F3 Knoxville

Tag: Erector

The Juco Jailbreak Tour – Emmanuel

THE SCENE:

drizzly & about 40 degrees.

F3 WELCOME & DISCLAIMER

Done while doing Thunder toes.

WARM-O-RAMA:

30 Seconds of each of the following

  • Thunder Feet
  • High Knees
  • Merkins
  • Iron Mikes
  • Imperial Squat Walkers to the right
  • Clap Jacks
  • Mtn Parkers

JUCO Jailbreak Tour

We renamed “The Juco Deck of pain” to the JUCO Jailbreak Tour because I like it better and it’s more of just the campus tour when we take out the two big hills (Mount Jucante and Jucomanjaro).  The full Jailbreak tour card set is here:

  1. 5 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Railing Pull-ups (at the pull up stations )
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 1 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 2 Career Path – Bear Crawl Loops (modified to be by front neon sign)
  16. 10 Maintenance Hand Stand push ups

We start out by randomly selecting a HIM to draw a card from the deck.  On the back of the card is written a location and an exercise.  We immediately do an all out sprint (Jailbreak) to that location and do the exercise.  Somebody then calls out a 30second count before the next person draws another card from the deck and we take off running.

Today our lucky winners chose #10, #8, #9, #11, #15, #16, and #1.

MARY:

Did Freddy Mercuries to the ACDC song Jailbreak. Each time they sang Jailbreak we did a Big Boy Situp.

CIRCLE OF TRUST/BOM: 

Emmanuel is His name.  He is with you! God is with us.  Live it, know it, believe it, and act on it.  In these hard times: ask Him questions. Talk to Him. Wait for Him. Trust Him. Have a close relationship with Him. He invites us to. He takes pleasure in helping, listening, challenging, teaching you.  You are his beloved child.  Every step, every second.  Remember that now and always.

Tree biscuit – The Project

THE SCENE: 56 degrees and drizzling wet.

F3 WELCOME & DISCLAIMER : Ya’ll are crazy.. but very welcome here.

WARM-O-RAMA:

  • SSH (20 normal , 10 Double time)
  • 15 Windmills
  • 15 Mtn Climbers
  • High Knees  + Double time

THA-THANG: The Tree Biscuit

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae:

  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
      • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • The Project 210 !!!!!!!!!!!!!!!!!!!!!!!!!!

Yes that’s right Two hundred and ten burpees.. And we ran a couple miles!

MARY:

We burped until the clock ran out.

CIRCLE OF TRUST/BOM:

Dueteronomy 17:7 “You must purge the evil from among you.”   Take this to heart men.  Purge the evil that lurks in you.  Bad habbits gotta go..  Swearing has to go.  Don’t be drunk.   Be kind not harsh.  Serve & support – don’t drain, dominate or trample.  Love – don’t fight, or fear. Surrender your ego and pride.  Lean on Jesus who is with us.

 

2.0 Black Friday Event

  • The Scene:
    • Overcast 50 degrees..perfect day for a workout at The Burbs!
  • Welcome/Disclaimer:
    •  Archie/Cheddar claimed they are not professionals, however we aren’t convinced..
  • Warm-a-rama
    •  Archie/Cheddar led the warm up.
      •  Cheddar sensed we were all a little sluggish from all the turkey, so it went like this:
        • Bur-pees
        • Squats
        • Merkins
        • Up Hil Leap Frog
  • Tha-Thang-FullHouse took over and led the way:
    •  Indian Run to the bridge. We frog jumped across the bridge and indian ran through the park to frog jump across the next bridge.
    • It was a free for all to the base of the hill…
    • Relay race up the hill with 2.0’s vs 1.0’s. Each partner runs twice!
      • 2.0’s grouped in 4’s while the dad’s were in 2’s
      • Dads handicapped with the Bernie
      • The 2.0’s were victorious!
    • Mosey on over to the Tennis Court
      • Partnered up and started at the practice wall.
      • One partner does a wall sit while the other partner bear crawled to the tennis net.
      • Repeat with Crab Walk
    • Regrouped at AO and headed to the open field with a Kickball
      • we played capture the ball. The Q punts the ball as far as they can..the PAX pursues. First to the ball gets to kick it next.
      • Each time we got the ball the 2.0 said their name and something they are thankful for.
      • Each 2.0 can only recover the ball once–allows everyone a chance.
    • Mosey back to AO-basketball court for some Suicides  Wind sprints or Ladders
  • Mary:
    • Flutter Kicks
    • Box Cutter
    •  LBCs
    • Planks
    • We finished up with a version of ring of fire. The kickball was passed around the circle. If you have the ball you do a burpee while the rest of the PAX follows the Q’s lead
      • FIrst Round was:
        • FLutter Kicks
        • Freddy Mercuries
        • LBC’s
        • Repeat
      • Second Round
        • Plank-left-center-right repeat until done.
  • Name-O-Rama
    • 18-(6-1.0s & 12-2.0s)
    • 2 FNK-s got names. We had T-rex(kick-flip) and Copperfield (erector)
  • COT
    • 1 Timothy 4:4-5
    • We talked about being thankful and specifically prayerfully thankful for all that god has created..
  • Moleskin
    • Look out for a new location and a 2.0 workout soon!a

Pool Boy’s 1st Annual Black Friday JUCO Discount Coupon Special

THE SCENE:
Black & gloomy – just as much gloom as getting up and going shopping on Black Friday should be! Actual weather: ~45°F and dry.

F3 WELCOME & DISCLAIMER (Administered):
I’m not a professional Pool Boy or anything else. Know your injuries especially after Thanksgiving Day being yesterday.

WARM-O-RAMA:
6 each x El Capitan OYO
6 x Werewolf OYO
16 x Tempo Squat IC
6 x Tempo Burpee IC (12-count Burpee aka nice and slow)
6 x Decline Pushup on Curb IC
6 x Tempo calf raises on the curb IC (also nice and slow)

THA-THANG:
To the COUPON pile: Black Snake – Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

TODAY’S SALE: Everything is $9.99!

9 hard reps 99 “easy” reps Mary until done
Werewolves Calf raises – 33 left, 33 right, 33 both
Boat – Canoe 3 sec rotate, 5 each 10 count break then repeat
Fairy Jack Burpees 1/4 pushups Flutter kick
Pistol Squats (each leg) 1/4 squats BBS
Wall pull-ups / hangs Wall jumps
Wall sits 15 sec on 5 sec off

Next Up: Team Dora with Unlimited COUPONS!

Each team to do AMRAP individually and as a team AMRAP, pushing yourself and your team.

Base Exercise 1st Round 2nd 3rd 4th
1st person CMU in front Curls Rows Kettle Bell Swing Goblet Squats
2nd person Run in between with CMU
3rd person CMU Overhead Thrusters OHP Tricep Extensions Piston

Q decided close to time that upon completion of 2 full rounds of each exercise the teams would switch to Heavy Freddies (bicycles with a coupon). Might have switched too early because we had time for Mary.

Mosey back to the AO + two wagon wheels & 1 jailbreak. Will likely do more Black Snakes in the future instead after feedback I’ve received.

MARY:
We made it back too soon as we actually had time for Mary…

16 x 4-count American Hammers IC

16 x 4-count Mountain Climbers IC

COUNT-OFF & NAME-O-RAMA:
JUCO Super Couponers (couldn’t upload or paste image for some reason but you can see the pic if you click it)
15 HIMs

CIRCLE OF TRUST/BOM:
Black Friday marks the “start” of the holiday (formerly known as Christmas here in America) shopping season. It shows where we put our values and what care about. As Christians, it is the start of Advent where we celebrate God becoming man. It was also on Black Friday in 2016 that my wife left me for the first time. I had been so long in sexual sin against her and she had faithfully prayed for and sought reconciliation. I had been caught sending explicit messages to a woman in October of 2016 but for weeks wouldn’t repent. It was the middle of a storm but my wife was so patient even though she didn’t know to what extent I’d sinned. She moved out but left a note saying exactly what I needed to do in order to regain her trust and reconcile with her. She even said I’d be angry at the end of the note and that’s why she’d written to me instead of telling me to my face. I was even angrier about that than she’d anticipated. After a weekend of self-indulgence and pity yet still in my pride, from that point on I did the things she asked for to save face and keep the “goodies” of marriage- but I NEVER ONCE truly repented until June 24th of this year as I said in my previous Q: Let the Word of Christ Dwell in JUCO richly.

Valuing things rightly, properly takes an attitude and focus not on yourself but on God and others. As Philippians 2:3-11 says:

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus, 6 who, though he was in the form of God, did not count equality with God a thing to be grasped, 7 but emptied himself, by taking the form of a servant, being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

3 questions we can take from this Scripture:

1. What are you valuing? Is it what the Bible says you should be valuing?
2. Are you considering others better than yourselves?
3. Are you asking (praying, begging, seeking) that God would give you the mind of Christ? If so, do it more and more. If not, confess and repent of not asking and ask God to help you ask and keep asking.

On Black Friday 2016 and until this year when my wife kicked me out of the house, I didn’t know what was truly important and did not humble myself. As I said before this was played out in my wife and I separating and now ending. Divorce papers were signed Nov 13, 2019. I valued everything but the one thing on this earth I’d now give anything to keep.

As we go through Advent, may you who read this 1) value the right things, 2) consider others better than yourselves, and 3) ask God to give you the mind of Christ so that you value what truly matters most – Jesus first, others second, and yourself last.

MOLESKIN:

Glad to have Abe from South Wake in North Carolina with us all week!

Pray for Cheatsheet & his daughter, Mandolin’s M’s mother with his M’s grandmother’s passing in her arms, Messi’s wife in the hospital, Junk’s wife’s post-chemo.

ANNOUNCEMENTS:
I forgot to say this but next Convergence next Saturday December 9th at the Truck Stop followed by 3rd F @Two Rivers Church.

Don’t forget about donations for the Veterans Home too! Mayberry will do whatever workout you plan if you say you’ll donate so don’t be shy (the last sentence may or may not be 100% accurate but the first one is!).

90 second AMRAPS x22

THE SCENE: slightly warm with heavy rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x tempo squats

10 x moroccan night clubs

THA-THANG:

each PAX received an exercise card upon arrival. a quick count-off after name o-Rama With Q as #1. in order, each PAX called out their exercise case resulting in a random mix of exercises performed for as many reps as possible in 90 seconds with a 30-second breather in between. the deck of cards included a random mix of exercises from the Lexicon that included exercises such as Pickle Pounders, Squats, Mercans, Little Baby Arm Circles, Freddie Mercury’s, Alphabet on 6, Flutter kicks, Bear Crawls in a circle, Planks, Mountain Climbers, Big Boy Situps, etc.. (Note: Pax made a quick mosey to the adjacent covered carport to get some cover from the heavy rain thanks to Trolley)18 various exercises were performed in approximately 42 minutes.

MARY:
None – Out of Time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
on this Thanksgiving eve, we can all find many things to be thankful for, many of them simply because of the country were fortunate enough to be born in. From our health to the food we will be blessed with this Thanksgiving to the Men we surround ourselves with in F3 and so on. Ultimately, being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others (coveting thy neighbor) and striving to acquire more and more material objects.

“Ephesians 5:20 New International Version (NIV)
20 always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
MOLESKIN:
Apologies to those 3 prayer requests that were mentioned. My short term memory loss strikes again.
ANNOUNCEMENTS:
a 2nd order is being gathered for Brolympics shirts. Also, See Mayberry with donations for the TN Veterans Home.