F3 Knoxville

Tag: Erector

Bump and Run

THE SCENE: 72°F, Cool, but still plenty humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Merkins x5  OYO
  • Imperial Walker x15 IC 4-count
  • Merkins x10 OYO
  • Imperial Squawkers x15 IC 4-count
  • Merkins x15 OYO

THA-THANG:
Mosey to the Courtyard
Four Corners w/Bump

  • Cone 1 – Merkins
  • Cone 2 – Jump Squats
  • Cone 3 – Mountain Climber
  • Cone 4 – Smurf Jacks
  • 5th group run a loop around the courtyard and bumps the group at cone 1

Rinse and repeat

Mosey to the hill behind the service shed
11s- Merkins at bottom and Squats at the top

Mosey back to the SP
COUNT-OFF & NAME-O-RAMA
15- Chaco, Kenjo, Mandolin, Sparkler, Spotter, Trolley, Weedwacker, 5K, Judge Judy, Sty, Booster, Erector, Finger Food, Anchorman, Archie (QIC)

CIRCLE OF TRUST/BOM:
“But this I call to mind, and therefore I have hope: The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. “The Lord is my portion,” says my soul, “therefore I will hope in him.””
‭‭Lamentations‬ ‭3:21-24‬ ‭ESV‬‬
https://www.bible.com/59/lam.3.21-24.esv

Bears on JUCOmanjaro

THE SCENE: 75* and half a percent less humid than usual. Nice surprise shower at the end to cool us off.
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:

  • 10xCherry Pickers
  • 1xBurpee
  • 15xlbac forward
  • 2xBurpees
  • 15xlbac backward
  • 3xBurpees
  • 10xWindmills
  • 4xBurpees
  • 10xTempo Squats
  • 5xBurpees
  • 40xCalf Raises (Boosters)
  • 4xFailure to Launch

THA-THANG:
Mosey to JUCOmanjaro and partner up.

One HIM performs 10xMerkins, 10xSquats, 10xBBS while the other HIM bear crawls up JUCOmanjaro. HIM performing exercises sprints to catch the bear and they swap places. The PAX knocked this one out of the park and summited JUCOmanjaro in record time.

Mosey to Maple Street parking lot, stopping for 6 burpees on the way, and grab a different partner.

One HIM runs clockwise and the other counter-clockwise around the building. Short sides of the building were covered using burpee broad jumps and Frogs/Lunges. When you pass your partner on the front of the building perform 30 supermans as a team. When you pass on the back of the building perform 30 Heels-to-Heaven as a team. You get a freebie if you pass on the end caps.

MARY:
Nothing like a free shower to end the workout.
COUNT-OFF & NAME-O-RAMA
11 HIMs gave JUCOmanjaro a bear hug this morning
CIRCLE OF TRUST/BOM:
Being uncomfortable is necessary for growth. Don’t be afraid to step out of your comfort zone for the sake of getting better. Practicing those things that make you uncomfortable will make you better at them…like burpees and bear crawls.
MOLESKIN:
None
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A little repeat

THE SCENE: low 70s sweat fest
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo squats, 10 windmill, 15 Moroccan night club
THA-THANG:
Mosey to the playground, one of my favorite spots for a small circuit.

  • 10 pull-ups, run to amphitheatre
  • 20 derkins at the amphitheatre, run to the top of the hill
  • 10 burpees at the top of the hill
  • Repeat

Mosey to The Ridge

  • 15 Freddie Mercury IC
  • Run to the top
  • 15 squats
  • Repeat

Mosey to highschool track

  • Catch me if you can
  • 5 burpees
  • 10 merkins (Archie and Frenchie got an extra lap in!)

Mosey back to the shovel flag and then do a couple of sprints across the parking lot with 5 lunges each leg at the ends.

MARY:
The protractor, American hammers
COUNT-OFF & NAME-O-RAMA
4 strong today
CIRCLE OF TRUST/BOM:
YHC is probably one of the worst at socializing.  I don’t seek to develop relationships, but they are needed. I encourage everyone to get out of their comfort zone and try to make good friends because we need them to lean on sometimes.

Sore Core and So Much More

THE SCENE: Caught a break in the rain but still wet and muggy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20 – 4 Ct) Imperial Walkers (20 – 4 Ct) Cherry Pickers (8) Tempo Squats (10) Moroccan Night Club (20 – 4 Ct)

THA-THANG:
Jogged to Sophomore Hill with the rear man sprinting to the front

  • Four Corners
    • 30 Merkins with Bernie to
    • 30 Big Boy Situps with lateral shuffle to
    • 30 Star Jumps (touch the ground in a squat and then touch the sky with arms and legs extended) with lunges to
    • 30 Rosalitas with lateral shuffle to 1st corner
    • Repeated with 20 reps and then 10 reps
  • 11’s – Flutter Kicks and American Hammers
  • Mosey back to AO with 3 wagon wheels and a jailbreak

MARY:
Mountain Climbers
COUNT-OFF & NAME-O-RAMA
14 HIMS
CIRCLE OF TRUST/BOM:
Matt 18:21-35 While the damage dealt by the second servant is significant, it is also irrelevant. Their is a peace that surpasses all understanding (Phil 4:7) and this makes every Christian bulletproof, when we meditate on the Gospel.
MOLESKIN:
Praying for Mandolin’s health concerns and Ruby’s safe trip back to Texas!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Guardrail Shuffle

THE SCENE: only 76 degrees but felt like 90.  Sticky as all get out.
WARM-O-RAMA:
SSH, Merkins, Lunges, Freddy Murcuries, Side Lunges, American Hammers, Burpees
THA-THANG:  The Guardrail Shuffle

25 Minute AMRAP of this loop.

Start at guard rail.  Do 10 Derkins (feet on the guard rail).  In between each Derkin (decline merkin) do one side crawl (shuffle) to the right while keeping your feet on the guard rail.  So you remain declined for the whole set of 10 Derkins.  Then stop your Derkins and get up and do 10 burpees.  Then go back to the guard rail and do 10 more shuffling Derkins followed by 10 more burpees.  Finish the set with 5 Sh-Derkins and 5 burpees.

Then do 25 (single count) Lunges, moving towards the corner stop light (entrance to JUCO).  After Lunges, mosey to stop light.

At the stop light do a backwards bear crawl down the street (~35 yards) to the mid way light pole.  Then turn around and do a fowards bear crawl to the next stop light which is almost to the parking lot entrance.

Finish up the loop by sprinting (100%) from the parking lot entrance to the beginning of the guard rail where we started.   Mark your lap (reps) down on chalk.   ~6 minute rounds.

We almost completed three rounds but wanted to leave a little time for a little Burpee Machine Mary.

MARY:
5 minutes of an enlarged “Burpee Machine” .  5 stations of a continuous de-constructed burpee.  1) Plank 2) Merkin 3) Frogs (knees to elbows — forgot this station) 4) Squats 5) Squat Jumps 6) SSH

CIRCLE OF TRUST/BOM:
Continuing the Parenthood weekly theme – God is our perfect father. He is loving and gracious to you fathers. He is the perfect example of 1 Corinthians 13.  Seek him and lean on him during your times of fathering your own children.  Little by little (as a father does) he will grow you, give you more, challenge you more.  Ask from him, and he hears and gives . He does not give stones or snakes , but instead gives good gifts that fulfill and sustain us.

Matthew 7:7

7 “[c]Ask, and it will be given to you; [d]seek, and you will find; [e]knock, and it will be opened to you. 8 For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened. 9 Or what man is there among you [f]who, when his son asks for a loaf, [g]will give him a stone? 10 Or [h]if he asks for a fish, he will not give him a snake, will he? 11 If you then, being evil, know how to give good gifts to your children, how much more will your Father who is in heaven give what is good to those who ask Him!

Referenced a long time favorite pastor of mine and his series “A Perfect Father” (Louie Giglio) https://passioncitychurch.com/gathering/a-perfect-father/

MOLESKIN:
Pray for Mandoline’s buddy who is / has gone through a 5 heart bypass surgury.  And our wives who are feeling stressed during job transitions.

ANNOUNCEMENTS:
Cheer on Fast-N-Easy as his Brickyard competes in a 7 minute Burp-off tomorrow.  I think this months challenge is burpee totals. So stay tuned for an up and coming “utterly stupid” (CSOP??) & “seabiscut” combo thing-a-magiggy I’ve dreamed up to add some excitement to just doing regular burpees.