F3 Knoxville

Tag: Erector

A.K.A.

THE SCENE:   Mid-50s.  Rainy, thundery, lightningy.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
Seal claps x 10 IC
Knee Tap Merkins x 10 IC
Tempo Squats x 10 IC
Lunge Runners x 10 each leg IC
Projectivator x 10 IC

THA THANG:
Dodge the lightning and head to cover under the senior center veranda.

Last week, Erector started a ridiculously hard pyramid workout.  We didn’t even get halfway through….  Time to pick-up where we left off…at lunges (i.e. Round 6 of the pyramid).  Instead of running a lap between Rounds (Erector’s plan), we’ll bear crawl the length of the veranda.

The pyramid was;
20 Merkins
20 Squats
20 Mountain Climbers
20 Flutter Kicks
20 Diamond Merkins
20 Lunge
20 Burpees
20 Freddy Mercury

We finished 7 more rounds – 800 reps and a bunch of bear crawls.  180 burpees between the three of us (Yeeeessss, Mermaid….we will log them….) 

MARY:
Hillbillies
Hello Dollies
BBS
Sleeping Hillbillies

COUNT-OFF & NAME-O-RAMA
3 HIMs

CIRCLE OF TRUST/BOM:

Early in the biblical story of Daniel, the nation of Babylon besieges Jerusalem – plundering the Temple of God and kidnapping some of the noble families.  Among the captives brought back to Babylon were Daniel and his three friends; Hananiah, Mishael, and Azariah.  Once in captivity, they were given new names to conform to the culture; Belteshazzar, Shadrach, Meshach, and Abednego – and placed into service of Babylon’s King Nebuchadnezzar.

Two years later, Nebuchadnezzar had a nightmare and issued a threat to his sorcerers and counselors (whom Daniel/Belteshazzar was then among), “Tell me what my dream was and what it means – or you’ll be torn limb from limb and your houses destroyed…”  Picking up in Daniel 2:17-18, “Then Daniel went home and told his friends Hananiah, Mishael, and Azariah what had happened. He urged them to ask the God of heaven to show them his mercy by telling them the secret, so they would not be executed along with the other wise men of Babylon.”  When he was in trouble and needed true friends to pray with him, Daniel found the three men whom he knew like none other.  He had a history with these men, and he called them by names that few others in Babylon knew them as; Hananiah, Mishael, and Azariah.

Some of our F3 culture is, admittedly, peculiar – like calling each other by nicknames.  But I love it.  That nickname marks you in a distinctive way, and those who identify you by your alias know you as few others do.  We know you as a man who is willing to time-and-again slide from his warm bed to better himself and his friends.  We don’t care about your career, your education, your stuff – or your mistakes, your history, your insecurities… Instead, we value your authenticity, your humility, and your determination to get better in all facets of life.  Your vulnerability during a Word impresses us more than your physical intensity during the Q.  We know you as few others do.  

In the gloom, the relationships are as exceptional as the names are unique.  I know that men named Erector and Snaggletooth will get out of bed and do burpees with me in the lightning and pouring rain.  Men named Mailbox and Rocket challenge me to be the best version of myself that I can be – physically, relationally, spiritually.  Men named Samaritan, Slappy, and Guardrail pray for my family and pray that I will be more like Christ each day.  Those men all know that KickFlip is praying for their vitality and he has their back during any trouble that may come their way.  If help is needed, I hope I’m at the top of their call lists.

Out here, you are known in a unique way – which is why you are known by a different name.

MOLESKIN:

Don’t blame me…blame Erector!

Prayers for Rocket and his mother, for Spotter/Gump and their mother, for the health of each other’s families, for each other’s patience

Hat tip to Brad Raby

ANNOUNCEMENTS:

Be Bold & Juicy- Make the Best Use of the Time!

THE SCENE: 36°F and gloomy but about to be BOLD and JUICY!
F3 WELCOME & DISCLAIMER – Administered + Cell Phone Check (will actually be used for music during Mary… read to the end to find out)
WARM-O-RAMA:

Standard
LBACF & R IC x 5ea
Tempo Squat IC x 5
Tempo Merkin IC x 5
Werewolf OYO x 5
Burpee OYO x 5
Imperial Walker IC x 5

Bold & Juicy
Hummingbird Wings (really fast LBACF & R) – IC x 5ea
Squat Jumps OYO x 5
Diamond Merkins IC x 5
Tennessee Rocking Chair IC x 5
Flying Squirrel OYO x 5
Squat Walking Rockette IC x 5

Calf raises x 25

THA-THANG:
Falling Indian Run (count to 3, do burpees off to the side of the line until the rear of the line reaches you and then fall in) to the Coupon Pile and then over to Freshman Hill. Partner Up and do the following:

DORA on Freshman Hill Round 1 Round 2 Round 3 Round 4
Length 4 minutes 3 minutes 4 minutes 4 minutes
Rest 1 minute 1 minute 1 minute 1 minute
Bottom of Hill Squats Goblet

Squats

 Squat

Thrusters

 Heavy

American

Hammers
Up Hill Run Bernie Bear Crawl Run
Top of Hill 5x Merkins 5x Jumping

Spiders

 5x Burpees 5 x 4-ct

Flutter Kicks
  • Q called recover and return CMUs to coupon pile, doing a wall sit until the all PAX at on the wall. Guardrail for *SOME STRANGE REASON* did a quicker than normal 10-count.
  • Black Snake back to the AO.

MARY:
All PAX got in a tight circle while the Q explained what “Thunderstruck” meant and how we were going to modify it to be BOLD & JUICY

Exicon explanation of Thunderstruck: “Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away.”

BOLD & JUICY “Thunderstruck” modification:

Start the song with pickle pounders.
When they start saying “thunder” go into plank and do 1 merkin every time it’s said.
Hold plank until at the end of the first verse when he says “thunderstruck.”
For the rest of the song when he says “thunderstruck” do 1 burpee.
After the first thunderstruck, the Q led the following changes to exercises at certain points in the song:
BBS until the first “shaking at the knees”, doing burpees as they say “thunderstruck”
Flutter kicks until the second “shaking at the knees”, doing burpees as they say “thunderstruck”
BBS until the last round of “thunderstruck” starts and do burpees until the end of the song.

PAX were exhausted and the Q *might* have gone over 1-minute on time (my plan even said I was 1-minute over but I was trying to be BOLD & JUICY with what I’d planned for the workout)

COUNT-OFF & NAME-O-RAMA
21 PAX (2 left early + 19 pictured + 1 Pool Boy behind the camera)

CIRCLE OF TRUST/BOM:
Last week in the JUCO GroupMe @Curveball posted a photo of this beer and asked “Side business @Pool Boy?”. The next comment about the subtext of the IPA from @Anchorman made me decide to absolutely include it in my BOM: “Bold and Juicy”!!!!

I was already thinking about the following passage, but with Leap Day tomorrow (2-29) that we ought to be BOLD and JUICY. What does this mean? Let’s look at Ephesians 5:15-18 to find out what I’m thinking Scripture says:

15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil. 17 Therefore do not be foolish, but understand what the will of the Lord is. 18 And do not get drunk with wine, for that is debauchery, but be filled with the Spirit,

This passage calls us to be BOLD by walking carefully and making the best use of the time and to be JUICY by drawing people in through understanding what the Lord’s will is and by being filled with the Spirit and not wine [or Pool Boy beer!].

Ways PAX can be BOLD: Sign up for course or a test you need to take (educationally or professionally), train for a marathon, trying to be a HIM day in and day out, have “the talk” with your son/daughter, confessing sin to your wife, serving at your church without being asked, talking to your neighbor who is clearly in need of a friend, and even sign up for your VQ / next Q!

When I think of being JUICY I’m reminded of what Jesus said in Matthew 5:13 – “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.” and what Paul said in Colossians 4:6 – Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. We’re called to live in such a way that people should constantly be drawn in to us because of how we’re different in living out our lives not for ourselves but for Christ. That we would emanate His love, grace, and be the aroma of life.

Ways PAX can be JUICY: Talk about Christ with your coworkers and seek to lift them up in prayer in their presence and on your knees when it’s just you and the Lord, immerse yourself in the Bible and let it pour into and out of your soul, spend time praying and fasting asking that God would give you more of a heart for the things He wants you to do, speaking with kindness and compassion to those in need because Christ is your Savior, listening to that one guy who nobody wants to listen to but you know God has put in your life to minister to and love and even as 1 Thessalonians 2:8 says “So, being affectionately desirous of you, we were ready to share with you not only the gospel of God but also our own selves, because you had become very dear to us”, and much more!

Remember, you only have one “today” as Ephesians 5:15-18 reminds us. Walk carefully. Be wise. Don’t get drunk but be BOLD and be JUICY!

MOLESKIN:
Prayer for Cheatsheet & his daughter, Spotter’s & Gump’s mom’s successful surgery & lymph node removal (prayer for no further cancer), prayer for Flashback’s son (lost 1-year old child last year and now has a new 4-month old baby), prayers for Jack, Commission’s friend.
ANNOUNCEMENTS:
TRUEbadours tomorrow at 7am at the Asylum on Leap Day 2/29

Pull-up bar install tomorrow from 8am at The Dog Pound

OTB Exploratory Workout next Friday, March 6 at Catholic High School led by Waxjob

Everything’s Heavy after 150 CMU Thrusters

THE SCENE: 30* with some dusting of snow, beautiful morning for some heavy work
F3 WELCOME & DISCLAIMER Yeppers
WARM-O-RAMA:
SSHx10, Hairy Rockettesx10, Windmillsx10, LBAC fwd/bck x15, Tempo Squatsx10
THA-THANG:
Mosey to the recruiting center.

1st Thang: Knockout the February F3 Knoxville challenge. 150 CMU Thrusters for time.

2nd Thang: A tabata circuit with 20sec on/10 sec rest. Perform 4 sets of an exercise before moving to the next. Stations were:

  1. 20lbs slam ball: Side throw into the wall, switch sides after each set.
  2. 30lbs Ruck Push-ups
  3. 30lbs Weighted sit-ups inside the big tire allowing for more ROM on the sit-up
  4. 50lbs Ammo Can single-arm rows, switch arm each set.
  5. 20lbs sledgehammer swings on the smaller tire, switch sides each set
  6. Small brick lateral and front raises
  7. 30lbs Single-arm DB snatch, switch sides each set
  8. 60lbs Sandbag over the shoulder toss

We had time for everyone to get in one full circuit with 4 sets of each exercise.

Moseyed back to the shovel flag.

MARY:
Never heard of her.
COUNT-OFF & NAME-O-RAMA
4 HIMs, almost 3 until Snaggletooth came in on two wheels at the last second.
CIRCLE OF TRUST/BOM:
I shamelessly bragged on my Mom. She was diagnosed with a recurrence of breast cancer in January 2020 after being cancer free for 10+ years. When she first felt a lump she had it biopsied to see if it was cancerous. One of her good friends from church also had a lump and was awaiting results of a biopsy. My mom told me that during that time she prayed to God asking that if one of them had to have cancer, she wanted it to be her. My Mom knew that she could handle it, as she had already been through it once and her friend is younger and still has kids living at home. My Mom has never failed to impress me with both her faith and her love for those around her, but that statement really touched me. I’m hopeful that I can reflect that type of love for others in my day to day life.
MOLESKIN:
The 150 CMU thruster buy-in this morning definitely made the weights feel heavier. I’m thankful that the Army recruiting center has allowed us to use their toolbox (2 big tires, weighted ammo can, pull-up bar, etc) and thankful that Kickflip had the initiative to ask. Looking forward to some more Heavy Thursdays in my future.
ANNOUNCEMENTS:
Snacks for Wesley House. Convergence at JUCO on 3/28.

Death by Squat Thrusters

THE SCENE: A mild, dry, low 50 degree morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 in cadence Bat Wings: Arm circles forward/arm circles backward/seal claps/overhead claps
10 wind mill
10 burpees
10 tempo squats
.25-.5 mile mosey to warm up

THA-THANG:

150 Squat Thrusters for time
Complete the F3 Knoxville February Challenge
Record times, Mermaid will update all times on the website
Exercises in 4 corners, perform exercise, and rotate until time is called
Corner 1 Around the world Merkins, BBS, Squats
Corner 2 Werkins, LBC’s, Lunges
Corner 3 Diamond Merkins, American Hammers, Calf Raises (40)
Corner 4 Curls, tri ext, OH Press with coupon.
20 of each exercise

MARY:
No mary, ab exercises were included in the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Paraphrase the Prodigal son
Luke 15:  11-32
God will run to and and take you back even when you squander your opportunity.
He wants a relationship with you, and he will take you with your warts, and transgressions.

MOLESKIN:
Prayer Requests:
Pool Boy-His friend Linda has Lymphoma
Rosetta’s coworker Zachary committed suicide
Spotter & Gump’s mom is having surgery today related to the return of her breast cancer.

ANNOUNCEMENTS:
Bring food on Friday for the Wesley House.
OTB workout at Catholic High School on Thursday 2/27 5:30 AM
Q 101 workout at the Asylum on Saturday 2/29 7:00AM
Convergence at JUCO 3/28

 

Pyramid Scheme

THE SCENE: A little drizzle and mid 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Morrocan night club, 15 mountain climbers, 10 tempo squats, 10 slow windmill
THA-THANG:
Mosey the the playground for 11s- start with 1 burpee and 10 pull-ups

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise. The plan was to get to all 8 exercises and then start dropping the first exercise each round.

  • 20 Merkins
  • 20 squats
  • 20 mountain climbers (4-ct)
  • 20 flutter kicks (4-ct)
  • 20 diamond merkins
  • 20 lunges
  • 20 burpees
  • 20 Freddie Mercury (4-ct)

MARY:
10 burpees OYO, 20 Freddie Mercury IC
COUNT-OFF & NAME-O-RAMA
Lucky 7 at the Project
CIRCLE OF TRUST/BOM:
“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. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.” – Philippians 2:3‭-‬8 NASB

I challenge you to always regard others as more important than yourselves and see what happens with your life. Even the simplest act of humility can have a major impact. Take a simple example of heavy traffic. When merging, if you provide a little more space between yourself and the car in front of you, someone can merge in without interruption. If everyone is bumper to bumper, someone eventually stops (a good Samaritan, if you will) to let another car in. Everyone else had to stop too…and so on. Find ways to be humble in all that you do.
MOLESKIN:
11s with pull-ups and burpees…not my best plan. The pyramid was highly ambitious too. We got through the diamond Merkins…not even half done! All still got a good workout.
ANNOUNCEMENTS:
Snacks for Wesley House.