F3 Knoxville

Tag: Commission

Wallz ‘n’ Crawlz

THE SCENE: Warm enough that it’s not cold, but also cool enough that it’s not hot. Clear enough that it’s not cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
Travoltas x10 each side
Mtn Parkers x15 IC
AGT (AKA Failure to Launch) xLucky7
Crabettes x15 IC

THA-THANG:
Grab a handful of cones and mosey to the main quad.
One hand and one leg up on the wall, 20x merkins OYO.
Mosey to the covered entry, bear crawl down the stairs, then mosey around up the ramp and back to the wall.
Other hand and other leg up on the wall, 20x more merkins OYO
Repeat mosey

Now that everyone is familiar with the running portion, partner up for Dora-style:
50 8-Count Body Builders
100 6″ LBCs
150 Star Jacks
Running partner hops over the wall slalom style between about 6 cones set up on the wall, then bear crawl the stairs and back
Plank for the 6 when reps complete

Mosey to the back of the maintenance building for Rock the Block Merkins:
Plank up on 2 landscape CMUs. Follow Q instructions on rocking the block to rest on various faces, with a merkin after each rock.
30 CMU curls
30 CMU Tri-ext
20 CMU Squats

Mosey back to the AO, stopping about halfway for 20x BBS OYO

MARY:
Got a little time for the old gal.
30x Flutter Kicks IC
20x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX for the beatdown proper, plus a few more snagged some ruckin’ miles and made it to the AO just in time for the word
CIRCLE OF TRUST/BOM:
John 21
So, everyone knows today is the day after Easter. What did the disciples do after the resurrection? Kinda looks like they just sat around waiting for Jesus to show up and tell them what to do. In the meantime, I guess they got bored because Peter said, “Hey, I’m going fishing”. He did something. Something good, something positive, and it sound like he put his heart into it. BUT, as soon as he realized the Lord was the one calling from the shore, he dropped the good thing he was doing, stripped off anything that would hinder, and went hard after Jesus. If you’re not sure what to do, what you’re being called to, be patient, do good, and do it with all your heart as to the Lord. But don’t get so caught up in doing that you miss His call when it comes!
MOLESKIN:
What a morning… 12 PAX for the Elevation Challenge, 13 for the beatdown! Three weirdos killed the ruck so bad, they had time to finish a yoga routine, then get all cold and stiff before the beatdown…
ANNOUNCEMENTS:
Abridged – Thursday May 9th – Proceeds to OEW. Come out and support wounded veterans!

Sideways – Good Friday

THE SCENE: Wet and rainy 60 degrees.
F3 WELCOME & DISCLAIMER

Well, our Burpee Baseball got rained out. We really want to save it so we can do it at the Baseball diamond..  So things went Sideways from there and never let up..

WARM-O-RAMA:

  • 50 SSH with intermittent burpees and double time SSH.
  • Lunges
  • Tempo Squats
  • Travel to workout location: Mosey, Kereokee, Bear Crawl, Crawl Bear, Guerilla Strut, Crab walk, Sideways Crab Walk, Backwards crab walk, Bear crawl, Bernie to Overhang

Sideways:

First Set of Elevens:
Side Crunches (Side Hope and Side Lunges to next station – face one direction)
Side Lifts (Side Lunges and Side Hope to previous station – face same direction)

Second Set of Elevens:
Four Count Travolta (Run between stations)
Mountain Parkers (Run between Stations)

Third Set of Elevens:
Imperial Walkers (Guerilla strut + Kereokee to other station)
Freddy Mercuries (Guerilla strut + Kereokee to other station)

However we only got to mid way on the Second Set before time ended.

MARY:
All time used during workout

CIRCLE OF TRUST/BOM:
Good Friday gents. Apologies, I wanted to have a chalice to take communion from but it was more than I could do. Praise the Lord we live off of forgiveness. Remember what He did for us!

ANNOUNCEMENTS:
Hardship Hill coming.

Debut of Mt. JUCOnte

THE SCENE: 50ish and clear
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
10 x Cherry Pickers, 10 x Windmills, 10 x Tempo Merkins, 20 x LBAC f/b
THA-THANG:
Mosey across the street and passed Mikata parking lot to some new proving ground. Welcome to Mt. JUCOnte! (reference to Mt. Leconte)

Slow trip up Mt. JUCOnte with a demonstration of five exercises to be performed along the five light poles up the center of the road.

Progressive workout performed as such:

Complete first station then run to second and complete. Run back to start and complete stations 1-3. Run back to start then complete stations 1-4. Run back to start then complete stations 1-5.

Stations:

  1. 10 x Burpees
  2. 20 x BBS
  3. 3 x Clockwork Merkins (performed on steepest part of hill) (perform one merkin at 12 o’clock, 3 o’clock, 6 o’clock, and 9 o’clock by rotating yourself after each merkin. one rep = one time around the clock)
  4. 40 x Monkey Humpers
  5. 50 x 4-count SSH

Our first trip up Mt. JUCOnte proved to be a tough one, but the PAX pushed through and got work done.

Mosey down to Mikata parking lot for some sprints, merkins, and squats on the way back to the shovel flag.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
10 HIMs started the weekend right with some mountain climbing.
CIRCLE OF TRUST/BOM:
Don’t place too much value in the things of this world, you can’t take it with you when you go.
MOLESKIN:
Shoutout to Moses who got left hanging solo on the pre-ruck and still killed it during the Q.
ANNOUNCEMENTS:
Hardship Hill, sign up

Baptism: What Are You Waiting 4?

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

  • Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
  • Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
  • Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
  • Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1:  C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50,  C4 Pickle Pounders x 50.  Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance.  I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters.  i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team.  if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders.  Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch

College Graduation – Saved by Grace

THE SCENE: 61 and clear…  Here comes summer
F3 WELCOME & DISCLAIMER 

This is the best job every, since I’m neither a professional or paid, yall can’t fire me. As much as you might want to after you do this workout.  In celebration of my VQ 1 year anniversary, we’re enrolling in college again, so we can progress through the years and Graduate!  A year of F3 has had me feeling like I’ve graduated .. in a sense..

WARM-O-RAMA:
SSH, Cherry Pickers, Empiracle Walkers. While moseying  to the “Freshman Wall”, do alternations of forwards and back crab walks, bear crawls and Gorilla shuffles (and a bernie or two).

THA-THANG: College

  • 25 Merkins + Freshman HILL
  • 50 Squats + Sophomore Hill
  • 75 Freddy Mercuries + Junior Stairs
  • 100 Burpees + Senior Stadium

TLDR;

At the CMU (aka Freshman) wall,  harken back to when you were a freshman.  Just doing a pushup or finding a class was a challenge.  So for freshman we keep it simple.

25 Merkins and run around wall.

Recollect that when certain people would for the first time, spend a full year at the dorms, eating potatoes and carbs for three meals a day, their thighs ended up being a bit large..  So we did a larger (from bottom to top) hill and

50 Squats + Sophmore Hill

Then, as a junior you were more refined, you were getting the hang of classes, and getting through the “CORE” classes as well as some of your major classes.. so:

Run the Junior Hill Stairs and do 75 (four count) Freddy Mercuries

Then, in preparation for the real world your major courses were kicking your tail, it was and is a long grind, you did what you had to, to reach the graduation finish line.. so

Run the Senior Stadium hill and follow it up with 100 Burpees.   Break-em up into sets of 15, then 10, and find a battle buddy to do whatever you can to graduate.

MARY:

In the spirit a of leave no man behind, we helped two HIM’s push through the last 20~30 burpess and made sure that everyone graduated.

CIRCLE OF TRUST/BOM:

As you drop balls today whilst you try to do everything that is on your plate, think about how it’s ok.  Lay that todo list at the feet of Jesus and plead that he helps you prioritize them. You can not do everything, and it’s ok.  There are not enough hours in the day and it’s impossible to please everyone.  Step by step is how you do it.  No matter if it’s a 100 burpees, progressing through the tough college years, or a mount Everest of todo items.

Congratulations to all HIMS who graduated today!

MOLESKIN:
Ouch, I can’t move my arms.