Archie – Page 39 – F3 Knoxville

Half a pyramid

June 17, 2019 Erector

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

June 14, 2019 Capn Crunch

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

June 12, 2019 Erector

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

June 10, 2019 Archie

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

June 3, 2019 Booster

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!