F3 Knoxville

Tag: Erector

Burpin’ Bernie turns 3 y/o

THE SCENE: Cold, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards.

MARY:
No time. Arrived at AO with 15 seconds to spare.

COUNT-OFF & NAME-O-RAMA
14 HIMs came out on the third anniversary of my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Remember that the goal of F3 is not to workout, but to invigorate male leadership within the community. I hope that JUCO has done that for more men than just myself. Today marked three years to the date from my VQ. I was hesitant to step up and take the lead in a workout, but the constant encouragement (and badgering) from Judge Judy got me over the hump. Taking the lead of a group of men like those at JUCO has given me greater confidence in my ability to lead. I’ve been able to take that confidence and use it to take leadership in other areas of my life. These last three years have really pushed me to step up into more leadership positions and I’m grateful to the PAX at JUCO for that.

MOLESKIN:

Love the PAX at JUCO. These men have pushed me to hold myself to a higher standard.

ANNOUNCEMENTS:

nada

Heavy PT Baseline

THE SCENE:  35 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Chattanooga cherry pickers
  • OHC
  • Hangin’ w/ Michael Phelps
  • Real cherry pickers
  • Inch worms
  • Cobra
  • What’s up, dogg?
  • Pigeon
  • Stretch OYO while I explain the workout…

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

Heavy LBC
H2H
Prone row
Heavy flutters

COUNT-OFF & NAME-O-RAMA

7 of the best men I know

CIRCLE OF TRUST/BOM:

I started by saying how grateful I am for the leadership of Erector and to the other Project Pioneers (Snaggletooth, Rocket, Chaco) – who started this from scratch 3 years ago.  Likewise, I’m grateful for Snaggletooth shepherding it along – growing our group in numbers, depth, and diversity.  I’m grateful that this group has challenged me to grow athletically, relationally, and spiritually over the past 2.5 years.  ISI!

We talked as a group about some of the ways that we’d like to see The Project move forward.  Some ideas were;

  • We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline).  Let’s re-do those occasionally to see how our performance is trending.  Weekly Push/Pull/Plank challenge on Slack.
  • Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  Dinners…  Bonfires…  Spring camping trip…
  • More deliberate discipleship.  Developing smaller shield lock groups within the larger Project group.  Meditating on and committing scripture to memory.  Leading our families in study, prayer, and faith.
  • More men in attendance. More Sad Clowns who need something like F3.  Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety.  We have a wealth of experiences to share with those men – let’s find ‘em!
  • Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide.  I think this will largely define The Project’s evolution in 2022.

MOLESKIN:

Let’s do this again in a few months and measure progress.  Is our fitness accelerating?  Here are our baseline scores;

  • Rocket 515
  • Snaggletooth 525
  • Erector 550
  • Mathlete 525
  • Tuba 510
  • Bobbitt 516
  • Kickflip 510

ANNOUNCEMENTS:

AOQ change at JUCO tomorrow!

Family Workouts – first Saturday of each month

Family Camping Trip – tentatively April 1-3

Stopping Around JUCO

THE SCENE: Cold, 25 degrees
WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Mt Climbers

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps, about 2.4 miles
Mosey Back to the Flag

MARY:
Freddy Mercuries

Flutter Kicks

CIRCLE OF TRUST/BOM:

The God of Second Chances
I will restore to you the years that the swarming locust has eaten, the hopper, the destroyer, and the cutter, my great army, which I sent among you.
Joel 2:25 ESV
You may be going through your own set of “swarming locusts” (disappointments, failures, trials), but this verse shows how God, who even at times may bring these “locusts,” is faithful and true and will restore you in His perfect timing.

What love is not

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!

Ladder for 2022

THE SCENE: a warm and dry 34

F3 WELCOME & DISCLAIMER:

Properly administered


WARM-O-RAMA:

  • Cherry pickers x 8
  • left over right/right over left leg stretches
  • baby arm circles forward/backward x 10
  • tempo squats x 10
  • tempo merkins x 10
  • Imperial Walkers x 10
  • concentration SSH to 25

Dart gun lost concentration so everyone had to do 5 Burpees on their own. I expect better dart gun.

THA-THANG:

Single file mosey to coupon pile with leader dropping off and doing merkins till the 6 catches up.

Part 1: Ladder on a Hill

  • A: 10 Burpees
  • B: 20 Merkins
  • A: 30 Iron Mikes
  • B: 40 Squats
  • A: 50 Heavy Hammers
  • B: 40 squats
  • A: 30 Iron Mikes
  • B: 20 Merkins
  • A: 10 Burpees

Group A exercises were done at the coupon pile
Group B exercises were done at the top of the stairs by the pull-up bars.

Mosey to the big parking lot for part 2

Part 2: Bernie Race

  • Start at the curb and Bernie to the first line
  • Complete 15 LBC’s
  • Bernie to the second line
  • The first person to the line chooses an ab exercise and does 30 reps while everyone else does 15 reps.
  • Continue to Bernie between lines with the winner choosing the ab exercise and then doing double reps.

Mosey to the geese parking lot to finish out.

Part 3: Merkin ladder

  • Start perpendicular to the parking space lines
  • Bear crawl 2 lines
  • do 1 Merkin
  • Lunge 2 lines
  • do 2 Merkins
  • Continue alternating bear crawl/lunge and add 1 merkin every 2 lines

Finish off with some squats and sprints.

MARY:

  • Hello Dolly x 15
  • 1 Minute plank with Butter Knife mixing it up
  • time!

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Some encouragement for 2022.
It was a tough year for me personally with family stuff, covid, and work changes. Working remote was a surprising challenge that was unexpected.

I was reading a verse recently that I found encouraging and wanted to share with everyone.

Deut 7:9 –

Know therefore that the Lord your God is God, the faithful God who keeps covenant and steadfast love with those who love him and keep his commandments, to a thousand generations.

This highlights God’s eternal nature, his power, and his faithfulness above and beyond what would be expected. It also shows his involvement with us and commitment to those who choose to follow him.

Hopefully, this can be some encouragement to you for the coming year.