Archie – Page 40 – F3 Knoxville

It’s High Heels in the End Zone

June 1, 2019 Waffle House

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

May 31, 2019 Capn Crunch

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!

May 28, 2019 Kick-Flip

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!

Working on the things I hate

May 24, 2019 Archie

Burbs, Friday 24, May, 2019

THE SCENE: 70°F, Pleasant Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Up lovers lane, around the outdoor pool, and back to the start.

THE THANG:

Mosey to the high ground (YMCA parking lot next to the pull-up bars)

5 pullups (no ruck), 10 pushups (ruck on), 15 squats (ruck on)- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 8-counts (ruck on), 15 ruck thrusters- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 ruck get-ups, 15 ruck swings- 3 sets

Ruck the parking lot loop

5 pullups (no ruck), 10 overhead ruck press , 15 BBS (ruck on front)- 3 sets

Speed ruck until time

MARY:

None

COUNT-OFF & NAME-O-RAMA

Judge Judy, Cosmo, Barbie, Cap’n Crunch, Snorkel, Archie (QIC)

CIRCLE OF TRUST/BOM:

We prayed

Jericho

May 22, 2019 Guano

THE SCENE: Mid to upper 60’s. You know, a little pre-summer Spring weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop x30 IC
Tempo Squat x10 IC
Cherry Picker x5 IC
Nancy Kerrigan x10 forward IC
- - - x10 backward IC
Mountain Goats x15 IC
Booyah! Merkin x10 OYO w/ partner
Moroccan Nightclub x50 (awwwyeah!) IC *It’s a whole other exercise after rep count 25*
Mucho Chesto
- Merkin x10 OYO
- Werkin x10 OYO
- Diamonds x10 OYO
- Staggered Left Merkin x10
- Staggered Right Merkin x10
- Mosey around parking lot, then repeat above set for a total of 100 merkins

THA-THANG:
Mosey from AO to the back right corner of Maple Street Biscuit building

Read Joshua 6:1-5

Walls of Jericho (7 exercises, 7 reps, 7 laps)

Squat Jumps x7 OYO
Freddy Mercury 4ct. x7 OYO
Star Jumps x7 OYO
Lunges x7 ea. leg OYO
London Bridge aka Dirty Hookup 4ct x7 OYO
Groiners x7 OYO
Carolina Dry Docks x7 OYO

After completing exercises hold Al Gore until 6 is up, then mosey around entire building as a group. That’s one lap. We did 7. After each lap, we placed a letter into the cut out to spell out J-E-R-I-C-H-O. When we finished all 7 laps, we let out a battle cry. Walls didn’t crumble, but we did forget to bring our trumpets, so…

Mosey back to AO.

MARY:

Gas Pump 4ct. x10 IC

Not-So Lazy Boys (Hold 15 sec middle, lean right & back to middle for 15 sec, lean left & back to middle for 15 more sec)

COUNT-OFF & NAME-O-RAMA
9 HIMs: Spotter, Judge Judy, Rocket, Cheatsheet, Trolley, 5K, Booster, Archie, Guano

CIRCLE OF TRUST/BOM:
Read Joshua 6:20

Remember that God is faithful no matter what. Sometimes our having faith in him doesn’t look like or appear that it makes a whole lot of sense. God told Joshua to run around a city and blow horns day after day. However, even when some things can be difficult or confusing, God is still in control and is faithful.

MOLESKIN:

Pray for Cheatsheet’s daughter Willow and Trolley’s wife Tony.

ANNOUNCEMENTS:

Upcoming joint workout at the Asylum for Memorial Day.