F3 Knoxville

Tag: Archie

Forgiving the Deck of Pain

THE SCENE: 9 brave souls came out today. Threats of rain, but dry-ish pavement in most places.  Wet grass and hills but a nice 70 degrees.
F3 WELCOME & DISCLAIMER

  • CRISS CROSS: We’ll be criss crossing the campus today – somewhat of a campus tour if you will.
  • CROW FLYS: It’s up to you to find the shortest distance between exercise stations.
  • JAILBREAKS: We’ll be doing a jailbreak sprint between each exercise…

WARM-O-RAMA:
No cadence. Silent count, more by time. Keep going until I say the next one.

SSH, High Knees, burpees, merkins, hand release merkins, wind-mills, cherry pickers, slap merkins, burpees.

THA-THANG:  The DECK OF PAIN

Each person takes a turn picking a card from a deck of 18 cards.  These cards have an exercise that is specific to a location around campus.  Sprint to that location using any trail, path, or road possible and do the exercise.  Once several people have finished the exercise, some one counts off a 30 second count and then another card is chosen.

Of the 18 cards we completed:

  1. Burpee Base Run ( 1 burpee per base on baseball diamond)
  2. 5 Stadium Hill Runs (on Success way)
  3. 30 Guard Rail Derkins (behind Maple Street)
  4. 3 Reverse Bear Crawl loop in front of ERC Building.
  5. Alternating Side straddles in Parking Lot 05 (go one full lot length)
  6. Bernie two lengths of the Welcome Way Parking Lot.
  7. 40 CMU Push Presses.

To find out what the other 11 cards are you’ll have to show up to JUCO when we do the rest.

MARY:
Jailbreak back to AO was Mary enough.

CIRCLE OF TRUST/BOM:
Peter asked Christ how many times he should forgive his brother and Jesus said 70*7 times.  As we celebrated Fathers day last Sunday this can be a challenge for some of us who need to forgive our fathers.  But all things are possible through Him who strengthens us.  If forgiving someone seems way beyond your capability … way beyond what your heart wants to do.. way beyond what you think is deserved … Then ask your heavenly Father to give you strength, courage and grow your heart so that you can obey him and forgive others.  I believe Jesus enjoys answering that prayer.

 

Saved By the Bell

THE SCENE: 71°F, No rain yet, but plenty of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Burpees x4 OYO
  • Imperial Walker x20 IC 4-count
  • Burpees x6 OYO
  • Imperial Squawkers x20 IC 4-count
  • Burpees x8 OYO

THA-THANG:
Mosey to the Bell
21s- box jumps and dips

Mosey to the ORAU pond walkway (scenic route)
Run laps around the pond:
Before the lap, OYO

  1. Merkins x20
  2. Squats x20
  3. Shoulder Taps (4ct) x10
  4. Smurf Jacks x20
  5. Scorpion Dry Docks x20

Mosey back to SP

MARY:

  • Flutter Kicks x25 IC
  • LBC x20 IC
  • American Hammer x15 IC
  • Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–>plank–> leg stretch–> plank–> leg stretch

COUNT-OFF & NAME-O-RAMA
5- Erector, Kickflip, Chaco, Snaggletooth, Archie (QIC)

CIRCLE OF TRUST/BOM:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy‬ ‭4:8‬ ‭NIV‬‬
https://www.bible.com/111/1ti.4.8.niv

Don’t neglect the 3rd F

Moleskin:
We did 21s by the bell and we stopped the laps at the pond right before it was time to do burpees, so today’s theme was being saved by the bell 🙂

Half a pyramid

THE SCENE: JUCO AO, humid and about 70 deg.

DISCLAIMER:  administered
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill, 15 Moroccan night club

THA-THANG:
Mosey through to the coupon pile by the maintenance building. Grab a coupon and head to the end of the parking lot.  Start with an exercise at the end of the parking lot facing the hill, do an exercise at the base of the hill, and one at the top. Increasing reps along the way.

  • 10 burpees
  • 10 Freddie Mercury IC
  • 10 Lunges each leg
  • Mosey back to start
  • 20 Peter Parkers with merkin
  • 20 flutter kicks IC
  • 20 jump squats
  • Mosey back to start
  • 30 tricep extensions
  • 30 plank Jack’s
  • 30 squats
  • Mosey back to start
  • 40 curls
  • 40 hello Dollys
  • 40 iron Mike’s
  • Mosey back to start
  • 50 merkins
  • 50 LBCs
  • 50 squats

MARY:
Imperial Walker (thanks Spotter), 5 burpees OYO, 10 merkins IC
COUNT-OFF & NAME-O-RAMA
15 present today
CIRCLE OF TRUST/BOM:
Matthew 5:43-48 – love your enemies as well as neighbors.  God doesn’t play favorites like we as humans tend to do sometimes.  Strive to be “perfect” like God and treat even our enemies with love and we might just win them over to follow the Lord.
MOLESKIN:
This workout was meant to be a pyramid, but due to YHC’s forgetfulness, no one had a chance.  YHC meant to have a nice large-print page with all the exercises written down so that everyone could move at their own pace.  Instead, we were limited to a cell phone.
ANNOUNCEMENTS:

None today.

Easy as 1, 2, 3

THE SCENE
53 and Clear…AMAZING!

 

WARM UP
1 Loop around West Hills Park (1.3 miles).  At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

 

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:
1 Curl, 2 Overhead Press, 3 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2:
6 Curl, 12 Overhead Press, 18 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
9 Curls, 18 Overhead Press, 27 Front-loaded Squats
10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Mile 2 is at the pavilion.  After doing the routine, head back to SP and do the following:

At mile 3:
9 Curl, 18 Overhead Press, 27 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4:
5 Curl, 10 Overhead Press, 15 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
1 Curls, 2 Overhead Press, 3 Front-loaded Squats

Cash out with 2 rounds of x30 4ct Flutter Kicks w/Ruck pressed.

Totals =

  • 5+ miles Rucking
  • 40 Merkins
  • 60 4ct Flutter Kicks
  • 100 Curls
  • 200 Overhead Press
  • 340 Squats

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!