F3 Knoxville

Tag: Erector

Campus Tour

THE SCENE: A crisp 45…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
5 burpees on your own10
Windmills in cadence
Cherry Pickers
Plank
Plan Reach Throughs 10 each side
SSH

THA-THANG:
Jog to the opposite end of the parking lot and back
The next roound Run back and forth
25 Toe Merkins

  • 2 lines Mosey to the coupon pile with the leader falling off for 2 burpees
  • Making three stops for Core Exercises along the way
  • Grab a coupon
  • Do 20 Curls
  • Rifle Carry to the pull up bars
  • 5 pull ups / 20 LBC’s Rinse and Repeat 3 times
  • Rifle Carry to the coupon pile
  • 20 Bent over rows / 20 tris
  • Put coupon up and mosey to the Stadium
  • Run to the top/2 burpies/run down/5 merkins x 3
  • Bear Crawl to the top/2 Burpies/ run down/5 merkins x 3
  • Mosey toward the flag with the person in the back snaking his way to the front
  • Making three stops for Core Exercises along the way

MARY:
No 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:
“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.”
Philippians 4:6 -7

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
1 Thessalonians 5:16-18

I had both of these highlighted in my Bible and they’re also today’s plan in the app, so I figured I would share them this morning.

God is always there for us! In good and bad times. Remember you can always lean on him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You are not number one

THE SCENE: a little cool for April, but perfect for a real grinder at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers, 10 tempo merkins
THA-THANG:

The Workout: April metric

Part 1:  RUN

10 minute timer

  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.
  • 1 minute rest

Part 2:  AMRAP

3×2 minutes timer

  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
  • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
  • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)
  • 3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps.

MARY:
The workout ran long so no time for Mary.
COUNT-OFF & NAME-O-RAMA
7 PAX finished strong this morning.
CIRCLE OF TRUST/BOM:
The You versus You workouts are all about competing against past self and working hard to become better men overall. We can all be commended for wanting to better ourselves as long as our focus is not solely on serving ourselves. Here are a few relevant scriptures to consider.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others.” – Philippians 2:3-4 NASB1995

And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”
Matthew 22:37‭-‬40 NASB1995

Husbands, love your wives, just as Christ also loved the church and gave Himself up for her, – Ephesians 5:25 NASB1995

These are just a few passages of scripture that remind us that we should always be more concerned with serving others over ourselves. We are called to put others desires before our own; love God and then our neighbors; and love our wives such that we are willing to die for them. For example, if we go into an argument with our wives with a mind to win, we have already lost because we are not following God’s will.

You are not number one; you are last.
MOLESKIN:
Poor execution of the warm-up, location of the thang, and timer issues from YHC led to the workout running long. My apologies.
ANNOUNCEMENTS:
Planning for Hardship Hill is in full swing. Reach out to Mathlete or Biohack to see how you can help.

Dora and Ducks

THE SCENE: 39 and chilly, but clear
WARM-O-RAMA:

SSH
Tempo Squats
Diamond Merkins
Mountain Climbers
Windmill
Diamond Tempo Merkins

THA-THANG:

Mosey to the Courtyard – Dora up
100 Diamond Derkins
200 2-Count Flutter Kicks
300 Squats
Mosey to the Duck Pond
Burpee half-mile; 1 small lap around the pond, stopping 5 times to do ~10 burpees
Mosey back to flag for Mary

MARY:

Dips
Freddy Mercuries
Hello Dolly
Imperial Walkers

CIRCLE OF TRUST/BOM:

Eccl 4:9-10
9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

MOLESKIN:

– Great to have the fellowship of brothers to lift you up…I appreciate the great prayer and support since my mom’s passing

 

The Walls of Jericho

THE SCENE: high 50s, dry, perfect for a JUCO beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THA-THANG:
Mosey to the coupon pile. Do 25 Curls at the bottom and 5 pull-ups at the top. Repeat.

Mosey to the grass hill in the back of the AO (aka the Wall). Do 11s with burpees at the bottom and heels to Heaven at the top.

Mosey to the large parking lot east of campus. Beginning from the first light on the right, do 25 merkins and run to the next light pole. Then, return and do 25 squats and run to the next light pole. The original plan was to rinse and repeat until you reach the last light, but we ran short on time.

MARY:
Planks, flutter kicks
COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:
“The Lord said to Joshua, “See, I have given Jericho into your hand, with its king and the valiant warriors. You shall march around the city, all the men of war circling the city once. You shall do so for six days. Also seven priests shall carry seven trumpets of rams’ horns before the ark; then on the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. It shall be that when they make a long blast with the ram’s horn, and when you hear the sound of the trumpet, all the people shall shout with a great shout; and the wall of the city will fall down flat, and the people will go up every man straight ahead.”

Joshua 6:2‭-‬5 NASB1995

There are many commands of God that have a functional purpose. For example, it makes sense that the Israelites abided by all the rules concerning leprosy so that it wouldn’t spread to others. There are other commands, like those given to Joshua concerning the conquest of Jericho, that don’t really make logical sense. God told him that He has given the city to them, but God still required something to receive the gift. He required them to march, shout, and blow rams horns. Why? I don’t know nor does anyone. All we can say is that it was a command of God to receive the otherwise free gift that was being given to them. Would they have received the city if they only marched 6 times around the city on the 7th day? Certainly not because they didn’t do all that God commanded. I encourage you to keep these thoughts in mind when studying instructions from God in His word. It may be that we sometimes question God’s commands if they are really necessary. The fact is that if we love Him we will keep His commands. John 14:15

Importancia de ser agradecidos

THE SCENE: 44 and a little windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops x10
  • Seal claps x10
  • Overhead claps x10.
  • Cherry pickers x5.
  • Head, shoulders, knees and toes x10.

THA-THANG:
Tour around the campus, we performed the following exercises (20 resps):

On our way to the CMU pile.

  • Squats.

At the CMU pile.

  • Curls.
  • Triceps.
  • Overhead press.

At the pull-up bars.

  • Pull-ups x10 only.
  • Push-ups.
  • Inclined pull-ups.

At the Recreation Center.

  • Squats.
  • Heels to heaven.
  • BBS.

At the Courtyard.

  • Derkins.
  • Box jumps.
  • Mountain climbers.
  • Flutter Kicks.
  • Freddy Mercuries.

At the new building (repeated 2 times).

  • Lunges.
  • Hello dollies.
  • Box jumps.
  • Dips.
  • LBCs.

At the small pound.

  • Mountain climbers.
  • Squats.
  • Flutter kicks.
  • Burpees.

MARY:
Hello Dollies.

COUNT-OFF & NAME-O-RAMA
10 Hombres agradecidos.
CIRCLE OF TRUST/BOM:
We spoke about the importance of being grateful.

Thessalonians 5:16-18

Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
MOLESKIN:
ANNOUNCEMENTS: