F3 Knoxville

Tag: Erector

These CMUs ain’t geofenced!

THE SCENE: About 28 degrees. A few white specks wafting in on the breeze…First snow beatdown of the season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Windmills IC
10x Tempo Merkins IC (last few niice and slow)
10x Travoltas each arm

THA-THANG:
Mosey over to the coupon pile, stopping halfway for 20x BBS OYO
Snag a Travelling Companion and continue on around toward the duck pond.
Stop at the parking lot just shy of the pond for OYO:
30 Overhead CMU Pulls
30 Merky-Derky (audibled to 20…)
30 Curls
Flutters for the six
Merky-Derky: Hands on CMU – one merkin. Bear crawl forward to feet on CMU – one derkin. Crawl bear to starting position. That’s one (sadistic count) or 2 (wussy count). We went with the wussy count and still audibled to 20. Those suck!
Resume traveling, past the buildings and up the hill. Gather for more OYO:
30 CMU Squats
30 4-count Mtn Climbers
30 more Curls
Flutters for the six

At this point, YHC realized there was no way we were gonna make it all the way across the street to that big set of stairs… Almost got the Travelling Companions off campus, but not quite. Turn around and head back, stop at the little set of stairs for Dora:
300 Calf Raises, 200 LBCs, 100 8-count Body Builders, running partner carries one CMU up the stairs, runs back down, carries other CMU up, then carries both down and tags partner.

Only a couple of pairs even made it to the body builders before we ran out of time.
Head back to return Companions to their home, then book it to the AO. Arrived 2 minutes late (sorry guys).

MARY:
None due to poor time management by the Q.
COUNT-OFF & NAME-O-RAMA
13 this fine Wednesday, including one FNG – Welcome Teller (Daniel Tanner)!
CIRCLE OF TRUST/BOM:
I’ve mentioned this one before, but I need reminding of it myself pretty often: Eph. 5:25 – Husbands, love your wives, as Christ loved the church and gave himself up for her. Not just his ultimate sacrifice on the cross, but daily, in every action. Extreme patience with his mule-headed disciples. Gathering the sick and lame to himself, even when he had just walked miles from another town or crossed the the sea all night under a raging storm in a rickety little boat. That’s giving yourself. How will you follow that example today?
MOLESKIN:
Our Companions really slowed down travel… We can get to the Coupons or we can get to the stairs across the street, but definitely not both! Even without getting there, it still felt like a lot more running than I intended. PAX killed it anyway though with no [audible] cussing…
ANNOUNCEMENTS:
Don’t forget 3rd F on Saturday morning! Check GroupMe for the deets…

Swirly Q

THE SCENE: cold, little rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers, BAC, mosey to cess pool

THA-THANG:
bear crawl from sideline to sideline.  then, 10 merkins and jog around half of field to beginning

repeat bear crawls and add 10 merkins each time up to 40 merkins

Do it all again with lunges across the field and dips at the bleachers

Mosey to playground for Dora

BBS, pull ups, squats, merkins while partner runs lap around parking lot

Mosey to AO

Tire Pull, kettle bell swings, tire flip, shoulder presses, jump rope, running

MARY:
Boat Canoe, side crunches, supermans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be servants like Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard Biscuit Bear

THE SCENE: 31 degrees, cold, quiet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15,

LBAC IC x 15 (forwards and backards)

Overhead Claps 4-count IC x 20

S.S.H. IC x 15

THA-THANG:
PAX grabbed their CMUs for slowsey from AO to the sidelot. Between each 3rd parking stall were 30 reps of 5 different exercises. PAX bear crawled with CMU (pushing or  sliding) to each stall completing the exercises.

  • 1st stall – Merkins
  • 2nd stall – Carolina Dry Docks
  • 3rd stall – 4-Count Mountain Climbers
  • 4th stall – 4-Count SSH
  • 5th stall – Squats

After completing 1 round, run 1 lap around lot. After completing 2 rounds, run 2 laps, and so on. PAX finished 5 rounds.

MARY:
Moroccan Boat Party IC x 20

COUNT-OFF & NAME-O-RAMA
A-Rod, Erector, Vagabond, Switchgrass, Herbie, Tractor, Tuba, Spotter, Chaucer, Pabst, Fast-n-Easy

CIRCLE OF TRUST/BOM:
Mark 9:50 tells us “Salt is good, but if it loses its saltiness, how can you make it salty again? Have salt among yourselves, and be at peace with each other.” F3 men  provide encouragement and support for one another to help keep our “saltiness.”

MOLESKIN:
Prayers for Oscar and Simmons, Mr. Wedgie, and Belding this week

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

HIMs all around at JUCO

THE SCENE: Comfortable mid 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 10 windmill, complaints about not doing Moroccan night club from Booster.  Honestly, I forgot about it.  Definitely a favorite.
THA-THANG:
Mosey to the south main parking lot and line up facing the center of campus.  Perform exercises listed below and run after each exercise to the opposite end of the parking lot for the next one.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mary a little to catch our breath and then mosey to the Sophomore.  Perform “11’s” up the hill starting with 10 burpees at the bottom and 1, 4 count Freddie Mercury at the top.  The kicker:  Bernie Sanders up the hill.  Legs on firahhh!  YHC called time with only a couple of minutes to get back to the flag.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance today!
CIRCLE OF TRUST/BOM:
Revelation 3:15-16.  We are HIMs at our AOs in the mornings because we come out early and work hard to get better.  Don’t be lukewarm in your every day lives, but be HIMs all the time in everything that you do.  If you are lukewarm spiritually, God will spit you out of His mouth because He wants you to be hot for Him.
MOLESKIN:
Kudos to those starting the workout with a ruck (Bagger, Doubtfire, and Judge Judy) as well as a 4 mile pre-run from Gump and YHC.
ANNOUNCEMENTS:
3rd F opportunity December 8th after AO workouts.  8:30 at The Outlook.

The Burpee Machine

THE SCENE: 30 degrees of darkness – But the men prevailed!
F3 WELCOME & DISCLAIMER

Welcome to my last dis-respectful Q!  Turning 50 tomorrow. 🙂

WARM-O-RAMA:

  • 50 SSH
  • 20 Cherry Pickers
  • 20 Lunges
  • 20 Side Lunges
  • 20 Imperial Walkers
  • 20 Bicycles
  • Welcome gentlement to THE BURPEE MACHINE:
    Breaking down the burpee into six exercises to be done at six different stations.
  • Plank
  • Merkin
  • Frog
  • Deep Squat
  • Squat Jumps
  • Side Straddle Hops

1 or 2 Him’s spread out per station.  Everyone starts doing the exercise of their station until they get bumped by the up and coming HIM.  The machine starts when the first Planker gets up and runs to the touch point (10,50, or 100 yards away) and back to the next station (Merkin). That person then commences Merkins and the dudes doing merkins get up and run to the touch point and return to the next station at which they “bump” the exerciser to the next station (Deep Squat). And so on until the last him is reached (Side straddle hops) and he gets bumped back to the beginning of the “Machine” at which point the cycle starts all over.

We did one round at 10 yards, and 20 yards and then ran to the Hill bowl behind the CMU pile where each him picked up a CMU and we lined up the machine stations at the top of the Hill and designated the cement 25 yards below as the touch point to go to and return from.  Except now we were carrying a CMU with us to each station.  We almost completed one round of this.

MARY:
In light of a big gut STUFFER coming the next day, we did all ab & core work.

  • 20 Bicycles
  • 20 Star Crunches
  • 20 Imperial Walkers
  • 20 Windmills
  • American Hammer shoulder circle passing 3 CMU’s
  • 10 Single left arm- star crunches
  • 10 single right arm-star crunches
  • 20 Big Boy Situps Circle passing CMU’s at top of BBS.
  • Hopefully that burned off some excess calories … that will be gained tomorrow.
    COUNT-OFF & NAME-O-RAMA  9 Hims
    CIRCLE OF TRUST/BOM:
    Reading of the hidden psalm in 1 Chronicles 16:8-32  As a reminder to give thanks for everything and submit under the Lord’s Majesty.
  • Psalm of Thanksgiving
    8Oh give thanks to the Lord, call upon His name;
    Make known His deeds among the peoples.
    9Sing to Him, sing praises to Him;
    Speak of all His wonders.
    10Glory in His holy name;
    Let the heart of those who seek the Lord be glad.
    11Seek the Lord and His strength;
    Seek His face continually.
    12Remember His wonderful deeds which He has done,
    His marvels and the judgments from His mouth,
    13O seed of Israel His servant,
    Sons of Jacob, His chosen ones!
    14He is the Lord our God;
    His judgments are in all the earth.
    15Remember His covenant forever,
    The word which He commanded to a thousand generations,
    16The covenant which He made with Abraham,
    And His oath to Isaac.
    17He also confirmed it to Jacob for a statute,
    To Israel as an everlasting covenant,
    18Saying, “To you I will give the land of Canaan,
    As the portion of your inheritance.”
    19When they were only a few in number,
    Very few, and strangers in it,
    20And they wandered about from nation to nation,
    And from one kingdom to another people,
    21He permitted no man to oppress them,
    And He reproved kings for their sakes, saying,
    22“Do not touch My anointed ones,
    And do My prophets no harm.”
    23Sing to the Lord, all the earth;
    Proclaim good tidings of His salvation from day to day.
    24Tell of His glory among the nations,
    His wonderful deeds among all the peoples.
    25For great is the Lord, and greatly to be praised;
    He also is to be feared above all gods.
    26For all the gods of the peoples are idols,
    But the Lord made the heavens.
    27Splendor and majesty are before Him,
    Strength and joy are in His place.
    28Ascribe to the Lord, O families of the peoples,
    Ascribe to the Lord glory and strength.
    29Ascribe to the Lord the glory due His name;
    Bring an offering, and come before Him;
    Worship the Lord in holy array.
    30Tremble before Him, all the earth;
    Indeed, the world is firmly established, it will not be moved.
    31Let the heavens be glad, and let the earth rejoice;
    And let them say among the nations, “The Lord reigns.”
    32Let the sea roar, and all it contains;
    Let the field exult, and all that is in it.
    33Then the trees of the forest will sing for joy before the Lord;
    For He is coming to judge the earth.
    34O give thanks to the Lord, for He is good;
    For His lovingkindness is everlasting.
    35Then say, “Save us, O God of our salvation,
    And gather us and deliver us from the nations,
    To give thanks to Your holy name,
    And glory in Your praise.”
    36Blessed be the Lord, the God of Israel,
    From everlasting even to everlasting.

    MOLESKIN:
    Booster’s Dad, Wives, families, love, patience.