F3 Knoxville

Tag: Archie

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

 

Viva Las Vegas!

THE SCENE:  66°F, clear spring morning – couldn’t be nicer

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Cherry Pickers x8
SSH x15
Moroccan Nightclub x15
Freddy Mercury x11ish…until I screwed up the cadence

THA-THANG:  Welcome to Vegas, Baby!

Start by Hitting the Bars!

Mosey to the playground

Complete 3 exercises, doing as many reps as possible – add all reps to 100

  • Pull-ups
  • Supine pull-up
  • Dips

 

…mosey to the amphitheater

Next-up, Team Poker

Two teams.  One member from each team draws a playing card and lays it face up.  The suit and value of the card dictates the exercise and reps as detailed below.  Run to the cones at the top of the hill, perform exercise, run down and drop a poker chip in the pot.  Repeat to exhaustion.  Winning poker hand gets bonus 5 chips in the pot.

Numbered cards:
Reps = 10 + card value
Exercise is based on suit:  Spades = BBS, Clubs = Burpees, Diamonds = Imperial Walkers 4-count, Hearts = American Hammers 4-count
(e.g. 2 diamonds = 12 reps imperial walkers.

Face cards:
Jack = box jumps x 10, no run, Queen = bear crawl up, run down, King = run up, crab walk down, Ace = derkins x 15, Joker = ring the bell (couple hundred yard sprint)

 

…mosey to the picnic tables for some Table Games

10 Wing Nuts 4-count
10 Derkins
Repeat

…mosey past the Bellagio.  High knee down The Strip

 

MARY:
Flutter kicks x20 4-count
Carolina Dry Docks x20
Circle-O-Mary….squats…merkin pyramid…pickle pointers…

COUNT-OFF & NAME-O-RAMA
6 – Erector, Chaco, Archie, Rocket, Samaritan, KickFlip (QIC)

CIRCLE OF TRUST/BOM:
The flight back from Vegas is full of disappointed people who were hoping to get lucky and hit a life-changing jackpot.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 19:21 “Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails”

Men,
The good things in life are far too important to be left up to chance.  Relationships – particularly with wives and kids, careers, lifestyle… these are things that you CANNOT leave to luck alone.
This week, prayerfully cast (or re-cast) a VISION for an area of your life that you’ve let slip into idleness (which we all do!).  Work toward that VISION, rather than letting life happen to you.

My VISION is to be consistent in showing warmth and affection to my wife – where laziness and living by chance alone makes me hot-and-cold, which is confusing as heck to her.

Here’s a good resource to help you categorically cast vision in your life; https://www.life.church/chazown/
(“chazown” is Hebrew for “vision”)

MOLESKIN:
Virgin Q – thanks for not eating me alive, men!