F3 Knoxville

Tag: Ginger

Running with the Ducks

THE SCENE: 38 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Side Straddle Hops
Baby Arm Circles
Tempo Squats
Tempo Merkins

THA-THANG:
Jog to the pond

At the pond, break up into 3 groups.  Two groups will start at the same location and the 3rd group will start on the opposite side of the pond. The basis is a large Indian Run in groups.

Group 1 sprints towards Group 3.  Meanwhile, Groups 2 and 3 start at the cones set up along the pond trail and do exercises at each cone.  Once Group 1 catches Group 3, Group 3 then runs to catch Group 2… and so on.

  • 10 Squats
  • 10 Merkins
  • 10 Lunges
  • 10 Side Step Squats
  • 10 American Hammers
  • 10 Burpees
  • (Repeat above)

Jog back to the AO.  Along the way, stop in a parking lot and do the following:

  • 40 Calf Raises
  • Bernie midway
  • Jog back to curb
  • (Repeat above)

MARY:
Leg Crossovers and Burpees till 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Isaiah 54:10 – “For the mountains may depart and the hills may be removed, but my steadfast love shall not depart from you, and my convenient of peace shall not be removed”.

As we go through each day with distractions, sporting events, kids, work, trials and temptations, etc…. we can find ourselves at the end of the week exhausted and looking back we did not spend anytime growing in our faith with the Lord.  Things will fade away, but have the reminder that God is a constant steadfast love that will never go away.  Set time aside to build others up and grow your faith each week.

MOLESKIN:
Pray for Booster’s daughter.
ANNOUNCEMENTS:

JUCO Slaughterhouse II- Veterans’ Day Special

THE SCENE: Clear, chilly, full moon; 6 point buck watched over the sophomore hill setup… he approved.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 10

Windmill x 10

Cherry Pickers x 10
THA-THANG:

  • Indian Run (last man up) to Sophomore Hill to celebrate Forrest Gump: partner up. PAX 1 “Shrimps” up the hill, LT Dan back down, and complete a Diamond Clock. PAX 2 celebrates legs with 10 “Mrs. Gumps” (monkey humpers w/sound effects), Range Targets down the hill, then Lunge Walks back to start point.  Trade positions to complete the set.
  • Run Forrest Run to the CMU pile and bulldoze to the parking lot. Keep your partner and DORA 100 “Jennys” (modified hello dollys), 200 BBS with CMU, 300 pullovers (over-planned, no chance of completing in time allotted)
  • Mosey back to AO, complete side crunches to run out the clock.

CIRCLE OF TRUST/BOM:
“Greater love hath no man that to lay down his life for a friend”, many have made that sacrifice, but it sucks for everyone involved. I pray that none of you are ever put into that type of situation. “Husbands, love your wives as Christ loved the church”- we’re not getting nailed to a cross for them, so how do we love them? Visit 1 Corinthians 13- Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful…” If someone asked your wife to describe you, in full honesty, would patient and kind be the first words out of her mouth? Honestly, I’d be 0 for 9 on that list. As HIMs, we need to strive to be better at love, toward our neighbor, our family, our friends. We need to bring peace with us wherever we walk, not chaos. Walk into your home, your work, your church, your life, prepared to be humble and peaceful.
MOLESKIN:
Prayer requests: Commission’s friend and mentor Dillard passed away; pray for peace and healing for the loss. Nutmeg’s father undergoing a major surgery. Pete Billingsley’s health as he struggles with a dire heart issue.
ANNOUNCEMENTS:
Congrats to JUCO for taking the AO Brolympics title, and to Spotter for nearly beating Woodshack out of the individual title.

The Return of Burpin’ Bernie

One comment

THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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

THA-THANG:
Line up on curb and run at 50% to other side of launch parking lot. 40xCalf Raises on opposite curb

Run back at 75% effort. Performed 20 4-count Rocky Balboa’s

Mosey to the large parking lot for the return of an old friend.

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. Last time we had about 3 of the PAX finish all ten levels, this time I believe it was 7-8 PAX.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
23 HIMs.  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. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally. 

MOLESKIN:

Shoutout to Erector and Anchorman for knocking out a long pre-run.

ANNOUNCEMENTS:
Canned food drive for Second Harvest

Pumpkins & Prison Workout

THE SCENE: High 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Raises X 50 (OYO)
  • Frankenstein Leg Lifts X 20 Yards
  • Mosey

THA-THANG:

Parking Lot near AO

  • 20 Merkins on one end & 20 Squats at the other
  • Rinse & repeat X 4
  • Max Big Boy Sit-ups – 1 minute
  • Indian Run Mosey

Sophomore Hill

  • AMRAP burpees at the Bottom while partners sprints up and back; switch
  • Rinse & Repeat X 4
  • Spider crawl & bear crawl to the top of the hill

Fitness Center

  • 20 Pullups while partner does AMRAP of Diamond Merkins, Wide Grip Merkins & Carolina DryDocks; rinse & repeat X 3
  • Flutterkicks

MARY:

  • LBCs
  • Hello Dollies
  • Superman

COUNT-OFF & NAME-O-RAMA

26 HIMs – 5K, Anchorman, Archie, Butcher, Commission, Cosmo, Cortez, Curveball, Downhill, Erector, Frenchie, Ginger, Gump, Jitters, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Snaggletooth, Spotter, Stye, Triage, Weedwacker and Booster.

CIRCLE OF TRUST/BOM:

On Wednesday, October 23, I met two people in Oklahoma City who have overcome great obstacles to make a difference in our world and impact me in a strong way.  Amy Downs was a 335 pound woman living a bad, unfulfilling life.  She was a college dropout, had no social life, didn’t volunteer in the community and was a teller at a local credit union.  One morning while talking to a friend at work, there was an explosion and she found herself trapped. She thought it was a nightmare but it was a real nightmare.  The Murrah Federal Building where her credit union was located on the 3rd floor was under attack by domestic terrorists.  She fell 3 stories and was trapped on the first floor where the daycare was located.  For 6+ hours, she cried, asked God to forgive her for not living her life to her fullest and begged to be saved.  She promised God if her life was spared that she would do her best to fulfill her promise.  She was rescued and turned into a different women.  She lost 200 pounds, she got her bachelors and MBA, she started attending church and volunteering in the community.  Amy got married, had 2 children and is now President/CEO of Allegiance Credit Union where she worked during the bombing.  Amy became an endurance athlete and has competed in countless ironman, marathons, etc. around the world.  She is now making the most of the gift God gave her.

Lt. Colonel Forrest “Woody” Aurentz (retired) and I sat next to each other on the plane back from Oklahoma City to Atlanta.  He’s a great guy.  He started the Gathering of Mountain Eagles, a charity that helps wounded veterans.  Woody and his volunteer team takes them whitewater rafting, deep sea fishing, skiing, etc.  I asked him what made him start his charity…he paused and looked away.  I told him it’s OK if he didn’t want to share.  Woody looked back with tears in his eyes and began another nightmare that led us both to start crying at 30,000 feet above our great country.  When his daughter was 14, she went on a church trip to an amusement park out of town.  A drunk driver hit her bus and 27 people were killed including her best friend.  His daughter would have died but she woke up because her legs were on fire.  She crawled off the bus.  She lost her leg and was burnt more than 65% of her body.  Woody ended up having PTSD himself because he would hold his daughter’s hand as the trauma team would cut the dead skin off of his baby girl twice a day.  He said it was the worst experience of his life.  The military men and women up near Fort Knox, Kentucky where they were stationed were there to help Woody, his wife and family with food, financial and emotional support, donating blood, etc.  He promised that if he was ever in a position to help the men and women who have served our country that he would.  Woody said he’s great at organizing but doesn’t know anything about fundraising.  I asked Woody what he would do if his charity had more money and he said have more activities and trips because there’s always a waiting list and people that can’t afford to pay to get to wherever the activity will be held.  I’m going to start helping the charity pro bono through my new fundraising consulting firm.

ANNOUNCEMENTS:
Brolympics is on November 9

Bring canned food.

THE SCENE: 34 degrees bit crispy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bunch of burpees
THA-THANG:
Dora 200 squat press, 200 curls, 200 tris

Moseyed to sophmore hill bear crawled up the middle followed by Captain Therkin at every corner

MARY:
Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Worship our father through the hardest trials of life. God is greater than our trials!
MOLESKIN:
Would have broken 30 if Nutmeg had shown up…..just sayin.
ANNOUNCEMENTS:
Bring the canned good next week!  Brolympics next Saturday!