F3 Knoxville

Tag: Onesie

Coyote Ugly

THE SCENE:

65 degrees. Clear skies. Just right for a beatdown.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Tempo Squat x10 IC
  • Red Bull Smurf Jacks x20 IC
  • Nancy Kerrigans x10 IC one leg forwards, x10 IC other leg backwards
  • Happy Jacks x20 IC
  • Merkin Mania OYO (5 of each – diamond, normal, wide, crucible, staggered left, staggered right, tempo, hand release)

THA-THANG:

Mosey to picnic tables/railing area

Number off into 2 groups. Complete either Phase 1 or 2, then switch to other.

  • Phase 1
    • Partner up and do 5 Coyote Uglies on picnic benches. Switch with partner.
  • Phase 2
    • 20 pull-ups on railings, 20 LBCs 4ct., 20 London Bridges 4ct.
  • Phase 3 (Ring-o-Fire)
    • PAX runs to middle and completes 5 Abyss Merkins on picnic tables
    • Other PAX in circle complete various exercises (Side Straddle Hops, Jump Squats, Iron Mikes, Imperial Walkers)

Mosey to Large Parking Lot

Doracides – Partner 1 does 3 suicides to 3 cones (1 burpee at cone 1, 2 burpees at cone 2, 3 burpees at cone 3) while Partner 2 works on exercise reps. Then switch.

  • 100 Carolina Dry Docks
  • 200 Plank Jacks
  • 300 Rosalitas
  • 400 Moroccan Night Clubs (Called “Recover!” before we could start/finish Moroccan Night Clubs)

Mosey to AO

MARY:

  • Flutter Kicks x15 IC (led by Erector)
  • Howling Monkeys
    • Ring-o-Fire – PAX hold Monkey Humper position while each man completes 10 Monkey Humpers one at a time.

COUNT-OFF & NAME-O-RAMA

12 HIMs: Onesie, Gump, Booster, Mandolin, Judge Judy, Sty, Cheatsheet, 5K, Erector, Spotter, Commission, Guano

CIRCLE OF TRUST/BOM:

Philippians 2:3 – “Do nothing out of selfish ambition or vain conceit, but rather in humility consider others better than yourself.”

MOLESKIN:

This was my last Q before moving to Greenville, SC. F3 has meant so much to me, and I’m blessed to be a part of such a great AO and region. I’m looking forward to coming back and visiting when I’m in town to visit my in-laws.

Prayer requests for different family members and a friend going through a life crisis. Pray that God brings his comfort and peace and uses these situations to bring people to himself.

ANNOUNCEMENTS:

5K will be Q-ing this Friday at JUCO. The only question is if the JUCOnians will be able to recover before Friday after Monday’s and today’s workouts.

Ring of Fire – Take 2

THE SCENE: a little chilly…around 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Side straddle hop (IC*15)

-Cherry picker (IC*10

-Imperial Walker (IC*10)

THA-THANG:

-Ring of Fire:

  • PAX circled up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
  • Repeat Ring of Fire with Carolina Dry Docks.
  • Mosey  to maintenance building.

-Behind Maintenance Building

  • Ring of Fire with goblet squats (use coupons).
  • Ring of Fire with wide merkins
  • Mosey to Bagwell Building
  • Step ups and dips at 1 minute intervals, 10 second cool down (*3)

MARY:

  • Flutter Kicks (IC*15)
  • American Hammer (IC*15)
  • PAX contributed to last free exercises.

COUNT-OFF & NAME-O-RAMA

Archie, Booster, Chaco, Erector, Guano, Judge Judy, Kenjo, Spotter, Snaggletooth, Sweeper, Waxjob, & Onesie

CIRCLE OF TRUST/BOM:

Lead by example; be a Christian; act like a Christian

ANNOUNCEMENTS:

  • Hardship Hill – May 18, register and join the JUCO 5 hour team
  • 4th of July Parade – F3 & FIA will participate; kids will ride in trailers while we walk and pass our fliers about F3

DOG TURDS AND PICKLE POUNDERS

THE SCENE: Low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tennessee Rockin Chair, Cherry Pickers, Good Mornings, SSHs
THA-THANG:
Mosey to strip center stairs and patio across street from campus, stopping for 10 Burpees along the way.  Form teams of 3..  P1 – Exercise, P2 – Run Stairs, P3 – (timer) runs “L” of parking lot.  When timer P returns, Ps rotate roles. Repeat until team goals reached.

Watch out for the pile of dog turds Onesie’s dog left in the parking lot!….. Goooooood boy.

  • Exercise Goals: 100 Burpee Squats, 200 Werkins, 300 Jump Squats
  • Mosey to Maple Street parking lot
  • 4 Corners – 2 Rounds, Reps of 50 round 1, 40 round 2.  Exercises were MCs, Hello Dollies, 6inch LBCs, and Pickle Pounders (strategically right by the road).

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
Focused on one leadership trait we can learn from Christ’s example: Integrity.  Maintain it. Leaders who lose it, lose the trust of those being led. Constantly study your heart and compare actions to God’s instruction and Christ’s example.  A great resource from pastor John Piper: desiringgod.org
MOLESKIN:
Kudos to Spotter for making the Pre-Ruck.
ANNOUNCEMENTS:
3rd F

Start Today

THE SCENE: 70 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 30 (IC)
-Burpees x 5 (OYO)
-Windmills x 15 (IC)
-Burpees x 5 (OYO)
-Cherry Pickers x 5 (OYO)
-Burpees x 5 (OYO0
THA-THANG:

    Mosey to Jucomanjaro stopping for some burpees along the way. More burpees at the bottom of the mountain. Mosey up a bit, stop for some Thrust-Merkins x 20 (IC), bear crawl up a bit more, 5 burpees, squats x 20 (IC), Bernie Sanders up a bit more, 5 burpees, mosey to the top for 5 more burpees, a quick breather and a little ab work. Mosey back to the bottom. Turn around and look back to the top. 5 double burpees, mosey up a bit, 5 double burpees, Mosey all the way to the top. Rest. Mosey back down and then to the AO start.  5 Double Burpees.

MARY:
-Hello Dollies x 20 (IC)
-Russian Twist x 20 (IC) called by Onesie
COUNT-OFF & NAME-O-RAMA
13 Pax
CIRCLE OF TRUST/BOM:
The very best time to plant a tree is 20 years ago. The second best time to plant a tree is today.  Take a moment today and reflect on something that you should have started already, big or small.  Saving for kid’s college, fixing a broken relationship, cleaning out the garage, developing a prayer life, etc.  Take the first step today.
MOLESKIN:
Two times up Jucomanjaro!!!!!!  Well done gentlemen.   Well done.

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!