F3 Knoxville

Tag: Full Tank

Charge that hill… tabata

AO: the-farm
Q: Wagon Wheel (John-Mark Chesney)
PAX: School Zone (Michael Shope), Proton, Madoff (Daniel Hereford), Aladdin, Full Tank, Swimmies (Nathan Chesney), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP: side stretch, tempo squat, tempo merkin, quad stretch, leg swing
THE THANG: 30 sec interval 5 sec off tabata then run up hill across field then another tabata

LBC
Heel taps
Gas pumpers reach under legs
LBC one leg in and one out
Reverse to other leg
Bike crunches

Run

30 secs
Single leg bridge
Bridge hold leg up and down
Bridge holds leg side
Bridge to straight leg hold
Other leg repeat

Run

30 secs and
Alternating toe taps
Alt leg kicks
Knee to elbow
Other side
Heels out and in
Knee to elbow then hand to foot
Other side
Leg raises
Flutter kicks high

Run

30 secs
Plank
Lunges
T merkins
Bobby hurleys
Merkins-dry docks

Run

30 secs
Side plank
Side bridge
Other side plank
Other side
Run

30 sec
Merkins
Step ups
Repeat 3 cycles thru

Run

30 sec
Up down plank
Low plank hold
Low plank hip dips
Plank body saw

MARY: run to base of hill
ANNOUNCEMENTS: ruck training Saturday
COT: Psalms 105” seek the Lord and his strength, seek the lords presence continually

Threshold Work

Q: Erector (Jason Champion)
PAX: (Tooth Fairy) Dana Rust, Shrubbery, Full Tank, Wagon Wheel (John-Mark Chesney), Noodles (Brian Solmonson), Nadia (Aaron Jacques), 5K (Derren Burrell), Erector (Jason Champion), Fetch (Joel Moran)
FNGs: None
COUNT: 9

WARMUP:
1.5 miles to the track
THE THANG:
2 x 15 minute repeats at threshold pace. This is somewhere between 10k and half marathon effort. 3 minute recovery between repeats. Cooldown on the way back to JUCO.
MARY:
ANNOUNCEMENTS:
COT:
I have a couple of questions to consider for the word today. Is it necessary to go to church to be a Christian? Should we show up each time the doors are open for a service at the building? Questions like these are often asked probably with an excuse in mind or a judgemental thought towards someone else. I once heard in a sermon that this question about attending worship services is the “wrong question”. The question should instead be something like “why don’t you want to be there?” It is about our attitude and where our heart is when deciding whether or not to go. The Bible teaches that we should assemble together to encourage each other and stimulate one another to love and good deeds (Heb. 10:19-25). We should want to assemble because Jesus died for us. He broke down the barrier that separated us from God. Worship is commanded, but God doesn’t need our worship. We need to worship! Desire to be there!

O @spotter Where Art Though

AO: juco
Q: Mailbox (Chip Keim)
PAX: Butterknife, Shrubbery, Mailbox (Chip Keim), Erector (Jason Champion), 5K (Derren Burrell), (Tooth Fairy) Dana Rust, Wanderer (Dave Staab), Windex, Full Tank, Wagon Wheel (John-Mark Chesney), Fetch (Joel Moran), Hall Pass
FNGs: None
COUNT: 12
WARMUP:
The usual – SSH, reach for the sky, let it hang, tempo squats, tempo merkins
THE THANG:
To keep the legend of @spotter alive (trying to keep his name from fading from the memories of the gloom). We brought back the Burpin Bernie back but went heavy with CMU work. Started with 10 Blockees, ran to first line – 1 Burpee and Bernie back, next 20 Heavy lunges, ran to second line – 2 Burpees and Bernie back. Worked way up to 30 Tri Extension, 40 goblet squats, 50 curls, 60 heavy LBC, 70 overhead press/rows, 80 heavy flutter, 90 bench press, 100 heavy Freddy
MARY:
Had time for 30 box cutters
ANNOUNCEMENTS:

COT:

Talked about Joy and seeing things through glass half full lens despite trials and tribulations life throws our way. Mom’s health struggles and subsequent miracle recoveries and positive attitude through it all has been a blessing in many ways and a gut check as well when I can be frustrated or down despite much better circumstances. Thank you for prayers and checking in. Means a lot.

Just Like the Prodigal Son, I’ve Returned

AO: juco
Q: Mermaid (Bradley Roberts)
PAX: 5K (Derren Burrell), Mailbox (Chip Keim), Erector (Jason Champion), elf, Waffles (Pedro Da Silva), (Tooth Fairy) Dana Rust, Full Tank, Butterknife, Booster (Les Fout), Data (Joey Tipton), Fetch (Joel Moran), Wanderer (Dave Staab), Base Salary, Cosmo, MessyHobbs, Windex, Guardrail (Brandon Brown), Mermaid (Bradley Roberts)
FNGs: None
COUNT: 18
WARMUP:
SSH – 15
Baby Arm circles forward & backward -10
Arm Stretching
Cherry Pickers -3 (long and slow)
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each
MARY:
ab exercise followed by 10 merkins for the last 5 minutes, we went through about 4 or 5 rounds
ANNOUNCEMENTS:
F3 in the Nude on Saturday at the Cove at 0700, ask Mermaid if you have questions
COT:
This is my 4 year anniversary of joining F3. We talked about the importance of using a back blast. I was able to recall from my first post 4 years ago the attendees, the workout and the message. Now that we have a new and improved back blast system, I would encourage everyone to record this data because it is important.

GPS Art F3 Juco take 1

THE SCENE: 70° and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get ups, tai chi warriors, Reach for the stars, Let it hang, Butt kicks, SSH, High Knees, Mountain climbers
THA-THANG:
A campus tour spelling “F3 Juco” as GPS ‘art’. At each turn there were excercises.
Starting with 10 SSH, then introducing some new excercises
Flip flop merkins, Shuttle run the lower bar of F
Bernie up to the top of the F twice, then 10 Gorilla Humpers (wide monkey)
Finish the F with a shuttle run to flutter till the 6 arrives.
Straight to the Railings for 20 underdogs
Draw the “3” with Hello Dolly, kick throughs and monkey humpers along the way.
Then to the top of the J to carry some of each others weight on a pole.
One legged SSH and “James Bond” made the U, the C was hand stand merkins (or burpees) and dips.
We finished the O with a rope run around a tree.

MARY:
LBC is about all we had time for
CIRCLE OF TRUST/BOM:
Hebrews 12:1
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us

I want to focus on the word endurance. On a Wed, we have runners who know about endurance. I used to think of Endurance as just working hard and harder. But it is a lot more about pace than it is any one hard step.
Ask yourself, are you making forward progress?
Do you have a plan? Do you know where you are going?
Have you removed the sin in your life that weighs you down?

Your race is your race. Your journey to become more like Jesus is not identical to anyone else, but it is not meant to be done alone.
Get into a community of believers, find a Church home, F3 is great, but it is not a church.
A church needs all ages, men and women, worship, communion, baptism, giving, accountability and all the pains and joys that come along with all that.
Then make sure Jesus is your motivation, source of energy and Goal.
And consider your pace. Yes, take breaks but ensure forward progress. Guys who get up before 5 to work out tend to want to push hard, but don’t burn out.
And God gave us the gift of (warning, unpopular word) the Sabbath. It got abused in Jesus’ time, it gets forgotten entirely now, but Sabbath was made for man.
That weekly day of rest, change of pace and focus on worship and serving will allow you to Run the race.
Maybe you step back from formal serving for a season, but you still run the race – stay involved, make others a priority, show up, care , pray
Endure to the end.

ANNOUNCEMENTS:
F3 In the nude coming up July 29.