F3 Knoxville

Tag: Barnacle

Journey Up JUCOmanjaro

THE SCENE: 56°F, mostly clear, about half of a moon shining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x20 (IC)
  • Merkins x2 (OYO)
  • Imperial Walker x20 (IC)
  • Merkins x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Merkins x6 (OYO)
  • Burpees x10 (OYO)

THA-THANG:

Mosey across Hardin Valley Rd to the base of the ridge.

Run up the ridge, stopping at each of the 4 cones along the way.

At each cone, do:

  • 10 Mountain Climbers
  • 10 Derkins
  • 20 LBCs (feet up hill)

At the top of the ridge, do 4 corners:

  • Squats x20, bear crawl to next cone
  • Flutter Kicks x20, lunge to next cone
  • Dry Docks x20, bear crawl to next cone
  • American Hammers x20, lunge to next cone

Rinse and repeat, AMRAP

Mosey down the ridge

MARY:

  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

Trolley, Waxjob, Booster, Snaggle Tooth, Barnacle, Archie (QIC)

CIRCLE OF TRUST/BOM:

Raising teenagers is a serious potential source of anxiety for me. The reality that I can’t control them keeps getting more and more obvious. My son turns 16 next week and it is reminding me that the main thing left for me to do is to pray.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

http://bible.com/59/php.4.6.esv

MOLESKIN:

I like the name JUCOmanjaro, Booster. No other AO has a hill like it with its 240ft of elevation. It’s a nice view from up there!

Mosey Around the Matterhorn

THE SCENE: 50 and clear

40 Merkins on while F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
IC 20 4ct Imperial Walkers

IC 20 4ct Gas pumps

IC 20 4ct Tempo squats

THA-THANG:
Mosey to the Matterhorn

IC 20 4ct Bridge March

Broad jump to the light pole, sprint the rest

Mosey to the pav-a-lon

  • 10 pull ups
  • 10 Burpees
  • 10 squats
  • x3

Mosey down the backside of Matterhorn at the bottom

  • 50 Merkins
  • 50 Squats
  • 50 Deadbugs

Lunge halfway back up Matterhorn run to the top

BBS for cheetahs while they wait for the 6

Mosey back to the AO
MARY:
Floor Wipers

Around the world Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Love as you should.   Don’t just love other Christians, or other guys from F3, or those of the same color, political party, sexual orientation, or college football team.  Jesus came to this earth and spent time with ALL the sinners, not just the ones who had chosen to follow him.

He came and saved all of us, not just his favorites.  Love one another and don’t judge one another.  I live in glass house and I don’t want others throwing rocks at me so I am sure not going to throw rocks at others.

The next time you get angry with someone based on them cutting you off in traffic, posting something on the Book of Faces, their stance on certain issues, or use them as the punch line to one of your jokes.  Remember Jesus died for them just as much as he died for us.

ANNOUNCEMENTS:
TTTP October 28, all are welcome

2nd Anniversary of F3

CMU Classics

THE SCENE:    44 and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Side Straddle Hops x 10 IC
  • Merkins (4ct) x 10 IC
  • Burpees x 10 OYO
  • Run in place while those without a CMU ran to get a pee rock

THA-THANG:

 

Mosey to the hockey rink

  1. Battle buddy for DORA 3-2-1
    • 300 CMU Squats,  200 CMU Merkins (go deep between blocks),  100 CMU Big Boys
    • Battle buddy sprints to far side of rink & performs 10 BBS, stopping each time they cross center court to perform 2 Burpees (4 total per trip across & back).
  2. CMU elevators
    • Work your way up the elevator in the following order.  Then work your way down in reverse order.
    • Corner 1:  20 curls
    • Corner 2:  20 curls; 20 squats
    • Corner 3:  20 curls; 20 squats; 20 front deltoid raises
    • Corner 4:  20 curls; 20 squats; 20 front deltoid raises; 20 calf raises

MARY:

  • Little Baby Crunches (4ct) x 51 IC
  • Channel Changers

COUNT-OFF & NAME-O-RAMA
19 total:  Peach Fuzz, Rainfly, Tweet-E, Dinghy, Showcase, Shooter, Flute Loop, Underhand, Beuller, Ribbed, Bowflex, La-Z-Boy, Sharpie, Mayberry, Frosty, Butters, Barnacle, Bartman, Treehugger (FNG)

CIRCLE OF TRUST/BOM:
In 2 Timothy, Paul writes a very familiar passage stating that he has fought the good fight and finished the race.  In relating that to modern day F3 – today was the first cold morning of the fall season.  Long sleeves were out in abundance.  My challenge to the PAX was to not let the upcoming cold season be a barrier to getting better each day.  Keep setting the alarm, keep pressing forward, keep showing up.  Champions are made when it’s cold.  When I am older I want to look back on my life and say I gave it all I had…..that means leaning into the hard situations and dealing with sometimes miserable circumstances.  If we keep leaning in and don’t give up, we will also be able to say that we have indeed fought the good fight and finished the race strong.  Don’t let the winter weather turn you into a Fartsacker!!

MOLESKIN:

ANNOUNCEMENTS:
Truckin’ to the Pound:  Oct 28th

Okay, What Now?

THE SCENE: 50 Degrees with a nice breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey a couple laps around the parking lot
  • SSH (IC x 43)
  • BAC (IC x 10 F&R)
  • Imperial Walkers (IC x 15)

THA-THANG:

  • Mosey to The Sophomore
  • 11’s: Plank-Tuck Merkins and Bobby Hurley’s
  • Mosey to the coupon pile
  • Curls x 10, Squats x 10, Overhead Presses x 10, Run the Steps.  Rinse and Repeat x 3
  • Mosey to the courtyard walls
  • Dips x 10, Declined Merkins x 10. Rinse and Repeat
  • Mosey back to the Flag

MARY:
BBS for the jack rabbits.

COUNT-OFF & NAME-O-RAMA
17 HIM’s this morning including 1 FNG.  Welcome Bologna!

CIRCLE OF TRUST/BOM:

We are going to have times in our lives when we feel like hitting the reset button.  Times when we need to stop, take stock of our current situation, and then find the direction and motivation to move forward.

Galatians 6:9-10  So lets’ not get tired of doing what is good.  At just the right time we will reap a harvest of blessing if we don’t give up.  Therefore, whenever we have the opportunity, we should do good to everyone – especially to those in the family of faith.

MOLESKIN:
What a great way to start my 44th year on the Big Ball.  The PAX showed up ready to burn some goo; mumble chatter was high and the effort was amazing.

JUCO with 3 FNGs

THE SCENE: Crisp morning with some nice dew in an unfamiliar place.

WARM-O-RAMA:

10 x Cherry Pickers

10 x Tempo Squats

3 burpees

10 up/down merkins

Lil bit of this and that

10 x Little baby Arm Circles forward and backward

Mosey

THA-THANG:

Split Open and Melt

10 burpees, merkins, squats followed by nine, then eight of each etc.

Mosey to some benches

Alternated dips and box jumps for ~30 seconds each two sets of each exercise

Mosey back with some lunges thrown in on the way back to the AO

Back at the AO

Partner ab work

Raised leg pushdowns

Followed by some suicide sprints to be capped off with some cadence flutter kicks

COUNT-OFF & NAME-O-RAMA

8 PAX with 3 FNGs

CIRCLE OF TRUST/BOM:
Often we end up in places we may not like. It is best to accept personal responsibility and try to alter the future with introspection and change within. I encourage you all to find one or two things to be better at each week. If you were to do that diligently, I imagine you would be far happier at the end of the year than not. Personally, I am a bit distant with friends and family. I have been trying to be more open and communicative with them.