Pound VQ

THE SCENE:  38 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Stretch OYO, Merkins, Flutter Kicks, Burpees OYO
THA-THANG:

  • Mosey to the Pavilion with a “mosey break” at the top of the hill that included 2 rounds of merkins and American hammers
  • Pavilion workout was Jacob’s Ladder style and included: Jump Squats, Decline Merkins, Chin Ups, BBSU, Hanging Leg Raises, Lunges, Pull ups, Box jumps, dry docks, and a burpee followed by a run back up and down the hill to the parking lot
  • Slow mosey back to the AO. Cool down included: AMRAP Merkins, little baby crunches, mountain climbers, Peter Parker’s, BBQ squats

COUNT-OFF & NAME-O-RAM

Tweet-E, Cavalier, Bowflex, Abacus, Kentucky, Wagon Wheel, Scooter, Toe Box, Bartman, Sparky,  Mayberry, I-Beam, Wall Ball, Blue Cross, Aladdin

CIRCLE OF TRUST/BOM:
Jeremiah 17: 5-7

Reminder to all of us that self-reliance is a trap, we cannot trust in our own flesh and in our own ability to solve all our problems. Blessings come from above and not from our own ability to make things happen.
MOLESKIN:
Appreciate the men who came out to support my first Q and I’ll look forward to leading again

Boat’n & Canoe’n in the Rain

THE SCENE: SO WET & so much rain but 50 degress so it wasn’t bad at all
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to Pavillion at the back
  • Cherry Pickers (IC) 4 CT X 10
  • Moroccan Night Clubs X 10
  • Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC)
  • Tricep stretches (OYO)
  • Dips X 10 (OYO)

THA-THANG:

The Shed – Tabata Time (20 seconds of work & 10 seconds to rotate) 

  • AMRAP of Curls, Derkins, Burpees, squats, big boy sit-ups, overhead press
  • Rinse & Repeat X 3
  • AMRAP of Bentover rows, Dips, Bobby Hurleys (Chris Loftens), calf raises, LBCs, Tricep extension
  • Rinse & Repeat X 3

Loop

  • 10 merkins, 10 squats & 10 pullups at playground
  • Run to tennis court area
  • 10 CMU curls, 10 overhead presses, & 10 triceps extension
  • Rinse and repeat for 25 minutes

MARY:

  • Boat & Canoes led by Kentucky
  • Superman & Swimmer led by Kentucky
  • Flutter Kicks IC 4 CT X 20

COUNT-OFF & NAME-O-RAMA

8 HIMs – Abacus, Detention, Erector, Kentucky, Proton, Rocket, Rusty & Booster

CIRCLE OF TRUST/BOM:

“For All have sinned and fall short of the glory of God.” Romans 3:23

“For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.” Romans 6:23

“For God so loved the world, that he gave his only begotten Son, that whoever believeth in Him should not perish, but have everlasting life.” John 3:16

I’m terrible at remembering scripture.  Actually, I’m terrible at remembering anything unless it has to do with football recruiting.  My goal is to read the Bible AND try to remember scripture.  One reason is because I obviously need to remember the Word but secondly I think it’s so cool when someone rattles off scripture.  I’m actually jealous but this kind of jealous is better than being jealous if someone’s got an awesome car or something.

I truly want to learn AND remember so I will hopefully live my life better AND be able to better share my faith with my kids, friends, and complete strangers when called to do that.  I bought a scripture memory guide book and these three passages are the first three of the Top 144 the book recommends that all Christians memorize.

I know I’ll never remember everything but I certainly won’t if I don’t try!  Let’s encourage each other to continue to try everyday like it’s our last because it could be!

MOLESKIN:

Thank you Proton for EH-ing me into trying F3!  I’ve lost 50 pounds of fat, gained 20 pounds of muscle, made lifelong friends and became more focused on my faith!  Thank all of you for welcoming me in October of 2017 and for welcoming every other FNG who comes along!

ANNOUNCEMENTS:

  • Monthly Challenge – Burpees
  • Hardship Hill – May 18

Change of plans

THE SCENE: The dog pound, 32° and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, Superman  inch worms x10, mosey to outhouse
THA-THANG:
DORA tour,Partner up

DORA 1: outhouse Run from AO/150 merkins and 100 squat jumps

mosey to The “boat” with 1 CMU per team

DORA 2: run down trail by docks and circle back after climbing rocks up/100 CMU curls and 100 CMU presses

Leave CMUs and mosey to steps

DORA 3: run up steps and up the hill to the rock/150 dry docks and 200 squats

mosey back to the “boat” the scenic route by the docks. Pick up CMUs and mosey to AO

MARY:
41 flutter kicks, some yoga crap, 50 LBCs
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I told the PAX about the program I have been watching on Amazon called World War II in HD. It was a phenomenal program that really changed the way I thought about our history and the men and women that served our country during that time. I shared with them some stats on the number of casualties during World War II and the millions of people that died as a result of evil men. The sacrifice that they gave to protect the innocent and save our world was  unbelievable.  It made me think about the small sacrifices that we need to make on a daily basis for others.. weather it be our family, our friends, or even complete strangers.

Watch WWII in HD, it will change you.

MOLESKIN:
The pax was pretty quiet today except the occasional massive fart from Sparky. Aladdin for 2nd time but there was no tag yet for him on site.
ANNOUNCEMENTS:
Prayers for jobs, flood victims

Beach Weather

THE SCENE: 65 & breezy  –  felt just like a night at the beach

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins IC x 10
  • SSH x 20 IC
  • LABC fwd/bckwd x 10
  • OYO stretches

THA-THANG:

  • Mosey to the hockey rink
    • 11’s.  Merkins on one end, Squats on the other.  Do 2 burpees every time you cross the middle of the rink
  • Mosey to the tennis courts
    • 11’s.  Bear crawl forward & crawl bear back.  Dry Docks at one end, Lunges at the other end.
  • Mosey to the outhouse
    • Battle buddy up.  100 box jumps, 100 decline merkins, 100 calf raises.  Do these DORA style while partner runs to the grass and does 5 merkins.

MARY:

  • Low flutter kicks x 20
  • High flutter kicks x 20
  • Heels to heaven x 20
  • LBC x 20
  • Row, row, row your boat (Waxjob)
  • 5 burpees OYO (Ribbed)

COUNT-OFF & NAME-O-RAMA
Toebox, Tweet-E, Tank, Waxjob, Snitch, Ribbed, Wagon Wheel, Sparky, Mayberry, Choir Boy, Abacus, Bartman

CIRCLE OF TRUST/BOM:
God is in the business of bringing glory to himself.  No matter what your circumstance is, be sure to posture yourself so that God gets glory from it.

MOLESKIN:

ANNOUNCEMENTS:

I Love Hate You, Man

THE SCENE: 50 or so. Hot and muggy. Also really dark, because clouds and new moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
Windmill x15
CMU Hop-Over x20 OYO
Cherry Picker x8 IC
Round-the-blocks Merkins (1 lap)
Pass-the-CMU 1 round each direction

THA-THANG:

Mosey down around the outhouse and back up by the grassy area.

Pair up, one PAX does traveling exercise, other does specified reps of stationary exercise, then goes to relieve traveling PAX wherever they are. Alternate between the two stationary exercises until time called, then move on to the next Travel/Stationary grouping

Traveling Stationary
Bear Crawl w/ CMU 20 Curls
20 Tri Ext.
Crab Walk w/ CMU 20 Merkins
20 Big Boy Situps
Farmer Carry 2 CMU 20 Squats
20 Carolina Dry Docks
Blockee Broad Jump 5 8-Count Body Builders
20 Tri Ext.

Once more around the outhouse, then back up to the AO

MARY:
Just enough time for 5 Pullover-situp-standup with CMU
COUNT-OFF & NAME-O-RAMA
12 Men today… All disciples I pray!
CIRCLE OF TRUST/BOM:
Just a practical word today for your health and those around you: wash your hands. 2.0 and half of her school are out sick….
MOLESKIN:
I planned on running this Q up on the soccer field across the street, but it was so dark I couldn’t see the cones when they were 10 feet away.
Oh well… Whatever kind of grass that is near the AO smells pretty nice. I guess it’s whatever they put on there to cover up the odor of the dog excrement…
Thanks to Mayberry for today’s title. Definitely appreciated the “I love hate you right now, Waxjob” toward the end of the beatdown.
ANNOUNCEMENTS:
Signup for Hardship Hill!!!! (YHC too)
The Project AO launch in Oak Ridge was today… Tell your friends!