F3 Knoxville

Tag: Erector

Walk it Out

THE SCENE: 70 with a little extra heat from the asphalt.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat – IC x10
Monkey Humpers – IC x10
Merkins – IC x10
Mountain Climbers – IC x10
Squats – IC x10

Indian Run to Beatdown Location

THA-THANG:

Wall Walks x5 (25 dry docks)

Bear Crawl to the Tree

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Burpees x10

WWII Sit-ups x20

Run around parking lot

WWII Sit-ups x20

Burpees x10

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Bear Crawl to the Tree

Wall Walks x5 (25 dry docks)

Rinse and Repeat! : )

MARY:
Box Cutters IC x26
V-ups OYO x10
LBC Cash Out

COUNT-OFF & NAME-O-RAMA
10 Pax
CIRCLE OF TRUST/BOM:
Live in the now, think about how you’ll react in a situation prior to the situation. Later today is not guaranteed, nor is tomorrow. My whole life I can look back at moments where I thought highly of someone, example is a junior high kid my role modles were the HS Varsity Basketball Players, that day came and left, then it was college athletes, and pro athletes…and now reflecting on that, they are young kids…with hopefully a long life ahead of them…What i’m getting at is no day is guaranteed. Over the past month, we have seen 8yr old kids being murdered, Fathers and Brothers committing suicide, and several pedestrians struck by vehicles. My point here is that even at the age of 60+ when you think you have made it (or at least in my eyes) past all the “crazy days” or “tough times” your life is not guaranteed another day…Be Godly, Be active, Contemplate prior to your actions to help with the reflection of your actions….
MOLESKIN:
Love the JUCO Men…It’s an honor to be able to lead and endure with you all.  Thanks for having me!
ANNOUNCEMENTS:
July 4th Parade and Dads Camp…GET IT GET

Coyote Ugly

THE SCENE:

65 degrees. Clear skies. Just right for a beatdown.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Tempo Squat x10 IC
  • Red Bull Smurf Jacks x20 IC
  • Nancy Kerrigans x10 IC one leg forwards, x10 IC other leg backwards
  • Happy Jacks x20 IC
  • Merkin Mania OYO (5 of each – diamond, normal, wide, crucible, staggered left, staggered right, tempo, hand release)

THA-THANG:

Mosey to picnic tables/railing area

Number off into 2 groups. Complete either Phase 1 or 2, then switch to other.

  • Phase 1
    • Partner up and do 5 Coyote Uglies on picnic benches. Switch with partner.
  • Phase 2
    • 20 pull-ups on railings, 20 LBCs 4ct., 20 London Bridges 4ct.
  • Phase 3 (Ring-o-Fire)
    • PAX runs to middle and completes 5 Abyss Merkins on picnic tables
    • Other PAX in circle complete various exercises (Side Straddle Hops, Jump Squats, Iron Mikes, Imperial Walkers)

Mosey to Large Parking Lot

Doracides – Partner 1 does 3 suicides to 3 cones (1 burpee at cone 1, 2 burpees at cone 2, 3 burpees at cone 3) while Partner 2 works on exercise reps. Then switch.

  • 100 Carolina Dry Docks
  • 200 Plank Jacks
  • 300 Rosalitas
  • 400 Moroccan Night Clubs (Called “Recover!” before we could start/finish Moroccan Night Clubs)

Mosey to AO

MARY:

  • Flutter Kicks x15 IC (led by Erector)
  • Howling Monkeys
    • Ring-o-Fire – PAX hold Monkey Humper position while each man completes 10 Monkey Humpers one at a time.

COUNT-OFF & NAME-O-RAMA

12 HIMs: Onesie, Gump, Booster, Mandolin, Judge Judy, Sty, Cheatsheet, 5K, Erector, Spotter, Commission, Guano

CIRCLE OF TRUST/BOM:

Philippians 2:3 – “Do nothing out of selfish ambition or vain conceit, but rather in humility consider others better than yourself.”

MOLESKIN:

This was my last Q before moving to Greenville, SC. F3 has meant so much to me, and I’m blessed to be a part of such a great AO and region. I’m looking forward to coming back and visiting when I’m in town to visit my in-laws.

Prayer requests for different family members and a friend going through a life crisis. Pray that God brings his comfort and peace and uses these situations to bring people to himself.

ANNOUNCEMENTS:

5K will be Q-ing this Friday at JUCO. The only question is if the JUCOnians will be able to recover before Friday after Monday’s and today’s workouts.

All For His Glory

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC (f)/(b), Tempo Merkins, MCs, Tempo Squats, Calve Raises
THA-THANG:
Mosey to East side of campus. 10 light poles (30yds-40yds apart) along road. Lunge to each pole, stopping at each one for 10 Werkins, 10 Merkins, 10 Diamond Merkins. PAX made 8 poles.  No walking or running allowed – only lunging.

Slowsy to adjacent large parking lot.  P1 does ab exercise while P2 does distance run. P2 returns and rescue drags P1 to next parking lane. Switch and repeat across entire lot.

MARY:
Imperial Walkers, Pickle Pounders, Freddy Mercuries, “Row Your Boat” by Waxjob.
COUNT-OFF & NAME-O-RAMA
Lucky 13
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31.  Everything you do, do for His glory.  You are either making Him look good, or making Him look bad.  Choose the former – be a good ambassador for the Lord. in everything we do.
MOLESKIN:
Spotter told me his legs were shot before the workout……..I’m so sorry.
ANNOUNCEMENTS:
Prayers for Commission and his friend who is battling alcohol addiction.

JUCO Mega Circuit

  • THE SCENE: 65 and muggy
    F3 WELCOME & DISCLAIMER Yep
    WARM-O-RAMA:
  • 10xCherry Pickers
  • 20x Hairy Rockettes
  • 10xMerkins
  • 15xlbac forward/back
  • 10xTemp Merkins

THA-THANG:
Split into two lines and Indian run towards NW parking lot.

Stop at the stop sign for 5xBurpees OYO

Mosey to NW parking lot for some circuit training. 12 stations were set up for the circuit, each HIM grabbed their own station to start with. Perform the prescribed number of reps and run to stop sign and back before moving on to the next station. If the next station is taken, skip it and come back later. Stations were as follows:

  1. 10xSandbag Toss-overs w/60lbs sandbag
  2. 30xMerkins
  3. 30xCMU Swings
  4. 30xMountain Climbers 4-count
  5. 20xSlams w/20lbs slam ball
  6. 30xDiamond Merkins
  7. 30xCMU Squats
  8. 30xFlutter Kicks 4-count
  9. 30xSandbag Pull-throughs w/30lbs sandbag
  10. 10xBurpees
  11. 30xCMU Push Press
  12. 30xHeels to heaven

The PAX completed one full round plus 2-3 extra sets before it was time to head back to the non-existent shovel flag (missed you Booster).

MARY:
40xImperial Walkers, 26xHello Dollies

COUNT-OFF & NAME-O-RAMA
9 HIMs showed up to get better at JUCO this morning.

CIRCLE OF TRUST/BOM:
“WWJD” Many of us remember when the “What Would Jesus Do” fad happened in the 90’s. Although the fad was more about collecting bracelets and trying to look cool, the words are just as true today as they ever have been. We should consider this phrase every time we make a decision.

Romans 13:14

“But put on the Lord Jesus Christ, and make no provision for the flesh, to gratify its desires.”

MOLESKIN:
Trolley’s beatdown on Wednesday was still fresh, so today’s workout was intended to allow each HIM to move at their own speed.

ANNOUNCEMENTS:
None

Saved By the Bell

THE SCENE: 71°F, No rain yet, but plenty of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Burpees x4 OYO
  • Imperial Walker x20 IC 4-count
  • Burpees x6 OYO
  • Imperial Squawkers x20 IC 4-count
  • Burpees x8 OYO

THA-THANG:
Mosey to the Bell
21s- box jumps and dips

Mosey to the ORAU pond walkway (scenic route)
Run laps around the pond:
Before the lap, OYO

  1. Merkins x20
  2. Squats x20
  3. Shoulder Taps (4ct) x10
  4. Smurf Jacks x20
  5. Scorpion Dry Docks x20

Mosey back to SP

MARY:

  • Flutter Kicks x25 IC
  • LBC x20 IC
  • American Hammer x15 IC
  • Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–>plank–> leg stretch–> plank–> leg stretch

COUNT-OFF & NAME-O-RAMA
5- Erector, Kickflip, Chaco, Snaggletooth, Archie (QIC)

CIRCLE OF TRUST/BOM:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy‬ ‭4:8‬ ‭NIV‬‬
https://www.bible.com/111/1ti.4.8.niv

Don’t neglect the 3rd F

Moleskin:
We did 21s by the bell and we stopped the laps at the pond right before it was time to do burpees, so today’s theme was being saved by the bell 🙂