F3 Knoxville

Tag: Bagger

Club Fity

THE SCENE: Dang Cold
F3 WELCOME & DISCLAIMER .
WARM-O-RAMA:
Mosey to CMU pile. Throw in a few burpees on the way.
THA-THANG: Cluby Fity
50×50:  So the original plan was to do 50 reps of 50 exercises in celebration of my turning 50. However, I thought, hey that might take awhile. So I tried it on Saturday. Well it’s Tuesday and I’m just now getting over how soar it made me. It took 2 hours and 22 minutes to complete.  So for tomorrows workout we’ll probably do 20 reps of the 50 exercises and skip the warm-o-rama and mary.

1. Crunches
2. Merkins
3. Squats
4. Dolly Partons
5. Push Press
6. Iron Mikes
7. Flutter Kicks
8. Curls
9. Calf Raises
10. Star Crunches
11. Burpees
12. Corus Line
13. Side Crunches
14. Tricept lifts
15. Bobby Hurleys
16. Leg Lifts
17. Carolina Dry docks
18. Sumo Squats
19. Scissor Kicks
20. Rows
21. High Knees
22. Rainbow drops
23. Shoulder Taps
24. Side Lunges
25. Toe touch on six.
26. Bench Press
27. Thrusters
28. Crabets
29. Peter Parkers
30. Squat Jumps
31. Bicycles
32. Plank + rotate arms to sky – alternate
33. Heel Touches
34. Monkey Humpers
35. Donkey Kicks
36. American Hammers
37. Side Straddle Hops
38. Derkins
39. WWII Sit ups (straight leg Big boys)
40 Plank reverse leg lift
41. Travolta Plank
42. Imperial Walkers
43. Mountain Climbers
44. Pull overs on 6.
45. Supermans
46. Stairs
47. Diamond push ups
48. Swimmers
49. Overhead squats
50. Plank walk over block side to side

We ran out of time at #43. So next time do less reps.

CIRCLE OF TRUST/BOM:
We are depenent on God for every breath and heart beat.  Cherrish them!!
ANNOUNCEMENTS:
Hardship hill comin up.

2 For Tuesday

THE SCENE: Cloudy and chilly around 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up consisted of 25 SSH, Cherry Pickers x10, Baby Arm Circles F and B with overhead clap x10 on 4ct, finish with Windmills x10
THA-THANG:

Mosey from AO to stop sign down from Asylum 15 4ct Mtn Climbers regroup and Mosey to base of Everest…

Exercises of day Merkins, 4ct Flutters, Squats, and Dry Docks

25 reps of each exercise at bottom of Everst, travel up with 25 reps at top…Rinse and repeat.

10 count after 2nd trip up Everest and reps complete mosey back to stop sign for 15 4ct Mtn Climbers

Mosey to Top of Dragons Tail…12 light poles total…Light Pole 1- 10 merkins Light Pole 2 10 4ct flutters.  So on until each is completed 3 x’s

Mosey back to AO line up on baseline.  Lunge down jog back.  Next time down bear crawl with push up at every parking space line.

Circle Up

MARY:
Finish up with abs 25 4ct American Hammers, 25 4ct Freddy Mercury, Side Crunch L and Side Crunch R x10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mostly God whispers he doesn’t yell.  If we want to know what he’s saying to us he uses his word more than anything else.

James 1:5

If you need wisdom, ask our generous God, and he will give it to you.  He will not rebuke you for asking.
MOLESKIN:
I
ANNOUNCEMENTS:

Levels of Burpin’ Bernie

THE SCENE: 40ish and damp, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to rails. Battle buddy up and knock out 100 inverted rows as a team while one HIM runs down in back in the parking lot before relieving battle buddy.

Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Shoutout to Erector, Judge Judy, and Trolley for making it all the way to level 10!

MARY:
No time. Arrived at AO with two minutes to spare.

COUNT-OFF & NAME-O-RAMA
18 HIMs came out to support me for my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally. 

MOLESKIN:

Shoutout to Erector for knocking out a long pre-run and to Bagger and Judge Judy for joining me in the pre-ruck.

ANNOUNCEMENTS:
Bring snacks on Wednesday and Friday for the kids at the Wesley House.

Toad in the hole

THE SCENE: 28 n cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PARTNER up and sling shot ruck 1.5 miles. P1 takes off w the sand bg(60lb) at a brisk pace. P2 stays back and does 10 merkins/10 squats both with ruck on. P2 then ruck runs to catch P1. P2 takes sand bag and goes ahead while P1 stays back for the same 10 and 10 of merks and squats. repeat this until we make it around the loop back to the HOLE(pavilion down by the creek)
THA-THANG:

Toad in the hole ALL with Ruck ON

50 squats

10 body builders

40 big boys(ruck on front)

10 body builders

Lunge to cone(60 yards), run back

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run back

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run back

10 body builders

40 big boys

10 body builders

50 squats.

one lap up and around lovers lane

MARY:

COUNT-OFF & NAME-O-RAMA
7 pax kicked ass and swallowed the toad in the hole
CIRCLE OF TRUST/BOM:
New year to try new things.

MOLESKIN

signed up for Yoga, something I have never done before. I hate stretching but need to try something different because what I am doing now is not working! That’s just one thing I am trying that is new to me but not going to hold back on any new and different opportunities. Having said that, SHOUT out to BAGGER and SPOTTER for trying new things, posting at the BURBS! I think Bagger may have been a little apprehensive on posting at the burbs. Well, I can tell you Spotter and Bagger held there own. I think they realized perception is not always reality and you never know until you try something new. They both kicked ass and glad they stepped out of their normal AO to try something new. Yep, guilty of this too. Most of the reasons I hold back or elect not to do, is not believing that I can do it. Not something I want to do anymore, hold back on expanding my horizons, so to speak. Today was a great day and looking forward to tomorrow!

AYE

 

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Elevation Training

THE SCENE: 38 degrees and clear skies!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Tempo Merkins (IC) x 10, Box Cutters (IC) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro stopping for PT along with the way.

PT# 1

  • 10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), 15 Hello Dolly (IC), 40 LBCs

PT# 2

  • 20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 3

  • 10 Burpees, 20 Tempo Squats (IC), Side Lunges (10 each leg), 15 Freddie Mercury’s (IC), 15 SSH (IC)

PT# 4

  • 20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 5

  • 10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), Side Lunges (10 each leg), 20 Big Boys

Mosey back to AO

MARY:

20 Tempo Squats (IC), 10 American Hammers (IC), Captain Thor made it 4/16, 20 Merkins

COUNT-OFF & NAME-O-RAMA:  12 HIMs killed it today! Bonus points to Judge Judy, Doubtfire and Spotter for joining me on PreRuck!

CIRCLE OF TRUST/BOM:

“Man Plans, and God Laughs.”  This was a saying my wife shared with me when we were discussing 2018 and everything that transpired this past year.  2018 was an exciting and stressful year for us with many things happening personally and professionally.  We are both meticulous planners and like to have everything in order.  With my job situation, we have been reminded that just because you want something to happen a certain way, that doesn’t necessarily mean that is how it is supposed to happen.  You have to have faith that everything happens for a reason and it will work out appropriately.

Proverbs 19:21 – Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails.
MOLESKIN: Prayers for Pink Eyes father as he deals with cancer

ANNOUNCEMENTS: Judge Judy on Q this Friday!  Come out and support him at JUCO!