F3 Knoxville

Tag: Edit

The little dipper amrap

THE SCENE: Crisp and cold in the high 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Moroccan Night Clubs, Tempo Merkins, Windmills, Little Baby Crunches

THA-THANG:
Mosey to Sophomore hill for 2-3 laps of circuit with:

10x T push ups

20x BBS

30x Flutter Kicks

40x Squats

50x Coupon Curls

Next Mosey to Quad area for 11s with Dips and Bobbie Hurley’s, Bear Crawls down the steps.

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” MLK  Even with all the evil and hardship in the world we have to keep moving forward and continue to be a light to the world to overcome darkness and trouble
MOLESKIN:
2 Corinthians 4:8-9
ANNOUNCEMENTS:
Forgot to ask

Staying Warm at Juco

THE SCENE: Cold, 20 degrees with a slight wind making the wind chill somewhere in the teens.
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

All of the exercises for the day were picking to work big muscle groups, in an effort to stay warm.  We tried a few new things, one of which was pretty challenging (Balls to the wall Indian Run means you hold plank for a really long time)!  3 rucked prior to the boot camp in an effort to be warm!  6 men did JUCO Rush.  Props to Guardrail for riding his bike every week, in the rain and in the cold!

2 laps around the small parking lot (.25 miles)
Speed Skaters (5 each Leg)
El Capitan 5 each leg (deep lunge with both hands to the ground)
20 Merkins OYO
20 BBS OYO

THA-THANG:

Mosey to loading dock near CMU’s
Count into 3 groups
3 stations
at box (for lack of a better word), do calf raises 25L, 25R, 50 together 100
at loading dock do leg lifts while holding yourself off the ground 20
at designated area, Merkins/squats 30 each
rinse and repeat x3
mosey to wall
20 squats OYO
at wall perform wall squat indian run
30 BBS OYO
15 incline Merkins feet on wall
BTW  (Balls to the wall or as close as you are comfortable) indian run back
El Capitan up hill behind wall to sophomore hill
Speed Skaters (10 each Leg) 20
Mosey down
Repeat x 3
Mosey Back to AO

MARY:
It was too cold to lay on the ground for some Mary!  We took advantage of our time elsewhere today.
COUNT-OFF & NAME-O-RAMA
13 for boot camp and 6 for Juco Rush
CIRCLE OF TRUST/BOM:
How do you know the will of God?

Ephesians 4:25-32
Paul gives some guidelines on how we should act, ie things we should or should not do.  Scripture defines how we should act so that through prayer we can be more in tune with God.  If we don’t do the simple things listed in scripture., how can we expect big things from God?
MOLESKIN:
2 prayer requests:
Pool Boy is meeting with the Attorney today, it could be to finalize the divorce.
Curve ball has a colonoscopy coming up this week, pray that the prep day is “smooth”, and the the test reveals noting of concern.
ANNOUNCEMENTS:
Convergence coming up in early December at the Truck Stop.

Deek’s Quarters at JUCO Rush

THE SCENE: Perfect weather for some fast running on the track: almost cold, no wind, and Edit makes his first appearance (of many) at the Rush!
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Slow mosey from JUCO down to the Academy (fancy name for high school) track, which is a gentle downhill almost the whole way. Then four 100-yard strides on the turf to wake up the legs, open up the hips, and get some turnover going (full recovery between). Strides = steady acceleration for 10-12 paces, controlled speed for 10-12 paces (just below a sprint), smooth deceleration for 10-12 paces (counting just one leg).
THA-THANG:
Deek’s Quarters, shamelessly borrowed from here. This is 3 miles of total running with 2 miles of quality work, but the secret is in the recovery. Nothing fancy here, just good, hard work.

  • 8 x 400 meters (8 x 1 lap), just under 5K pace (fast, but not a sprint)
  • 200 meters “float” recovery after each repeat, 1 minute per mile slower than 5K pace (this is not a jog, this is still running)
  • Example: if your 5K pace is 6:00/mile, then each 400 should each be completed in 1:28-1:30 (5:52-6:00/mi), and the 200 “recovery” should be at 7:00/mile (or faster).

This is tougher than your typical 400s workout, the heart rate never drops much between 400s, and the pain builds throughout. Those first few steps of each 200 are a fight every time to keep running and NOT jog (or walk). Great work from all 7 this morning.

Slow Mosey back to JUCO for a nice round of penalty burpees, one for each of us that forgot a canned good (23 total!). Then count-off, name-o-rama, and COT/BOM lead by Anchorman.

The run back to JUCO is always deceptively long. 1.5 miles up a gentle grade on the way back is way longer than 1.5 down a gentle grade at the beginning, but having the workout in the rearview mirror always feels good.

MOLESKIN:
These kind of workouts are much easier to show up for when I know I’ll be suffering (and getting better) with friends. Makes me grateful for this group of guys. If you haven’t been to JUCO Rush, you should check it out.
ANNOUNCEMENTS:
Brolympics this Saturday, aka the annual shaming of the runners.

Calf Raises and Bear/Crab Races at JUCO

THE SCENE: 41F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward (IC) 4 CT x 10

Baby arm circles backwards (IC) 4 CT x 10

Overhead clap (IC) 4 CT x 16

Side Straddle hop (IC) 4 CT x 20

Mountain Climbers (IC) 4-count x 20

Tempo squats (IC) 4 CT x 10

Squat Calf raises (IC) 4 CT x 10

THA-THANG:

2 lines Mosey to coupon pile  

Surprise stop for 5 Jumping Spiders OYO  x 2

Surprise stop for 10 Jumping Spiders OYO  x 1

Surprise stop for 10 Smurf Jacks  OYO

Grab a coupon – all in cadence single count

Overhead triceps combined w/ Calf raises x20

Hold Squat and do Curls x20 

Repeat both

Mosey with coupon to top of sophomore hill, stop halfway to do 10 Merkins OYO 1 hand on then switch to other hand and do 10 more Merkins 

Bernie to the top of sophomore hill

Grab a tall curb. 

Tricep dips  (IC) 4-count x10

Squat Calf raises (IC) 4 count with coupon held out in front

Tricep dips (IC) 4-count x10 – Optional Coupon on lap

Squat Calf raises (IC) 4 count with coupon held out in front

1 lap around the hill doing a Bernie back up to the top

Tricep dips (IC) 4-count x10 – Optional Coupon on lap

Squat Calf raises (IC) 4 count with coupon held out in front

Mosey to Coupon Pile

Hold blocks overhead and do squat calf raises x20

Return coupons 

Mosey 

Halt for 10 more Jumping Spiders OYO

Halt for Flutter Kicks (IC) 4-count x 20

Indian crab bear race from 1 line to the next approx. 20 yards  ( groups of about 5 ) 

Repeat for another race. 

Mosey 

Front Parking Lot

10 Merkins OYO then side shuffle to the end then 10 squats OYO side shuffle back

20 Mountain Climbers then side shuffle to the end then 20 squat calf raises OYO side shuffle back

MARY:
Judge Judy led us in 23 burpees as payment for our lack of food donations. Lessons were learned. Tears were shed.
COUNT-OFF & NAME-O-RAMA

29 HIMs: Weedwacker, Anchorman, Commission, Curveball, Downhill, Erector, Frenchie, Gump, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Spotter, Shingles, Guardrail, Alter Boy, Mandolin, Rosetta, Trolley, Slappy, Hydro, Kenjo, Edit, Mailbox, Butcher, La-Z-Boy

!!!Welcome FNG “Geo Crap” !!!

CIRCLE OF TRUST/BOM:

The Word:  Romans 7:18-25 – Released From the Law, Bound to Christ – Pauls submission to Christ

For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22 For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord!

The 1st time that I truly heard this passage was about 3 years ago when I was a part of a group at church called Strong Hearts.  

I’m so thankful that Paul wrote this because we have all been there. We are cruising along in our Christian lives and then we fail. Then we feel the guilt pile on us.(Verse 24) We failed our father. (Verse 25) Our saving grace. Thankful that one of the great superheroes of the Bible laid it all out and admitted his struggles for an example for us.

MOLESKIN:

Prayer requests. Praise that Sargent Slaughter’s wife is recovering. Prayer for guys at F3 with injuries. Safety for Brolympics

ANNOUNCEMENTS:
Brolympics Saturday at 6:45AM – The Asylum – Lakeshore Park

The No Q Q There will be burpees

THE SCENE: Not so humid, almost cool
F3 WELCOME & DISCLAIMER: First, some discussion.  Nobody signed up to Q. Charmin takes the Q 
WARM-O-RAMA:
SSH (4ct) x 50; 5 burpees OYO; Cherry Pickers x 6; one lap around the AO parking lot; little of this here and that there.
THA-THANG:

  • Mosey to the bottom of the dragon
  • Route 66 up the dragon – burpees
  • back down to the bottom and 25s (merkins and LBCs x4) till the 6 arrives
  • Route 66 up the dragon again – jump squats
  • back down to the bottom and 25s of Carolina Dry Docks and Flutters (4ct)
  • Mosey to Circus Maximus
  • 5 burpees into a sprint to the other end.  Then 10 squats and slow mosey back.  Repeat
  • Mosey to Baby Cardiac.  Bernie up with 3 burpees at the top, back down with 10 Merkins at the bottom
  • Back to the AO

MARY:
One round of Howling Monkeys, one round of Merkin Ring of Fire, with everybody holding at 6 inches every other set of 5 Merkins, one round of Jump Squat Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Because I had not planned to Q, I didn’t really have anything inspiring lined up.  The word is:  We need more guys to step up and Q.  Who can commit to once a month?  We’ll provide plenty of help and will co-Q with you.  It’s not that hard.
MOLESKIN:
Carney says go see “The Game Changer” movie.
ANNOUNCEMENTS: