F3 Knoxville

Tag: Erector

Foggy Sea Biscuit

THE SCENE: Foggy, cold, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7-Cherry Pickers, 15-Hairy Rockettes, High Knees, Butt Kickers, Calf Raises
THA-THANG:
Reverse Indian Run back to sophomore hill area with lead guy dropping for 3 burpees every five seconds.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xMerkins, 15xSquats, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
Great showing out at JUCO today with plenty of options to get better. 3 men got in a pre-run, 5 hit up JUCO: Rush for some speedwork, and 7 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.
CIRCLE OF TRUST/BOM:
We are (most of us) naturally impatient. Impatience typically stems from being put in situations where we do not have control. Waiting at a red light, waiting for your food to come out at a restaurant, waiting for your wife to finish getting ready. This impatience is often manifested as anxiety and sometimes anger. This is pretty evident if you look around right now with the way people are reacting to politics. There is very little we can control in the political arena, let’s not allow our impatience with politics to creep into our lives in the form of anxiety and anger. Focus on what is in front of you and what you can control. That is where our time and energy is best spent. Focus on Christ and the peace that surpasses all understanding.

MOLESKIN:
We were all blessed with a Glass Cutter’s Association member today. It’s a bear, it’s a wildman…it’s Waxjob!

ANNOUNCEMENTS:
Blood Drive on the 29th and CSAUP on the 30th. Get signed up!

The Project – a jaunt by the pond

THE SCENE: 35 F, wet ground but nice for a January day.
F3 WELCOME & DISCLAIMER 

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to. Be aware of social distancing for Covid
WARM-O-RAMA:

  •    Side straddle hops (IC) 4ct
    •    Little baby arm scribbles forward and reverse (IC)
    •    Hand release merkins
    •    Cherry pickers
    • Hairy rockets

THA-THANG:
Insert information about the workout.

  • Mosey to bars and do 7s with dips and derkins using the trees
  • Mosey to the pond:
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
    • Modify by running one lap around the pond after partner completion of exercise
  • Run to the bell and do 7s with gas pumps and dips.

MARY:
dealer choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
vision without a plan is daydream, action without vision is a nightmare.
MOLESKIN:

ANNOUNCEMENTS:

Things to think on

THE SCENE: Cold and spitting snow. Here to help me celebrate 36 years!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH, 9 Moroccan night club, 9 Peter Parkers, 9 Parker Peters, 9 J-Los
THA-THANG:
Indian run to the Sophomore. At the Sophomore, we did a couple of sets of 4 corners.

1st Set

  • 36 Merkins, Bernie Sanders up
  • 36 Squats
  • 36 Imperial walkers
  • 9 Burpees

2nd Set

  • 20 Peter Parkers with merkin, Bernie Sanders up the hill
  • 20 Lunges
  • 20 Heels to Heaven
  • 20, 2-ct Mountain climbers

Begin to indian run back towards the shovel flag but pass it up and go up the hill to the Maple Street parking lot.

  • 20 Diamond merkins, bear crawl to the next corner
  • 20 Squats, sprint to next corner
  • 20 J-Los (2-ct), lunge walk to next corner
  • 20 werkins
  • 10 burpees broad jumps towards the starting corner
    MARY:
    Ring of fire Merkins. Go around the circle while holding plank and each PAX does 1 merkin. Increase count until 4. 15 Freddie Mercury, protractor
    COUNT-OFF & NAME-O-RAMA
    10 PAX helped me celebrate 36 years.
    CIRCLE OF TRUST/BOM:
    “Rejoice in the Lord always; again I will say, rejoice! Let your gentle spirit be known to all men. The Lord is near. Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus. Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things. The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you. “
  • Philippians 4:4‭-‬9 NASB

YHC has heard this passage or a portion of it a few times in the past days. I thought it was worth sharing this morning given the state of the world. It is always encouraging to think of the good things in life and, more importantly, the life to come when times are tough.
MOLESKIN:
Welcome Mr. Slate to Knoxville from Lexington.
ANNOUNCEMENTS:
CSAUP coming up at Asylum January 30.

Focusing on Jesus

THE SCENE: 30 degrees
F3 WELCOME & DISCLAIMER:YES
WARM-O-RAMA:
Squats – merkins – imperial squawker – arm circles (bigger…)
Moroccan nightclub x7 – IC
Tempo Merkins x5 – IC
Projectivator x5 – IC
Cherry picker x5 – IC
MOSEY TO POOL WALL
@Pool Wall – 5x Wall-up
@Playground – 5x pull-up
@Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER

THA-THANG:

HEAVY Stations – 2 ROUNDS
1. CMU Thrusters
2. CMU Lunges
3. CMU Overhead Press
4. Tire Flips
5. Burpee pull-ups
6. Bear Crawl – TIMER

CMU CIRCLE
Each pax has CMU in a circle:
1. Hold CMU Gore while 1 pax at a time does 5 squats – ladder down 4-3-2-1 – Recover.
2. Hold Rifle Carry while 1 pax at a time does 5 Tri Ext – 4-3-2-1-Recover.
3. Hold CMU 6” Leg Lift while 1 pax does 5 V-Ups – 4-3-2-1-Recover.

MARY:
V-ups covered it.

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Kickflip, Rocket, Slappy, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
I Peter 1:13 So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world.

MOLESKIN:
Another beautiful morning – crazy world, but God is working…

There is still good news and joy and peace to experience and be grateful for.
ANNOUNCEMENTS:
Sign up to Q! Asylum CSAUP coming up!

Always be Sober-Minded

THE SCENE: A cool, crisp morning, temp in low 30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7 Cherry Pickers, 20 Side-Straddle-Hops, 10 Tempo Merkins, 10 Tempo Squats, 7 lunges each leg.
THA-THANG:
Mosey to the Coupon Pile and carry the coupons to Sophomore Hill. We started in the lower left hand corner, doing one workout at each corner before duck walking the coupon up and down the hill while Rifle Carrying the coupon between the corners at the top and bottom. We did three laps around Sophomore Hill. The first lap had

  • Curls (20)
  • Shoulder Raises (15)
  • Front Shoulder Raises (10)
  • Burpees (5)

The second lap had

  • Squats (20)
  • Calf Raises (15)
  • Monkey Humpers (10)
  • Lunges (5 each leg)

The third lap had

  • Hello Dolly’s (20)
  • Heals to Heaven (15)
  • Big Boys (10)
  • Heavy Mercury’s (5, 4 count)

The only workout done without holding the coupon was the burpees and monkey humpers.

COUNT-OFF & NAME-O-RAMA
11 present, no FNGs.
CIRCLE OF TRUST/BOM:
In the book the Hobbit, there is a scene in which Bilbo Baggins is having a conversation with Smaug the Dragon. At first, Bilbo is thinking clearly and he is confident in his conversation with Smaug. But the more that Smaug talks, he begins to lure Bilbo into believing certain lies about why he is there and about the troop that brought him there. Bilbo slowly starts to believe the dragon and he comes to a point where he almost reveals himself to the dragon, he almost gives into the dragon and his lies. But he comes to his senses and runs from the dragon.

In 2 Timothy, Paul is talking to Timothy and reminding him of the people they know that have fallen away from the faith. They have seen the truth, but then they are slowly deceived and believe lies that they devil tells them and they fall away from the faith. Then, in 2 Timothy 4:5, Paul tells Timothy to “Always be sober-minded.” Paul reminds Timothy of his ministry, of his focus. He reminds Timothy of the truth.

So many times, the devil tempts us and lies to us about what is important, lies about ourselves, lies about God. As we go about our days today, let’s focus on the truth that we are loved by God, we are saved through grace by faith and we are His. Let’s be sober minded in all that we do and not fall into the trap of the devil to believe the lies that he tries to tell us.
MOLESKIN:
Prayers for our country, peace and integrity. Prayers for Boosters friend JJ in the ICU. Prayers for Guardrails wife’s uncle who is having some issues in the hospital.
ANNOUNCEMENTS:
CSAUP at the Asylum on Saturday, January 30 from 6:30 am to 9 am.