F3 Knoxville

Tag: Chaco

THIRSTY

THE SCENE: Low 50s and damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(IC) – SSHs, Tennessee Rocking Chair, Cherry Pickers, Windmill
THA-THANG:
Mosey to CMU pile by loading dock, stopping halfway for some Burpee Broad-Jumps.

Perform the following exercises using CMU (except Monkey Humpers):

  • Monkey Humpers x30
  • CMU Squats x30
  • CMU Swings x30
  • CMU Curls x30
  • CMU Overhead Press x30
  • CMU Calve Raises x30
  • CMU Bent Over Rows x30
  • 10 Burpees (cash out)
  • Short Distance Run and back

Repeat rounds with amounts descending to x25, x20, 15, x10, x5 for each main exercise. Burpees and Run remain same.

Mosey to Large Parking Lot.  Partner up at line.  One partner runs length of parking lot while other is on six doing Freddy Mercuries at line.  When Partner returns from run, he locks arms underneath sitting partner, performs rescue carry/drag approx. 15 yards to next parking line, roles  repeatedly switch until teams make the length of parking lot.
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:
QIC shared a story of being at Salsarita’s with his daughters and noticing all of the soda selections.  Point was made that only water truly quenches someone’s thirst.  Similarly, there are many options out there when it comes to “religion” but only one person can quench the thirst that is inside all of us for “something more”:  Jesus Christ who provides living water.

QIC shared an excerpt from a 60 minutes interview of Tom Brady back in 2005 where Brady stated his concern and exhaustion of constantly struggling with the thought that something more has to be out there for him but he doesn’t know what the answer is (even though he has everything: super bowl rings, married to a super-model, etc.).  The answer is Jesus.  We all have something inside of us that seeks and needs Him and are condemned, un-reconciled to God without him. Those of us that are in Christ know the peace and assurance that we have.  There is no struggle to find something more, His “yoke is easy and His burden is light.”  He is everything, the only essential in life, the only thing that will quench our soul’s thirst.
MOLESKIN:
Special thanks to Spotter for being present for the Pre-Ruck.
ANNOUNCEMENTS:

N/A

Discovering the Project

THE SCENE: Just above freezing and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 windmill, 15 Moroccan night club
THA-THANG:
Mosey to the playground and note the dip bars along the way.  We have got to use these!  Perform 3 rounds of the following:

  • 10 pull-ups
  • Run to the dip bars and do 10 dips
  • Run to the amphitheater and do 10 box jumps
  • stay at the dip bars on round 3 and do squats until the 6 gets in.

Long mosey over to the high school main entrance.  These are nice walls with a varying height for PAX of all sizes!  We have got use this!

  • 10 quasi-muscle-ups on the wall
  • 10 donkey kicks
  • 10 merkins
  • lap around circle in front of the school
  • repeat exercises and hold plank until the 6 finishes.

Mosey to the track for one more round of fun.  After a little detour to find an open gate, we assembled one the track for “Catch me if you can”.  One PAX Bernies while a partner does the called exercise.  When the partner completes the exercise, sprint to catch the other PAX.  Once caught, the partner that was running drops and does the exercise.  One full lap of doing 10 diamond merkins and one doing 5 burpees.  Mosey back to the shovel flag.
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
5 representing The Project today.
CIRCLE OF TRUST/BOM:
Isaiah 40:25-31  Be humbled by the awesome power of God.  We may “grow weary and tired” in this life and “stumble badly”, but “yet those who wait for the Lord will gain new strength; they will mount up with wings like eagles, they will run and not get tired, they will walk and not become weary”.
ANNOUNCEMENTS:
3rd F opportunity coming up.  Sign up for Hardship hill in May.

A JUCO Farewell

THE SCENE: 31 degrees but no precipitation! A beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Tempo Merkins (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 8, Tempo Squats (IC) x 10

THA-THANG:

Mosey to Sophomore Hill Bataan Death March Style (Indian run with PAX in back doing 3 burpees before running to the front).  Dora Style Workout with 100 Body Builders, 200 Merkins, and 300 Squats.  PAX not performing exercise will Bernie up the hill and do 5 Big Boys.  When your group is finished do Body Builders until 6 is finished.

Mosey back towards AO

MARY:
Cash out with a game of 11’s starting with 10 Calf Raises and 1 Burpee

COUNT-OFF & NAME-O-RAMA

12 HIMs crushed it today!

CIRCLE OF TRUST/BOM:

1 John 4:18 – There is no fear in love.  But perfect love drives out fear, because fear has to do with punishment.  The one who fears is not made perfect in love.

Today will most likely be the final time I Q in F3 Knoxville.  This week, my wife and I will be moving to the Atlanta Metro area to start a new chapter in our lives.  As the verse says above, we do not fear this change and are looking forward to it because everything has worked out how it was meant to.  The process for us to get to this point our lives has been very frustrating and stressful at times.  However, if things hadn’t worked out the way they did, I would have never been exposed to F3 and had the opportunity to meet and get better with all of you over the last few months.  For that, I am extremely grateful and consider myself lucky to have had that opportunity.

MOLESKIN:

Bonus points to Judge Judy and Spotter for joining me on the preruck!  I encourage some new people to give the preruck a shot.

ANNOUNCEMENTS:

Why do my legs hurt? Thank Judge Judy

THE SCENE: 40 and damp, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Imperial Walkers, Moroccan Nightclubs

THA-THANG:
Exercises with shuttle run to parking lines and “Bernies” back.

  • 10 Burpees
  • 20 Carolina Dry Docks
  • 30 Merkins
  • 40 Iron Mikes
  • 50 Leg Raises
  • 60 Sumo Squats
  • 70 LBC
  • 80 SSH
  • 90 Mountain Climbers
  • 100 Calf Raises
  • Jog a loop around the Parking lot

MARY:
Side Crunches, Flutter kicks, Bartman’s Pelvic thrust things(these hurt)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Don’t spread yourself too thin.  Focus on the things that are most important to you, faith and family.  Remember, don’t half ass 2 things, whole ass 1 thing.

A little ARMY TRAINING SIR

THE SCENE: Balmy 51 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: All In Cadence

SSH
Windmill
Tempo Merkins
Mt Climbers
Tempo Squats
Moroccan Night Clubs
Imperial Walkers

.
THA-THANG:

Line up in formation – the F3 JUCO flight
Jody over to Heartbreak ridge (C-130 Rolling Down the Strip)
  • Low Crawl up the Hill (on elbows)
  • Freddy Mercury (25, IC)
  • Jog down the Hill
  • Flutter Kicks (25, IC)
Repeat 4x

 

Mosey to Brick Wall, Pair Up for Dora 1-2-3
  • 100 Derkins
  • 200 Dips
  • 300 Irkins (didn’t quite finish due to time constraints)

Jody back to the AO (Momma, Momma Can’t You See…)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Psalm 23

MOLESKIN:
Unit Cohesion – importance of F3, and a quick message about The LORD being our Shepherd.