F3 Knoxville

Tag: Chaco

Chopping Wood on The Moroccan Boat

THE SCENE: COLD but warmed by the fire of Christ within the PAX!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Short and sweet – SSHs (IC) Cherry Pickers (IC), High Knees
THA-THANG:

  • PARKING LOT ASSAULT – rotating bear crawls and lunges across entire student parking lot. Felt like July after.  Mosey….
  • WOOD CHOP GRINDER – 5 rounds of 20 Wood Choppers w/CMU, 20 Squats w/CMU, 20 Curls w/CMU, 20 Lat Rows w/CMU, 20 Merkins, Run up hill stairs and touch building, Rinse and repeat.
  • To boost morale, QIC introduced the all new “Moroccan Boat Club” exercise: on 6, boat position, while doing 4ct Moroccan Night Clubs. (X25) (IC). Mosey….
  • ROUTE 66 – Stop off at Sophomore Parking lot for a quick Route 66. ×1 Burpee increase with every pole (6 poles, 21 Burpees total). Mosey to AO….

MARY:
7th Cicle of Plank Hell – PAX formed circle in plank position, go around circle, increasing PAX Merkins every round. Cashed out with 30 4 Ct Flutterkicks.

COUNT-OFF & NAME-O-RAMA
12 Strong
CIRCLE OF TRUST/BOM:
Just before he passed away, 99 year old Rev. Billy Graham was asked what, if anything, surprised him about life. His response was “the brevity of it.” Life on earth is short.  We need to prioritize, re-focus from time to time on what is truly important.  Our relationships with others are the only thing we will carry with us into eternity.  What is more important? Prioritize them now, spend quality time with your spouse, children, siblings, parents, co-workers, etc. Focus on genuine, beneath the surface conversations with others and develop/cultivate meaningful, God-Centered relationships with them. Your warmth will represent Christ well.
MOLESKIN:
Special points to Bagger, Chaucer, Doubtfire, and FastnEasy for showing up to pre-ruck the JUCO mountains with QIC.
ANNOUNCEMENTS:
3rd F coming up

A Patient Ascent Up Jucomanjaro

THE SCENE:  42 Degrees and Clear Sky, Perfect weather for a VQ

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro with “Stops” along with the way.

Stop# 1 (Bottom)

  • 5 Burpees, 15 Tempo Squats (IC), Lunges (10 each leg), 10 Bobby Hurley’s

Stop# 2 (3rd Sewer Grate)

  • 15 Merkins, 15 Big Boys, 10 Flutter Kicks (IC), 50 Mtn Climbers

Stop# 3 (Turn Out)

  • 5 Burpees, 15 Tempo Squats (IC), Side Lunges (10 each leg), 10 SSH (IC)

Stop# 4 (Concrete Block)

  • 20 Shoulder Taps, Plank (45 seconds), 20 LBCs, 10 Freddie Mercury’s (IC), 15 Merkins

Stop# 5 (Top)

  • 10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, Plank (45 Seconds), 20 Plank Jacks

Mosey back to AO

MARY:

10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, 15 Merkins, 10 Flutter Kicks (IC), 10 Body Builders, Peter Parkers

COUNT-OFF & NAME-O-RAMA

15 HIMs got better today with 1 FNG (Salad Bar)

CIRCLE OF TRUST/BOM:

PATIENCE – One of the major issues I have is my lack of patience.  This is true for many different things whether we are talking about dealing with people I know, the general public, neighbors, sports, etc.  Lately, I feel like my patience is being tested constantly and God is letting me know that I have a lot more work that I need to do.

Colossians 3:12 – Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.

Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer.
MOLESKIN:

ANNOUNCEMENTS:
Food drive

Being a Light in a World of Darkness

THE SCENE: 30’s, Hard to Breathe, Great day for F3.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHs, Cherry Pickers, Moving Warm-o-Rama: SS, Mosey, Bear Crawl, Mosey, Inch-Worm, Mosey, Bernie, Mosey to NE side of JUCO
THA-THANG:
#1 – Route 66 style grinder: 10 lightpoles along road, stopping at each one for “snacks” – 5 Wide Merkins, 5 Diamond Merkins, 10 plank Jack’s, 10 Bobby Hurley’s. (It got really quiet at about pole 6.) Mission Complete – Mosey to large lightpole in middle of NE parking lot…

#2 – “Wheel of Fortune” to boost morale: PAX form circle around pole, each approx 10 yards from pole. One by one each PAX calls out an exercise, circle completes 20 reps of said exercise before bear crawling to pole and crawl bearing back.  Rinse and repeat. (Picks: 4ct Flutter Kicks, 4ct Russian Twists, Merkins, Squats, Hello Dollies, Crabettes, Burpees (UGH), Carolina Drydocks). Mission Complete – long Mosey to creepy loading dock area.

#3 – Grab a CMU, complete 30 Woodchoppers w/CMU, 20 Squats w/CMU….Mission Complete – Mosey back to AO.

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
Bagger, Booster, Chaco (respect), Spotter, Snaggletooth, Trolley, Crotch Rocket, and Judge Judy
CIRCLE OF TRUST/BOM:
QIC shared a story of a friend “Rick” who lost his young child in a swimming pool drowning accident. At the hospital, while his child was taking his last breaths, the wife was bedside and uncontrollably grieved. When the husband arrived and came into the room, the wife’s testimony was that upon seeing her husband – who was extremely calm – she immediately felt his presence, warmth, and calmness and stated she literally changed in an instant and just knew everything would be okay.  We all know people that have that presence. They are the people you call to get Godly counsel in the midst of tragedy, the person you seek out when trouble comes. Are you that for your wife, children, friends, co-workers? I’m convinced, the only way to have that warm, inviting, calm presence (which we and others all need) in hard times is to have a deep, personal relationship with the one who will make all things right one day, Jesus.  If you have that, you can’t help but see tragedy as God does – temporary. BE that person and you will be a blessing to others and leave behind a legacy that points to Christ.
MOLESKIN:
Trolley arrived on two wheels with his gas foot thru the radiator and hair blown back but he made it.
ANNOUNCEMENTS:
Praise for Booster’s dad’s successful surgery. Prayers for all traveling in the coming days.

I see a theme here…..

THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
windmills 10

2 burpees

Imperial Walkers 10

4 burpees

tempo merkins 10

6 burpees

Lil baby arm circles 10

8 burpees

SSH 10

10 burpees
THA-THANG:

cones of “fun”  pretty sure that stood for ( F U Nate)

sprint 20 yrds  10 BBS

sprint 20 yrds 10 merkins

sprint 20 yrds 10 Freddie Mercury

sprint 20 yrds 10 CCD

sprint 20 yrds 10 burpees

Rinse and repeat

mosey to the side

Brickyard BearCrawl 10 ppl, so crawl to 10 merkins

5 burpees

Back to top of the cones of FUN

5 burpees Skip 20 yrds

5 burpees Lunge 20 yrds

5 burpees Hop 20 yrds

5 burpees Crawl Bear 20 yrds

5 burpees Burpee Broad Jump to the start

Mosey to the stop sign 5 burpees

mosey to the 5mph sign…5 burpees

light pole to light pole Bernie

mosey to the A/O 4 Corner

corner 1 5 merkins,

corner 2 5 mrks, 10 bbs

corner 3 5 mrks, 10 bbs, 15 Squats

corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start

5 Burpees

MARY:
Flutter Kicks IC 10

Hello Dolly IC 10

Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!!  if you write it down, you are 42% more likely to complete your goal

Proverbs 22:6  Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:

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

25 Burpee Hill Races

THE SCENE: Post-rain wet goodness. ~55 degrees.
F3 WELCOME & DISCLAIMER
I am neither a professional trainer or preacher.  Grace is appreciated.
WARM-O-RAMA:
SSH, Cherry Pickers, High Knees, But-kickers, Split Merkins, Lunges
THA-THANG: 25 Burpee Hill Races

2 Hims race against each other doing 10 Burpees at top and bottom of adjacent staircases with a final 5 burpees at the top of a hill that is 100 Meters away.   The remaining HIM’s engage in other various torture techniques such as

  • Crab Walks 25 yards
  • Bear Crawls 25 yards
  • Matching Burpees that the racers are doing
  • Bernee 25 yards
  • Sprint 25 yards
  • Lunge 25 yards

When one group of two hims finish their race, the next group of two HIMs pulls a burpee variation ball from the basket of burpee variation balls and commences their race.  Once everyone has raced, then the whole group races against each other for one final round.

MARY:
Push the burpee bucket back to the AO by taking turns doing a crab walk push, bear crawl push, bernee cary, mosey, side straddle (both sides).  Finish up with a Jail break.

COUNT-OFF & NAME-O-RAMA

Welcome Spotter – new FNG!

CIRCLE OF TRUST/BOM:
Capability Judgement Conviction – Please watch how you are prone to be judgmental not only of your wives looks but also of her accomplishments and capabilities. You might be aware of your tendency to judge visually but not only should you reject this attitude of the heart but also the judgmental attitude of their accomplishments.  Do not fall prey to the enemies (and worlds) comparison games – It is the way of death.  Choose life in the way of forgiveness, grace, and love.

Summerized all to well by Bartmans joke:

A man comes home and says to his wife when he comes home from work – “I’ve been at work all day and come home and the house is a mess and the laundry is not done – What have you been doing all day?” – To which she replies, “You’ve been at work all day and yet we’re still not rich – What have you been doing all day?”

MOLESKIN:
Apologies to FNG Spotter for a very steep ramp up to the burpee learning curve.

ANNOUNCEMENTS:
Congratulations to Judge Judy and all those who competed in the F3 Olympics