F3 Knoxville

Tag: Mandolin

Lounging on sophomore hill.

THE SCENE: Perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, side straddle hop, merkins, about 15 burpees

THA-THANG:
Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear,  10 burpees low, 5 burpees high figure 8 pattern

MARY:
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
2 Timothy 1:7
MOLESKIN:
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Waking up the legs

THE SCENE: JUCO not too muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 windmill, 10 hairy Rockettes, 15 mountain climbers, 10 tempo merkins, 10 Moroccan night club, 7 cherry pickers
THA-THANG:
Mosey to the parking lot north of the maintenance building. Begin at the south-most corner.

  • 20 merkins
  • bear crawl to next corner going counterclockwise
  • 20 Freddie Mercury IC (4-ct)
  • run to the next corner
  • 20 squats
  • run up the hill
  • 10 burpees
  • mosey down and then run to the coupon pile
  • grab a coupon and do 20 curls and 20 tricep extensions
  • run up the stairs
  • 20 flutter kicks IC (4-ct)
  • down the stairs
  • lunge walk to the corner of the parking lot
  • 10 burpees
  • run back to start
  • AMRAP

MARY:
No time today!
COUNT-OFF & NAME-O-RAMA
11 PAX on a holiday…not bad.
CIRCLE OF TRUST/BOM:
II Tim. 3:16-17 – “All scripture is inspired by God and profitable for teaching, for reproof, for correction, for training in righteousness; so that the man of God may be adequate, equipped for every good work.”  Study the Bible to gain true knowledge, wisdom, and understanding for all of life’s difficulties.
MOLESKIN:
Welcome FNG Jitters!
ANNOUNCEMENTS:
TTTP on September 14th.

Iron PAX Week 0: JUCO

THE SCENE: Absolutely Perfect, but slightly damp
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
Tempo Squats x10, Hairy Rockettes x10, Tempo Merkins x7, Windmills x7
THA-THANG:
Mosey to the end of the courtyard.  We will perform Iron PAX Week 0 challenge, doing the following exercises six times:

  • 24 merkins
  • 24 squats
  • 24 lunges where both legs = 1 (48 total lunges)
  • 400 meter run

MARY:
Judge Judy led the HIMs that finished Laredo early through some ab work. I can only assume flutter kicks were involved.

COUNT-OFF & NAME-O-RAMA
22 HIMs kept our 20+ streak alive for the third week running.
CIRCLE OF TRUST/BOM:
At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Thanks to Judge Judy and Erector for performing Laredo with me before the workout (Judge’s idea) so that I could help proctor the challenge. I definitely saw guys pushing themselves harder than normal today. Good push men!

ANNOUNCEMENTS:
CSAUP – Truckin’ to the Pound is Sep. 14th

JUCO shirt preorder ends next week

IRON PAX challenges will be each Friday in September

4 Corners With a Ring of Fire

THE SCENE: Light drizzle early, kinda sticky
F3 WELCOME & DISCLAIMER

The standard protocol


WARM-O-RAMA:
3 count Cherry Picker 10x, 1 burpee, Moroccan Night club 10x, 1 Burpee, Baby Arm Circles 10x, 1 Burpee, Reverse Baby Arm Circles 10x, 1 Burpee

THA-THANG:
Indian Run to and around perimeter of the large parking lot,

  • 4 corners (William Wallace per the exicon) setup, with CMU in the middle. even teams per corner start with 1 HIM spring to center and perform 5 reps of CMU cleans and spring back to team. Team performs their corners exercise per corner while taking turns sprinting to CMU Center. Once everyone has completed their turn the team then moseys to next corner and begins the new corners exercise while repeating the CMU sprint. corner exercises consisted of Squats, Merkans, Pickle Pumpers and Freddie Mercury.  Once all 4 teams completed all 4 corners The PAX meet in the middle, form a circle and hold an Al Gore. 1 VQ Him does a burpee and sprints around the circle while the PAX holds AL Gore position. Once around circle the next HIM does a burpee and sprints around. After about 4 -5 turns we modified and all HIMs began to perform the burpee with the next sprinter to make for an improvement to the drill. 10 count recover once all around the “ring of fire” and mosey back to the AO

MARY:
Judge Judy, Trolly, ribbed finished up with a nice variation of core destruction exercises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
researched scripture that applies to each F, Fitness, Fellowship and Faith

Fitness = Ephesians 6:11 & Proverbs 27:17

Fellowship = Ecclesiastes 4:9-10

Faith = 1 Corinthians 16:13, Romans 1:12 Romans 14:1 & 1 Corinthians 2:5

MOLESKIN:
Prayer request for Judge Judys wife and family
ANNOUNCEMENTS:
No additional announcements

JUDY’S GAUNTLET

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Shoulder Shredder, Descending Burpee Sets (10,9,8….1), 6inch hold-20 Merks, Al Gore-20 Squats
THA-THANG:
1)  11’s – CDDs—-Bear Crawl 7yards—-Irkins——–Crawl Bear back. Made it about 6 rounds and called it for time sake.

2) 4Corners AMRAP (Judy’s Gauntlet) (Follow Exercises Along the Path in Chalk)  C1: 20Merkins —-Mosey——Lunge——Bear Crawl to C2: 20 4ct Pickle Pounders—–Mosey——-Burpee Broad Jump to C3: 20 Squat Jumps ——–Mosey——-Lunge ——-Alligator Crawl to C4: 20 6inch LBCs —–Mosey back to C1. Rinse and Repeat.

MARY:
25-50% Mosey’s and Bernies across parking lot w/40 calve raises at each end
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
Talked about the significance, purpose and importance of Q’ing workouts; Addressed the anxieties and fears (public speaking, nervousness, fear of failure, embarrassment) most have about leading – ones that WE ALL face and can overcome together.
MOLESKIN:
N/A
ANNOUNCEMENTS:
TTTP