F3 Knoxville

Tag: Neutron

Return to Core Mountain

THE SCENE: Jucomanjaro-r-us
F3 WELCOME & DISCLAIMER

Welcome to new FNG – Dave -> DC

WARM-O-RAMA:
Mosey to Juco-manjaro base and start the Thang!

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Run 300 feet (out+back+out)
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Run 300 feet (out+back+out)
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

The first time (back on August 8th, 2018) we ran out of time at station 11. This time we made it to 14 when 6:07 timer went off.  We used the Mary time to get to the top with half the reps and only running in-between stations.  NEXT time we’ll probably just run in-between each station.  That would probably leave extra time for warm up and marry.  

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

COUNT-OFF & NAME-O-RAMA
Snaggletooth, Neutron, Chaco, Booster, FNG(DC), Trolley

CIRCLE OF TRUST/BOM:
Reminder info about bible app that has compare mode to see different versions, reading plans, and verse of the day.  Verse today https://www.bible.com/verse-of-the-day Wait on the Lord : be of good courage, and he shall strengthen thine heart: wait, I say, on the Lord .  Psalm 27:14

Integrity. Always.

THE SCENE: 63 degrees and awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

THA-THANG:

Ladder Squats across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16 and back down (128 squats total)

Mosey to the Courtyard for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to the short walls

  • Dips x 20
  • Decline Merkins x 10
  • Step-ups x 10 Each Leg
  • Repeat

Mosey back to start, stopping for mountain climbers & prison merkins

MARY:

  • Flutter Kicks x 35 (IC)
  • Marge & Homer

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Integrity is doing the right thing.  Even when no one is watching. –C.S. Lewis

The Lord’s eyes are on the righteous and his ears are open to their prayers. But the Lord cannot tolerate those who do evil.  1 Peter 3:12

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much. Luke 16:10

MOLESKIN:
Solid workout for The Men of the JUCO. Kept the heart rate up and the breakfast down.  Booster was thankful we didn’t get much leg work in.  Maybe next time.  🙂  Mumble chatter was good, the effort was great!  Way to go, HIM’s!

Let The Bodies Hit The Floor!

THE SCENE: 73 with a little breeze…perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers X 10 IC
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Side Straddle Hops X 10 IC
  • Calf stretches OYO
  • High knees across the parking lot
  • Frankenstein (straight legs) across the parking lot
  • Tempo Squats X 10 IC
  • Hand release Merkins X 10
  • Burpees X 5 OYO
  • Mosey

THA-THANG:

Parking Lot Next To AO – Descending Ladder

  • 5 Merkins & 5 Air Squats at each corner & sprint to next corner
  • Complete 4 reps of the same exercises on the next round
  • Continue to descend with 3, 2, 1, etc.
  • When you finish, Farmer Carry CMUs back & forth across parking lot
  • Mosey to Alexander Building

Side of Alexander Building – Tabatas (20 seconds of exercise, 10 seconds of rest)

  • 4 sets of pullups on the walkway rails – (AMRAP)
  • 4 sets of big boys (AMRAP)
  • 4 sets of bench step-ups/box jumps (AMRAP)
  • 4 sets of flutter kicks (AMRAP)
  • 4 sets of calf raises on steps – (AMRAP)
  • 4 sets of lunges (AMRAP)
  • Mosey to CPAC

Clayton Performing Arts Center

  • 2 sets of dips (AMRAP)
  • 2 sets of American hammers (AMRAP)
  • 2 sets of curls, overhead press w/ CMUs
  • Mosey to AO

MARY:

15 burpees since Mary was a part of the workout

COUNT-OFF & NAME-O-RAMA

Great to have Erector visit JUCO for the first-time (was in F3 Charlotte but recently moved to Knoxville); Barnacle, Mr. Clean, Neutron, Onesie, Rocket, Snaggletooth, Stye, Trolley & Booster

CIRCLE OF TRUST/BOM:

My health has been bad in 2018. Fortunately, my doctors figured out my thyroid wasn’t functioning properly so I’m now taking medication to increase my thyroid levels. While it’s been rough for me and my family, I never thought I was going to die.

My charity helps people every day who have cancer and may actually die. Instead of feeling sorry for myself like I have over the last 6 months, I need to appreciate that my doctors have figured it out AND it’s treatable AND I’ll survive AND I’m blessed with basic resources that I can afford (food, clothing, shelter, medications, etc.).  Many people don’t have those so it’s time to focus on doing what I can to help them!

MOLESKIN:

Have compassion on me, LORD, for I am weak. Heal me, LORD, for my bones are in agony. ~ Psalm 6:2

The LORD will sustain him upon his sickbed; In his illness, You restore him to health.  ~ Psalm 41:3

ANNOUNCEMENTS:

  • CSAUP – August 25th at 6:00 a.m. at the Truck Stop
  • F3 3rd Anniversary Olympics – November 3
  • F3 3rd Anniversary Family Picnic – November 4

 

Neutron’s Ladder

THE SCENE: Clear & Calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Side straddle hops x 10 IC (3 CT)
• Mountain climbers x 10 IC
• Burpees x 10 OYO

THA-THANG:

JUCO-Manjaro Ladder

  • Partner up
  • 18 cones
  • Starting at the bottom of the hill,  run to 1st cone and back while partner does pushups (1st set), squats (2nd set), or LBC’s (3rd set).
  • Switch and repeat.
  • Once second person completes an up-and-back, the pair “steps up one rung” and starts the process over at the next cone until you reach the top.

MARY:

Flutter kicks and box-cutters.

CIRCLE OF TRUST/BOM:
As the school year starts back up and you find yourself running all over town (school, ball field, birthday party, Lowes, a work trip, etc), take a moment to slow down and make sure you find time for what’s important.

Mani Pedi at JUCO

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles 10 /10

Tempo Merkins 15

Tempo Squats 20

Claps 10

overhead claps 10

SSH 30
THA-THANG:

Mosey with the flag and a CMU because we can!

Quarter Pounder hold the cheese, 25, 50,75,100 merkins, squats, Mtn Climbers, SSH

Mosey to the Campus police station

Bear Crawl to Heaven 15 ( had a couple of Almost Merlots )

Mosey to the Resource Center

5/1 Burpees to Body Builders

Mosey to TTU Portables

Burpee Broad jump a long freakn way!

Mosey back to the AO

MARY:
Star Gazers
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
Patience is a Virtue
MOLESKIN:

ANNOUNCEMENTS:

3rd F this Sat 830 at Outlook

TTTP  August 25 6-10am  DO IT!!