F3 Knoxville

Tag: Erector

Back to the Project

THE SCENE: Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 10 harry Rockettes IC
THA-THANG:
Mosey to the K2-5 hill.  Perform 11s starting with 10 burpees at the bottom and 1 squat at the top.

Mosey through the park towards the high school. Stop and do 20 derkins and 20 step-ups/box jumps.

Continue mosey to entrance of high school.  Using the loop, begin with a 30 second run.  Every 30 seconds, drop and perform exercises with an alternating 30 second run in between.

  • 30 second run
  • 30 second merkins
  • 30 second run
  • 30 second squats
  • 30 second run
  • 30 second heels-to-Heaven

AMRAP until time to head back to the flag.

MARY:
Dealer’s choice of ab exercises.
COUNT-OFF & NAME-O-RAMA
6 HIMs made it out today.
CIRCLE OF TRUST/BOM:
This extra time at home with my family has made me realize how easy it is to take our loved ones for granted.  I have been able to more-readily witness all of the things my wife does for our family and how little recognition and appreciation she receives for it.  It hit me the other day that I had not shown any affection to my wife all day, despite being in the same house.  I couldn’t believe how complacent I had become.  I want to encourage everyone to take advantage of the time you have each day to let your loved ones know how much you care for them. Show them how much they are appreciated and let them know as often as possible!
MOLESKIN:
Great to be back in the gloom!
ANNOUNCEMENTS:

JUCO RECON MISSION

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER:  Full F3 Disclaimer given along with COVID19 restrictions
WARM-O-RAMA:  Merkins(IC), Squats(IC), Plank Jacks(IC), Cherry Pickers(IC)
THA-THANG:
JUCO RECON:  Divide up into three teams of 5.  Each team will attempt to complete all three Missions (one at a time) located at three different areas on campus, rotating counterclockwise to the next mission after completion of the previous one. Teams will separately run to each, staying on pavement at all times (grass medians are lava).  Why? Because each time the team makes a turn and changes direction (even the slighter ones), the team does 15 Merkins, 15 Squats, 15 Plank Jacks. If any team member inadvertently tries to cross a median to avoid a turn, it’s 10 Burpees for the team and back to the pavement.

  • Mission 1: Large East Parking Lot by Duck Pond- Bernie all the way across and all the way back
  • Mission 2: Coupon Pile at Loading Dock – 100 Curls, 100 Tri Extensions
  • Mission 3: Sophomore Hill – Bear Crawl all the way up hill, Crawl Bear all the way down opposite side (this was awful)

MARY:
Flutter Kicks (IC)(x25), LBCs (IC)(x25).
COUNT-OFF & NAME-O-RAMA
15 Strong
CIRCLE OF TRUST/BOM:
Scripture states that God is Love.  Scripture states Love embraces Patience, Kindness, Truth, Resilience, Faith, Hope, Endurance, and Perseverance. On the other hand, Scripture states Love resists, stands against, and is opposed to Envy, Boasting, Arrogance, Rudeness, Selfishness, Anger, Resentment, and Wrongdoing.  Do you practice the above attributes that are embraced by Love?  Over the past few months, we have all had extra time perhaps to meditate on what really matters in life, what we place our trust and hope in.  For me, all of my hope – the only true hope I believe we have in this world – is Jesus.  It is all about Him for me.  He means more than family, more than my personal health and fitness.  Just Him, Jesus.
MOLESKIN:
It was great to be back out at JUCO with these men.  Snaggletooth wanted me to name the workout, “THAT SUCKED.”  I felt the above title was more appropriate.
ANNOUNCEMENTS:
Booster on Q Wednesday.

Project celebrates Chaco’s birthday!

THE SCENE: slight mist throughout workout.
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…
WARM-O-RAMA:

Side straddle hops (IC) 4ct
•Squats (IC) 4ct
• projectinator
•Cherry pickers
•Wind mills

THA-THANG:

2 lines or one depending on number of people to the peace bell.

This Q was in honor to chaco for his birthday. I learned a couple of things about him, he played around with surfing for a bit. So every time we do a burpee its a surfee (land on back foot in surfer position).
At the peace bell do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:30
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to K25 hill.
Chaco liked Chuck Norris, but he isn’t in lexicon. So I did find Charles Bronson.  Here is modified Bronson.
3 cones. First two about 80 yards, the second cone is ten yards after that. We are modifying this to have hill sprints instead of staring sprint to second cone. At starting point, perform:
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 50 Merkins then rinse/repeat.
  • 50 surfees (instead of burpees for Jeff).  rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  •  Finish with 50 Jump Squats rinse/repeat.

MARY:
no time today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, highlighted how we can use those around us as examples of good and what we can strive for in improving ourselves. Used Chaco as an example of thoughtfulness, and provided some of the many examples he has demonstrated.
MOLESKIN:

ANNOUNCEMENTS:
none

JUCO

THE SCENE: It didn’t rain on our parade…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side straddle hops in cadence, 10 arm rotations in cadence forward, 10 arm rotations in cadence reverse 10 merkins in cadence, 10 cherry pickers in cadence, 10 burpees

THA-THANG:

Mosie in 2 single file lines to the Library for core work. The person in the back of the line sprints to the front.

  • 25 BBSU, 10 Freddy Mercury’s in cadence, Plank with variations, 20 BBSU with clap, 10 side planks with reach through (left), 10 side planks with reach through (right), 25 LBC

Mosie in 2 single file lines to the parking lot for soccer drills. The person in the back of the line sprints to the front.

  • Side shuffles 2x’s, Front to backs facing right, Front to backs facing left, ski jumps 2x’s

Mosie in 2 single file lines to the pull up bars. The person in the back of the line sprints to the front. We stopped in between for 8 count push-ups

  • 5 pull ups run the stairs, repeat 3 x’s

Mosie back to the flag with jail break.

MARY:
10 merkins in cadence, 10 burpees, 20 BBSU with clap
COUNT-OFF & NAME-O-RAMA
16

2 FNG’s: Wanderer & Betty
CIRCLE OF TRUST/BOM:
Ezekiel 18 21-23
MOLESKIN:
God puts everything in our lives there for a reason. I spoke about how I was invited to join F3 and how much it means to me.
ANNOUNCEMENTS:

Tire flipping fun

THE SCENE: 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the recruitment center.  We had rounds of 3 exercises set up to be completed until the timer goes off. The timer is alternating after each round, 8 Tireflips and 20 sledgehammer swings. Each round was repeated once, so each PAX did each exercise twice and flipped and hit the tire with the sledge.

  • Merkins
  • OH presses
  • Tricep extensions
  • Curls
  • Rows
  • CMU swings
  • Squats
  • Lunges
  • Calf raises
  • Heavy Freddie’s
  • American Hammers
  • Big boy situps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
4 HIMs crushed it!
CIRCLE OF TRUST/BOM:

This morning I wanted to share a great passage about worrying.

“For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.
Matthew 6:25‭-‬34 NASB

This doesn’t mean that we just sit around and wait for what we need to drop in our lap. We take our lives one day at a time. We plan our futures knowing that we can’t control every aspect of it and with good stewardship in mind. Live for today while you have it. Don’t worry about tomorrow because it doesn’t benefit you or anyone else.
MOLESKIN:
I am loving the access we have now to our coupons!
ANNOUNCEMENTS:
Convergence at JUCO March 28.