F3 Knoxville

Tag: Erector

Full Body Burn

THE SCENE: Beautiful calm morning.  Watch out for Ants
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Partner Leg Swings

THA-THANG:
Reverse Indian Runs to CMU pile: Squats, Merkins, Burpees

4 Corners (75% mosey on the long stretch, recovery mosey on the short stretch).  Drop last Corner each round until only 1st Corner remains:

  • 1st corner w/ CMU’s
    • 25 Squats
    • 25 OH Press
  • 2nd corner(4 count)
    • 25 Freddie Mercuries
    • 25 Flutter Kicks
  • 3rd Corner
    • 25 Merkins
    • 25 Plank-Ups
  • 4th Corner
    • Superman Hold – 30 Seconds
    • 50 Feet Crossovers (single count)

Upper Body Burn

  • 25 Curls
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • 25 Tricep Extensions
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Curls
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Tricep Extensions
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • Calf Raises

MARY:
No Time for Mary!
COUNT-OFF & NAME-O-RAMA
25 Hims
CIRCLE OF TRUST/BOM:
A strong-hearted man mean having the power and freedom to be the man you want to be, no matter the circumstance and also knowing the only real and true thing about us is what God says about us

Faith is never static… If it is not increasing, it is decreasing.  Just like we exercise our bodies, we need to exercise our faith each day.
MOLESKIN:
Prayer Requests: Pool Boy – Finances/Family, Judge Judy – wife’s anxiety, Mr Rogers, Jim Johnson

ANNOUNCEMENTS:
N/A

Untitled Tuesday @ The Project

THE SCENE: Nice.

F3 WELCOME & DISCLAIMER: Same old (IMPORTANT) stuff. (One day, I’ll say everything the right way – without help from the PAX.)

WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 15 Arm circles – 4ct, IC (both directions)
  3. 15 Squat – 4ct, IC
  4. 10 Iron Mikes (2ct, rt leg) – OYO
  5. 15 Merkins – 4ct, IC
  6. 5 Burpees – OYO
  7. 10 Cherry Pickers – 4 ct, IC
  8. Mosey to ORHS Track

THA-THANG:
1. Bataan Death March@ORSH Track: Last PAX does 5 Burpees, then catches up to the front of the line. 2 ROUNDS AROUND TRACK. 2nd time around, 3 Burpees instead of 5. Mosey to K25 Hill.

2. Doras@K25: 1 partner starts on 100 merkins, 100 BBS, 100 squats, 50 Burpees, while other partner starts up hill. (We did ALL. OF. THIS. Kept wondering “What time is it? Surely, it’s time to head back to the Shovel Flag…”) Mosey to Friendship Bell.

3. Lunges from Friendship Bell back to Shovel Flag. (There’s been lots of mumble chatter about sore butts and thighs from the F3 Greenwood Iron PAX Challenge, Week 0. So, what better way to be ready for that kind of punishment than to keep up the pain? However, I know that I will totally regret saying this with all the mumble chatter about Iron PAX Challenge, Week 1…)

MARY:
Everyone had a chance to lead in 1 Mary exercise: Flutterkick, Freddy Mercury, Right Side Crunches, Left Side Crunches, Star Crunches, and HELLOOOOO DOLLY (“waddup girl?!” – Booster quote)

COUNT-OFF & NAME-O-RAMA
6 STRONG: Erector, Chaco (RESPECT-RESPECT), Trolley (RESPECT), Rocket, Samaritan, and Snaggletooth on Q

CIRCLE OF TRUST/BOM:
There are several friends in my life, men who are struggling – and some of them, not winning – yet: battles with their own character/integrity, marriage, family, work, etc. But I have this hope for them (and for you and me) in God:

“Keep trusting in the Lord and do what is right in his eyes.
Fix your heart on the promises of God and you will be secure,
feasting on his faithfulness.
Make God the utmost delight and pleasure of your life,
and he will provide for you what you desire the most.
Give God the right to direct your life,
and as you trust him along the way
you’ll find he pulled it off perfectly!” (Psalm 37:3-5, TPT)

MOLESKIN:
Always a joy…

ANNOUNCEMENTS:
Iron PAX Challenge, Week 1; TTTP (but apparently, no longer Trucking TO the Pound…)

Lounging on sophomore hill.

THE SCENE: Perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, side straddle hop, merkins, about 15 burpees

THA-THANG:
Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear,  10 burpees low, 5 burpees high figure 8 pattern

MARY:
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:
2 Timothy 1:7
MOLESKIN:
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Waking up the legs

THE SCENE: JUCO not too muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 windmill, 10 hairy Rockettes, 15 mountain climbers, 10 tempo merkins, 10 Moroccan night club, 7 cherry pickers
THA-THANG:
Mosey to the parking lot north of the maintenance building. Begin at the south-most corner.

  • 20 merkins
  • bear crawl to next corner going counterclockwise
  • 20 Freddie Mercury IC (4-ct)
  • run to the next corner
  • 20 squats
  • run up the hill
  • 10 burpees
  • mosey down and then run to the coupon pile
  • grab a coupon and do 20 curls and 20 tricep extensions
  • run up the stairs
  • 20 flutter kicks IC (4-ct)
  • down the stairs
  • lunge walk to the corner of the parking lot
  • 10 burpees
  • run back to start
  • AMRAP

MARY:
No time today!
COUNT-OFF & NAME-O-RAMA
11 PAX on a holiday…not bad.
CIRCLE OF TRUST/BOM:
II Tim. 3:16-17 – “All scripture is inspired by God and profitable for teaching, for reproof, for correction, for training in righteousness; so that the man of God may be adequate, equipped for every good work.”  Study the Bible to gain true knowledge, wisdom, and understanding for all of life’s difficulties.
MOLESKIN:
Welcome FNG Jitters!
ANNOUNCEMENTS:
TTTP on September 14th.

Iron PAX Week 0: JUCO

THE SCENE: Absolutely Perfect, but slightly damp
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
Tempo Squats x10, Hairy Rockettes x10, Tempo Merkins x7, Windmills x7
THA-THANG:
Mosey to the end of the courtyard.  We will perform Iron PAX Week 0 challenge, doing the following exercises six times:

  • 24 merkins
  • 24 squats
  • 24 lunges where both legs = 1 (48 total lunges)
  • 400 meter run

MARY:
Judge Judy led the HIMs that finished Laredo early through some ab work. I can only assume flutter kicks were involved.

COUNT-OFF & NAME-O-RAMA
22 HIMs kept our 20+ streak alive for the third week running.
CIRCLE OF TRUST/BOM:
At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Thanks to Judge Judy and Erector for performing Laredo with me before the workout (Judge’s idea) so that I could help proctor the challenge. I definitely saw guys pushing themselves harder than normal today. Good push men!

ANNOUNCEMENTS:
CSAUP – Truckin’ to the Pound is Sep. 14th

JUCO shirt preorder ends next week

IRON PAX challenges will be each Friday in September