F3 Knoxville

Tag: Archie

Rocky Balboa moment at the Project

THE SCENE: A little cooler.  Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the AO’s biggest hill (i.e. K2/5 hill, The Ridge, etc…it goes by many names at this point).  Perform a pyramid with merkins at the bottom and squats at the top:  10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school.  We got the whole body covered at the track.  We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school (definitely feeling some Rocky Balboa at the top!).

  • 10 diamond merkins
  • 20 narrow squats
  • 15, 4-ct Freddie Mercury

We moseyed back to the flag and got a little Mary in.
MARY:
15 Heels to Heaven, 20 American Hammer, and 15 Hello Dolly
COUNT-OFF & NAME-O-RAMA
5 HIMs!
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 – “Enter through the narrow gate; for the gate is wide and the way is broad that leads to destruction, and there are many who enter through it.  For the gate is small and the way is narrow that leads to life, and there are few who find it.”

We can be “all-in” with our faith, but if we have errors in our convictions, we can be one of the many mentioned above.  Paul, before he met Christ on the road to Damascus, was zealous for the Lord.  However, he was persecuting Christians!  Jesus corrected Paul and he became one of the biggest influencers for the Church.  Consider the things you hear about God and the Bible and study them to make sure they are true.  Always seek the truth!

ANNOUNCEMENTS:
Planning in the works for upcoming CSAUPs.  Look for announcements about 2nd F lunches in Oak Ridge!

GetUpOffaThatThing

THE SCENE: 70°F, Started out dry and ended with a light sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 IC
  • Cherry Pickers x10 IC
  • Burbees to James Brown- Get Up Offa That Thing

THA-THANG:
Two minutes each Station (30 sec break between stations, 2 rounds)
Partner up and spread out among the stations.
Station      Shuttle Exercise       Exercise On Spot

  • 1         Sprint                  Burpees
  • 2         Lunges                 Merkins
  • 3         Bear Crawl             Flutter Kicks
  • 4         Sprint                  Burpees
  • 5         Broad Jump            Dry Docks
  • 6         Crab Walk              Heels to Heaven

MARY:

  • Flutter kicks x20 IC
  • Plank Jacks x20 IC

COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Kick-flip, Bartman, Abacus, Rocket, Chaco, Commission, Peek-a-boo, Gump, 5K, Waxjob, Archie (QIC)

CIRCLE OF TRUST/BOM:
We are in the season of Pentecost. As Christians, we have the Holy Spirit to help us carry on the mission. On the original day of Pentecost, the Holy Spirit enabled Christians to communicate to people of many different languages. That lead to the follow word from Peter:
“And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit. For the promise is for you and for plpyour children and for all who are far off, everyone whom the Lord our God calls to himself.” And with many other words he bore witness and continued to exhort them, saying, “Save yourselves from this crooked generation.” So those who received his word were baptized, and there were added that day about three thousand souls.”
‭‭Acts‬ ‭2:38-41‬ ‭ESV‬‬
https://www.bible.com/59/act.2.38-41.esv
As Christians today, we need to maintain an awareness of what work the Holy Spirit has for us to do. Empowered by the knowledge provided in the Bible, carry on God’s plan in the lives of the people around you.

Parking Lot Stripes

THE SCENE: 63 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side Straddle Hops (IC)
  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club (IC) X 15
  • 10 Tempo Squats (IC)
  • 10 hand-release merkins (OYO)
  • 4 easy Sprints
  • Mosey to large parking lot across campus

THA-THANG:

  • 10 Merkins & 10 Squats, run to first parking stripe & run back
  • Rinse & repeat to next stripe, etc. all the way to the next light pole

 

  • One HIM does CMU Farmer Carry in each hand while PAX does exercises together while they walk/jog 120 yards or so – Burpees, 8-count Body Builders, Big Boy Situps, LBCs, Freddie Mercury, Squats, Lunges, Calf Raises
  • Mosey to AO

MARY:

  • One-legged Erectors (each side)
  • 20 merkins (IC)
  • 10 burpees

COUNT-OFF & NAME-O-RAMA

5K, Archie, Chaco, Commission, Erector, Guano, Gump, Snaggletooth, Spotter, Stye, And Booster

CIRCLE OF TRUST/BOM:

Proverbs 13:20 Walk with the wise and become wise, for a companion of fools suffers harm.

Ecclesiastes 4:9-10 Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-3 My command is this: Love each other as I have loved you. Greater love has no one than this: to lay down one’s life for one’s friends. 

Proverbs 27:17 As iron sharpens iron, so one person sharpens another.

MOLESKIN:

My wife just celebrated her 30th high school reunion and mine is this weekend in Texas.  It’s made us think about our long friendships with people but also think about our more recent friends that are so important to us.  For me, I know the HIMs I’ve met in F3 would do just about anything for me just like I would for them.  Friendships are important and can take a lot of work and effort but they are important so let’s all try to be better friends and be intentional with our relationships with old friends and new ones!

ANNOUNCEMENTS:

I’m out for a week. Commission has the JUCO flag.

Please remember to find a date to Q in June!

It’s High Heels in the End Zone

THE SCENE: If there was a nicer Saturday morning to work out in, I don’t want to know about it
F3 WELCOME & DISCLAIMER Cap’n was there, so I think that covers us
WARM-O-RAMA:
Archie and Cap’n were in cooldown mode after 3 rucking miles…Pusher and Crawdad were pulling in…

10 Windmills IC while waiting for Crawdad and Pusher

25 SSH, but only 5 IC. The other 20 we were supposed to do in our heads. We did not all end at the same time. Could’ve been Q’s fault. 10 Burpees OYO.

BAC forward and reverse, OHCs in between

THA-THANG:

Little Mosey over to the base of Spaceship Hill. Catch Me If You Can with 10 LBCs to the stop sign on the far side.

Another mosey down to Area 51, which has missed us, and which also had an unidentified structure. We took it apart and did some CMU Doras. Pusher found a hole that was hiding, but recovered on the mosey like the badass that he is. 

Indian run over to the FiA parking lot, where Abcess had already delivered baloons. We presented them with a birthday present, candle, and we sang Happy Birthday. Q started us off about two octaves too high but he is not paid for his beautiful singing voice.

Down to the soccer fields to meet Jack Webb! Back in college we used to play Ultimate Frisbee, so we played in Jack’s honor. 2 burpees for everyone if the frisbee touches the ground, 5 merkins for a team that gets scored on. High Heels got the Golden Glove Award.

MARY:
Mary Schmary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Rats and roaches live by competition under the laws of supply and demand; it is the privilege of human beings to live under the laws of justice and mercy.”
― Wendell Berry

MOLESKIN:

ANNOUNCEMENTS:

Coupons at the Burbs

THE SCENE
68 and a little damp

 

THA-THANG
2 mile ruck-run to warm up (stop half-way for 20 Merkins and 20 Squats)

Once back at the cars, everyone take their ruck off and grab a sandbag (60lb).  Carry the sandbag to the base of the hill between the tennis courts.

 

Sandbag Circuit (all exercises with sandbag)
Start point is the base of the hill between the tennis courts:

  • Bear Crawl/Sandbag Drag up the hill alternating arms (pulling the sandbag up)
  • At the top of the hill, x10 Cleans then carry sandbag toward the parking lot
  • At the parking lot, x10 Reverse Lunges with sandbag (5 each leg), then carry the sandbag down the parking lot
  • At the intersection of the trail and parking lot, x10 Over Head Presses, then carry the sandbag to start point at the base of the hill
  • At the base of the hill, x20 4ct Flutter Kicks holding up the sandbag

Rinse and repeat x4

After the fourth round, cash out with x30 Push-ups/Sandbag Drag (Push-up then pull the sandbag across your body, Push-up then pull the sandbag across your body the other direction).

Carry the sandbag back to your ruck.  Everybody grab their ruck and keep their sandbag for a loop around the park.  Half-way around the loop, stop for 20 Merkins and 20 Squats.

After the loop, drop off the sandbags and then ruck a victory loop up Lover’s Lane.

 

MARY
4ct Flutter Kicks holding Ruck x30