F3 Knoxville

Tag: Chaco

FNQ

THE SCENE: Pre-Hurricanish  Approx. 72 F

WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Krumpet

THA-THANG:
At Mt. Krumpet

At the base – 5 Bur-bees, 20 Merkins, 20 BB setups

Sprint to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bernie to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bear Crawl to top of Krumpet, Jog back

Mosey to Grinder and divide into 3 teams

Sprint to Station #1

10 pullups

20 Decline Merkins

20 Box Jumps

Sprint to Station #2

20 CMU Curls

20 CMU Presses

20 CMU Goblet Squats

Sprint to Station #3         5

20 inclined Merkins

20 Step ups each leg

20 Dips

Repeat circuit and if a team catches any group on station they do Bur-bees until that team is done.

MARY:

Flutter kicks X 15

Box Cutters X 15

COUNT-OFF & NAME-O-RAMA
18 Strong one FNG, AO is growing!

CIRCLE OF TRUST/BOM:

Six Ethics of Life

  • Before you Pray – Believe

It means not lose sight of the true meaning of worship and prayer.  To many people treat church as a form of entertainment not a means to improve one’s faith and relationship with God.

  • Before you Speak – Listen

To me it is especially important to listen, especially when the conversation is confrontational.  Try to listen to the issue before allowing emotion to take over.

  • Before you Spend – Earn

Avoid burdensome dept or burrowing from others if possible. For me this is not leaving beyond your means.

  • Before you Write – Think

Never write anything you wouldn’t want your mother to read.  Be careful with what you say on social media. Things never go away.

  • Before you Quit – Try

I think we have all got this one.  We wouldn’t be here if we didn’t.

  • Before you Die – Live

Don’t forget to spend time with your friends, family, take time to doing things you enjoy!

Feeling Lazy ?

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC, imperial walkers, imp squat walkers, merkins, monkey humpers , all 15-20 IC
THA-THANG:

Partner Up for Lazy Doras (no running)

Lazy Doras

100 merkins -One partner does 10 reps while the other planks, then switch

200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground

300 squats-P1 25 squats while P2 holds Al Gore

super 11s

1 cmu curl, 1 cmu triceps extension  over head , 2 cmu curl , 2 tri extension overhead , keep going till you get to 11 reps of each

11s, 1 big boy sit up , beat crawl 15 yards, 10 body builders , lunge back , 2 big boys, best crawl 9 body builders, etc…. until done

MARY:
Hello dolly x10 ic

slutter kicks x 10 ic

lbc x 10 ic

alterbatikg superman x 20 ic

madonnas x 10 ic
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
Success doesn’t come from what you do occasionally but what you do consistently
MOLESKIN:
Simplt put, be comsistent in everything you do. Keep pushing, keep coming out to F3, keep reaching out to sad clowns!  Keep on keeping on!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Jucomanjaro at Its Best (or Worst)

THE SCENE: JUCO AO, comfortable temps and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the base of Jucomanjaro:  Lunge Walk 20 paces, run about 50 yards, 20 squats, run again, repeat to the top, mosey to the bottom

Mosey to hand rails and benches. Do 15 supine pull-ups, 15 box jumps and then run to the end of the parking lot. Repeat once.

Mosey toward the pond. Mucho Chesto: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right.

Option 1: Run around pond and then head to the shovel flag

Option 2: Mosey to the shovel flag and Mary until the 6 gets in.

CIRCLE OF TRUST/BOM:
The WORD today came straight from The Word (i.e. the Bible).  I read a few verses from Matthew 6 (verses 19-21, 25, 26, 33, and 34).  To sum up (please read these yourself), the passage is talking about where our focus needs be:  serving God and therefore getting to Heaven.  Don’t worry about what tomorrow will bring.  Serve God today and “all these things will be added to you”.  It’s not saying what we need will just fall into our lap.  We have to put in some effort, but our focus needs to be on serving Him first because that’s what is truly important.  The trials of this life will be worth it in the end.
MOLESKIN:
Thanks to Booster for the opportunity to Q this morning.  I enjoyed it.  My legs are toast after tackling Jucomanjaro.  That hill is no joke!  Fast-n-Easy did it twice including his pre-ruck!  Trolley showed us how men do box jumps by jumping on top of the table-top instead of the seats of the picnic benches like the rest of us boys.

It was good to meet a few new faces this morning.  I will definitely return to Q again (as long as I am not shunned)!

35

THE SCENE: Probably about 70. Nice.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Arm Circles Front/Back x 10 each
  • Tempo Merkins x 10
  • Tempo Squats x 10

Indian run outer loop of park

THA-THANG:

Mosey to grassy area near Pav.

Slugger Special:

6 cones 20 yards apart. Do exercise with stated reps at each cone then sprint to the next. After last cone, bear crawl back 60 yards then jog it back to start. Repeat.

  • Cone 1 – Burpees x 10
  • Cone 2 – Jump Knee Tucks x 15
  • Cone 3 – Dry Docks x 20
  • Cone 4 – Merkins x 25
  • Cone 5 – Squats x 30
  • Cone 6 – Leg Lifts x 35

MARY:
2 rounds of the following:

  • V-Ups x 10 on 4 count
  • Side Crunch Left/Right x 10 each on 4 count
  • Superman for 10 seconds x 5

COUNT-OFF & NAME-O-RAMA
14 men got better today. Sharky was there but couldn’t find a tag.

CIRCLE OF TRUST/BOM:
I am at my fittest in my life at 35. I couldn’t hang out here with these men in the shape I was 10 years ago. I was a defensive tackle in HS and a powerlifter. I found my first year of college that my body did not need as much fuel as before and I cut out sodas. I lost 70 lbs in about 6 months. My point is, you are never too old to make the little lifestyle changes to be the fittest you have ever been. Fitter, happier, more productive. 😉
MOLESKIN:
Football field was all locked up so no staph infections from the turf!
ANNOUNCEMENTS:
Keep Bumblebee’s lady in your prayer.

Return to Core Mountain

THE SCENE: Jucomanjaro-r-us
F3 WELCOME & DISCLAIMER

Welcome to new FNG – Dave -> DC

WARM-O-RAMA:
Mosey to Juco-manjaro base and start the Thang!

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Run 300 feet (out+back+out)
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Run 300 feet (out+back+out)
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

The first time (back on August 8th, 2018) we ran out of time at station 11. This time we made it to 14 when 6:07 timer went off.  We used the Mary time to get to the top with half the reps and only running in-between stations.  NEXT time we’ll probably just run in-between each station.  That would probably leave extra time for warm up and marry.  

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

COUNT-OFF & NAME-O-RAMA
Snaggletooth, Neutron, Chaco, Booster, FNG(DC), Trolley

CIRCLE OF TRUST/BOM:
Reminder info about bible app that has compare mode to see different versions, reading plans, and verse of the day.  Verse today https://www.bible.com/verse-of-the-day Wait on the Lord : be of good courage, and he shall strengthen thine heart: wait, I say, on the Lord .  Psalm 27:14