F3 Knoxville

Tag: Nadia

Be different

THE SCENE: a very pleasant 60 degrees at JUCO.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey along the road towards the big, east parking lot. Running counterclockwise, at each light pole, stop for:

  • 5 burpees
  • 10 merkins
  • 15 squats

Continue counterclockwise in the parking lot until the next main intersection. At each parking lane, stop for one of the following and continue through the list to the end of the lot.

  • 5 prisoner Cell Merkin Burpees
  • 10 jump squats
  • 15, 2-ct flutter kicks

Mosey around campus to the coupon pile.

  • 20 curls, 20 rows
  • Up the steps for pull-ups (as many as possible), 20 diamond merkins

Mosey toward the shovel flag and stop in the western big parking lot. Bear crawling between each aisle, do the following exercises, one each time in order shown:

  • 5 burpees
  • 10 heels to Heaven
  • 10 big boy sit-ups

Mosey to the shovel flag.

MARY:
10 side crunches each side, Protractor
COUNT-OFF & NAME-O-RAMA
11 got better with burpees this morning!
CIRCLE OF TRUST/BOM:
“Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. For through the grace given to me I say to everyone among you not to think more highly of himself than he ought to think; but to think so as to have sound judgment, as God has allotted to each a measure of faith.”-Romans 12:1‭-‬3 NASB1995

We are not to give in to desires of the flesh. This is what the world does, but we are called to be different…transformed in fact. One way in which to do this is to not think too highly of ourselves. Arrogance and selfishness are two terrible characteristics to have. Everyone struggles with these. Instead remember to humble yourself in the sight of the Lord and He will lift you up. James 4:10

MOLESKIN:
Way to push through this morning. Burpees can be tough, but they will make you stronger if you keep doing them.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd, family workout at the Project on Saturday at 0900.

Playing like Kiddos at JUCO

THE SCENE: 60 something, nice sunshine and fun in the air :).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 11.
  • Baby arm circles (reverse) x 11.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Tempo Squats x 10.

THA-THANG:

We played “Encantados”. We divided in two teams, the objective was to capture all the other team members in less than 5 mins. If you get caught, then you will do 20 merkins and 20 squats. If all your team is captured, the whole team will do 20 burpees as punishment :). We had a lot of fun and it was really hard to chase some of the fellas, they were expert dodgers :).

We mosey to the soccer fields, but on our way we performed some fun exercises:

  • 20 box jumps.
  • 20 Derkins.
  • 20 Toe Merkins.
  • 20 Dips.
  • 20 BBS.
  • 20 Heels to Heaven.

At the soccer field we played some penalty kicks. We regrouped again in teams, if the team scored, they would decide what exercise the other team would do and it would be repeated 20 times. We ended up doing the exercises all together since the our team was not that expert with the ball :).

Mosey to the Flag and 20 more squats.

MARY:
– Superman x 10.
COUNT-OFF & NAME-O-RAMA
12 chamacos joined this playful workout.
CIRCLE OF TRUST/BOM:
Luke 18:16 “Let the children come to me and do not hinder them, for to such belongs the Kingdom of God”. We reflected about the limits of the authority and the importance of making connections with our children.
MOLESKIN:
List of injured
ANNOUNCEMENTS:
NA.

JUCO Battleship

THE SCENE:   Mid 60s and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Grady corns?
  • Phelps
  • RFTS/LIH
  • Willy Mays Hays?
  • Tempo Squats
  • Tempo Merkins
  • Down/Up dog
  • Thread the needle
  • Projectivator?
  • Quick mosey

THA THANG:

8 parking lot lines.  Bear crawl 1 line, do 8 merkins mosey back.  Bear crawl 2 lines, 7 merkins, mosey back.  Repeat until 8 lines, 1 merkin.

 

Battleship.  Separate into two teams.  Each team has half the parking lot and 12 cones, grouped into a set of 2, two sets of 3, and a set of 4.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Work at each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 20 Merkins
  • 15 carolina dry docks
  • Lunges 10 each leg
  • 25 plank jacks
  • 25 Mountain Climbers (count one leg)
  • 7 burpees

Guantanamo

Rehabilitate your fleet (i.e., stand up your cones) and flip the cards. Play another round of Battleship, this time exercises were;

  • 5 donkey kicks
  • 15 diamond merkins
  • 25 hello dolly
  • 15 Bobby Hurlies
  • 7 burpees
  • 25 flutter kicks (count one leg)

Guantanamo again.

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

MARY:

Team Races.  One lap around the pond – first man back wins a point for his team, then leads us in an ab exercise.  Repeat a few times.

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know.

CIRCLE OF TRUST/BOM:

We say this in F3 – “leave no man behind – but leave no man where you found him“.  If you are striving to be a HIM, you will not be the same man next year that you were this year – because you are always growing, always be getting better.  This morning, we thought about which of the three Fs you will see growth in by the end of summer.

From Anders Ericsson’s book, “Peak: Secrets from the New Science of Expertise”. To be excellent at something, you need…

  • …feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.

For the area that you are going to see growth in, what does “feedback” look like?

  • …to get outside of your comfort zone. Anders tells us this may be the most essential aspect of purposeful practice. He puts it directly: “If you never push yourself beyond your comfort zone, you will never improve.”

For the area that you are going to see growth in, what does “outside your comfort zone” look like?

A few men shared their goals and how they are going to pursue feedback.

MOLESKIN:

Team One with the dominating win!  Well done!

ANNOUNCEMENTS:

  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • June 4 – Speedway Launch
  • June 11 – Family Workout at The Project.  9:00 AM
  • July 2 – Convergence at JUCO

Unoffendable Juco UNO

THE SCENE: Just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squat x 10
windmill x 10
Little Baby Arm Circles forward/back x 10
Tempo Merkin x 10
stretch ONO

THA-THANG:

Took some inspiration from Blindside and tried some F3 UNO. Moseyed to setup where we had a plywood board and CMU’s setup as table and chairs. Let’s play some UNO!

UNO Instructions
# Card = Exercises x multiplier
Color on Card = Exercise
Reverse = Repeat an exercise you’ve already done
Skip = Save to pass on a future card of your choice. Draw again.
Wild = any color exercise. Reps x 10
Wild Draw 4 = All 4 colors. Reps x 3

Partner up and draw a card. Choose from 2 sheets of exercises and do the reps based on the card drawn.
Partners can’t repeat a sheet more than twice.
First 2 sheets are Arms or Legs:

Arms
Diamond Merkin x 3 Green
Werkin x 3 Red
Carolina Dry Dock x 3 Yellow
Hand Release Merkins x 3 Blue

Legs
Squat x 10 Green
Iron Mike x 10 Red
Heels to Heaven x 10 Yellow
Imperial Squawkers x 10 Blue

After completing a card, mosey a short loop and draw another card. Rinse and repeat for ~ 8-10 minutes.
After ~10 minutes pick up CMU chairs and table and rifle carry a short distance to setup again.
Partners have 2 new sheets to choose from:

Abs
BBS x 10 Green
Kick Throughs x 10 Red
Freddy Mercury x 10 Yellow
Shoulder Taps x 10 Blue

Burpees
Burpee x 1 Green
Body Builders x 1 Red
Prisoner Cell Merkin Burpee x 1 Yellow
Spiderman burpee x 1 Blue

Play some more UNO. Draw cards, do exercises, mosey, repeat for ~8-10 minutes.
After time rifle carry/curl table and chairs to third location for 2 more sheets to choose from.

Heavy
Press x 5 Green
Curl x 5 Red
KettleBell Swing x 5 Yellow
Tricep Extension x 5 Blue

Calves
Toe merkin x 3 Green
Toe merkin x 5 Red
Toe merkin x 7 Yellow
Toe merkin x 9 Blue

Q watches the time and calls recover when it’s getting close. Head back to flag.

MARY:
Had enough time for 30 seconds of flutter kicks.

CIRCLE OF TRUST/BOM:

I was reading a book recently called Unoffendable by Brant Hansen. The premise of the book if that we can choose to be unoffendable. We can choose to not take offense.

Offense comes from anger or resentment we feel when there’s been a violation of our natural right to something. The classic example that comes to mind is driving. If you view yourself as having a natural right to go where you want to go, as fast as you want to go, it’s going to be tough getting anywhere. We’ve probably all experienced this ourselves in many areas of life.

Giving up our natural right denies ourself and points us toward others. It allows us to not get angry when things happen to us. It allows us to forgive others.

We can choose to be unoffendable.

We should choose to be unoffendable.

We are called to forgive, not be angry.

Good sense makes one slow to anger, and it is his glory to overlook an offense.

— Prov 19:11

 

 

JUCOtop Stargazers

THE SCENE: 66°, Dry and wonderful

F3 WELCOME & DISCLAIMER: Delivered
WARM-O-RAMA:
Side Straddle hops, Mountain Climbers, Reach for the stars, let it hang, Cherry Pickers, some other stuff.  Booster mentioned doing stargazers, so we headed to the top of Juco to try it out.  Campus is too bright.
THA-THANG:
Grabbed some rocks after doing 25 dips.  Carried them to the base of Jucomajaro.  Did a min of exercise followed by a sprint up 2 lines, carrying our rock.

  • 1 min of burpees
  • 1 min of Imperial Walkers (It is May the Fourth)
  • 1 min of BBS
  • 1 min of Squats
  • 1 min of plank
  • 1 min of Flutter kicks
  • 1 min of Superman

Made the summit where we had a ring of fire, starting at 4 merkins.

Then we got 3.5 seconds of stargazers before we did some Hello Dolly.  Too many clouds to see stars anyway.

Stone Jenga was played.  We held Al Gore while building a pile of rocks.  We got to 7 rocks before it fell so 10-7=3… 3 burpees.  Well done.  Mosey back to return our rocks, do more dips, bear crawl across the street and back, 10 Dirkens, Duck walk to curb and 20 calf raises.

MARY:
Hello Dolly, Freddie Murcury, Superman and 10 Regular, 10 Wide and 10 Diamond merkins
CIRCLE OF TRUST/BOM:
Psalm 18:  I love you, Oh Lord, My Strength

Looked at making sure the Lord is our strength, our deliverer and our Rock.   David, leading the victorious army didn’t find his strength in his self but from the Lord.  Make sure Jesus is the foundation of your strength.

Be praying for our F3 brothers we miss due to injury.  Especially Survivor, Spotter, 5k, Gump and others.

ANNOUNCEMENTS:
CSAUP at Haw Ridge Friday night 9-Midnight.  Last chance to sign up today.  Family workout moved to May 14.