F3 Knoxville

Tag: Chaco

The Wheels on the Bus Go Round and Round

THE SCENE: Cool and Damp
F3 WELCOME & DISCLAIME

Warm Up
Side Straddle Hops@15
Arms Circles B/F@10
Arm Stretches
Michael Phelps
Cherry Pickers@9
Memory Match Game
Match an exercise and only do that exercise. Mismatch and do both exercises.  Match to eliminate the exercise from the game.
10 Burpees 5 Burpee Sit Throughs 15 Groiners 20 Squats
5 Burpee Sit Throughs 15 Merkins Bear Crawl 15 Groiners
15 Merkins 15 Pickle Pounders 15 Bigboys 10 Burpess
20 Squats Bear Crawl 15 Pickle Pounders 15 Big Boys
Workout ( The Kraken) 10 Each w/ CMU
Bent Over Rows
Sumo Squats
Overhead Press
Upright Rows
Swings
Incline Merkins
Decline Merkins
Cling and Press
Mary
15 BB, 15 Pickle Pounders, 15 Box Cutters, LBC’s  (1 Minute)

COUNT-OFF & NAME-O-RAMA

(12 Total) Butterfingers, Chaco, Dreamer,Drifter, Emeril, Fins, Neighbor, Pinocchio, Snorkel, Squeaker, Squiggly, Tin Man
BOM
Humility
I’ve found myself thinking about the necessity of humility lately.  I’ve started a new job, and I’m still in that awkward phase of trying to figure out where I fit in. However, it occurred to me that my own ego might be getting in the way.  When we put our own self-worth above others we find ourselves alone with only our own ego to defend.  True humility allows us to listen, ask for help, and opens our minds to new points of view.  It should not to be confused with modesty, because while modesty is also a good trait to possess it doesn’t always reflect our true feelings.  In summary, let’s all strive to have a little more humility in our lives so that we can be better leaders, parents, spouses, and friends.

 

 

Duck Poop Deck of Death

THE SCENE:

Seven men assembled for the inaugural JUCO Wednesday morning beat down.  The rain held off and the Q tried to bring some Florida sunshine, but unfortunately could not find his Florida oranges.  The PAX had to summon energy from within to tackle the Deck of Death.

The LORD’s Prayer

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Leg and upper body stretches
  • 25 SSH  (F3 count)
  • 15 Merkins (F3 count)
  • Mosey thru PSCC

THA-THANG:

Deck of Death:
Broke into two teams to sweat it out in front of an angry group of ducks.
Groups alternate Merkins/Flutter kicks while group member runs to get a card
Exercise (reps according to card, face card-10, Ace-11)
Hearts: Mtn. Climbers (F3 count)
Diamonds: Man Makers (8 count) [The PAX favorite!]
Spades: Air Squats
Clubs: Shoulder presses w/ rocks

The two teams were neck-and-neck on card count to avoid the 20 burpees for the losing team.  Due to time limits, an IOU had to be taken for the burpees.  The Q was puzzled on what happen to the Joker cards.

COUNT-OFF & NAME-O-RAMA

Booster, Fast-and-Easy, Chaco, Trolley, Snaggle-tooth, Waxjob and Speedo

CIRCLE OF TRUST/BOM:

We were reminded of the Fellowship part of F3 and the importance of friends while balancing family, jobs, and life in general.  The Q read an excerpt of a bio of Major Stephen Reich from a recent Operation Red Wings GRT in Tallahassee:

Major Stephen Reich was born on May 22, 1971, in Cleveland, Ohio. He entered the U.S. Military Academy at West Point on June 28, 1989, and was commissioned a 2nd Lt in the U.S. Army on May 29, 1993. He was killed in action during Operation Red Wings when the MH-47 helicopter he was piloting was shot down by an enemy rocket-propelled grenade on June 28, 2005.

A plaque rests on the back of a stone bench near the Shepaug River in Hidden Valley, part of Steep Rock nature preserve. The bench and a nearby bridge were dedicated in Stephen’s honor. The top of the plaque reads: “If you would seek his monument, look about you.” The quote is derived from the monument of Christopher Wren in St. Paul’s Cathedral in London.

MOLESKIN:

The PAX is doing well.  Prayers were sent out for those gearing up for school.  Also requests made to keep those battling addiction and continued healing and recovery in our hearts.  Congrats to Trolley on his 13 year anniversary!

ANNOUNCEMENTS:

  • August 4 – 2nd F event
  • August 11 – 3rd F event

Exposives

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

  • Squat Jumps
  • Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”

 

Circuit City

THE SCENE: Mid 70’s. Humid and Muggy. Does it ever change?
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.

WARM-O-RAMA:

21’s – Side Straddle Hop (Count 5 IC and the rest silent to 21. Everyone must stop on 21 exactly together or else..burpees as punishment!)
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
Main Circuit (8 stations):
Circuit from AO start down to new parking lots by playground. Sprint/jog in between exercises:
  1. 15 merkins
  2. 15 BBS
  3. 15 Crunchy Frogs
  4. 15 Carolina Dry Docks
  5. 5 Burpee pull Up
  6. 20 Dips
  7. Decline merkins
  8. 15 Box Jumps
Rinse and repeat for 20 min or until QIC says recover
25’s (ex. 7’s or 11’s) on baby hill
Bottom of hill workout: Hands above head squat jumps
Top of hill workout: Hand release merkins
Partner merkins sets of: x 15, 10, 5
Circle of Pain (COP) Abs!
Bear Crawl clockwise until told to stop..bear crawl counterclockwise until told to stop.
Not So Lazy Boys (my personal fav)
COUNT-OFF & NAME-O-RAMA: 27 PAX
Snitch, Dimples, Dog Bite, Rusty, Cheatsheet, Cat Gut, Woodshack, Possum, Fabio, Toll Bridge, Hot Tub, Compost, Carney, Umbro, Bunny, Lights Out, Mayhem, Flanders, Jenner, Gibbler, Slim Shady, Chaco, Pringle, Guano, Pusher
CIRCLE OF TRUST/BOM:
Frustrated with kids?
Frustrated with wife?
Frustrated with job, friends, family, health?
Depleted? Tossed around by the waves of life?
Isaiah 40
Biblical times war = more than matter between nations but also deities.
Peoples of conquered nationals pqxs often adopted conqueror’s religion b/c they believed their deity was superior to their own.
Don’t lose perspective of what’s important in life.
No one and no nation is big enough to be a threat to God.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
Prayers for Jenner to get an interview for med school (in Bahamas!). A 10 year dream in the making!
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.
3rd F event at downtown location Overlook. August 11!