F3 Knoxville

Tag: Pool Boy

A Snow Day @ JUCO

THE SCENE: High 20’s and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Motivator starting from 7
The Ole Miss Piss in honor of Lane Kiffin rejoining the SEC

THA-THANG:

Mosey to wall
Indian run Squats on Wall
Take CMU to Freshman hill
21’s Merkins @ top, squats at the bottom
Repeat until I  call time around 6:05-6:07
25 Calf Raises with CMU
20 Curls with CMU
15 Tri Ext with CMU
10 BBS with CMU
5 American Hammers with CMU
BTW @ wall hold for 1:00 min
Mosey to AO

We made it down to 7 on the 21’s, the snowy steep hill slowed us down and really made us pay attention to our footing.  Altar boy, however, was the human snowboard and flew down the hill repeatedly.
MARY:

Doomsday Clock (til we finish)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 12:9-16
If Jesus can go to Church when the Pharisees set him up to break laws, we can follow his example in the face of issues we may have with doctrine.
MOLESKIN:
Trolley’s work stress.
ANNOUNCEMENTS:
no announcements

JUCO Slaughterhouse revisited

THE SCENE: 53 degrees and Smoky
F3 WELCOME & DISCLAIMER

Identified 1 FNG- later to be named Hurri-can
WARM-O-RAMA:
Side Straddle Hops 10x 4-count

Tempo Squats 10x 4-count

Cherry Pickers 7x 4-count (SLOW)
THA-THANG:

  • Indian run from AO to new parking lot below sophomore hill, count off by 4s to create 4 groups; begin 4 station (20 rep per exercise) AMRAP.  Complete reps at your start point, then run 3/4 of a lap counter-clockwise to the next station, rinse and repeat.
  • Station 1- diamond walk + box cutters
  • Station 2- CMU pullovers + Big Boy Sit-ups (self-AAR; next time give a demonstration of CMU pullovers)
  • Station 3- Imperial Squat Walkers + 4-count Flutter Kicks
  • Station 4- Big (12″x8″x16″) CMU rows + Gas Pumps
  • Mosey back to AO

MARY:
60 seconds to spare upon return to AO, completed tempo squats until 6:15 on the dot.

CIRCLE OF TRUST/BOM:
Paraphrased C.S. Lewis- I want to live my life such that when I die, ALL of hell rejoices knowing that I’m out of the fight.  To be fighters, we not only have to be physically ready, but mentally as well.  I carried a rucksack through the beatdown to represent the burdens that we bear.  1 Peter 5 says “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, CASTING ALL YOUR ANXIETIES ON HIM because he cares for you.”  As men, we tend to treat this action like fishing, and we cast our anxieties, burdens, and worries on God, only to reel them back in like a crank-bait.  We have to find a way to cut the line, and that can only be done through teamwork.  Use your support structure, use the team that has been created for you, not only at home, but within the brotherhood of F3.  The enemy prowls around like a roaring lion, looking for someone to devour.  We have to fight as a team, dropping our excess burdens in preparation for the fight.

ANNOUNCEMENTS:
Tomorrow is the deadline for the pre-order on Bro-lympics shirts, we need 2 more to complete it so that they’ll print them!

The Juco Jailbreak Tour – Emmanuel

THE SCENE:

drizzly & about 40 degrees.

F3 WELCOME & DISCLAIMER

Done while doing Thunder toes.

WARM-O-RAMA:

30 Seconds of each of the following

  • Thunder Feet
  • High Knees
  • Merkins
  • Iron Mikes
  • Imperial Squat Walkers to the right
  • Clap Jacks
  • Mtn Parkers

JUCO Jailbreak Tour

We renamed “The Juco Deck of pain” to the JUCO Jailbreak Tour because I like it better and it’s more of just the campus tour when we take out the two big hills (Mount Jucante and Jucomanjaro).  The full Jailbreak tour card set is here:

  1. 5 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Railing Pull-ups (at the pull up stations )
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 1 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 2 Career Path – Bear Crawl Loops (modified to be by front neon sign)
  16. 10 Maintenance Hand Stand push ups

We start out by randomly selecting a HIM to draw a card from the deck.  On the back of the card is written a location and an exercise.  We immediately do an all out sprint (Jailbreak) to that location and do the exercise.  Somebody then calls out a 30second count before the next person draws another card from the deck and we take off running.

Today our lucky winners chose #10, #8, #9, #11, #15, #16, and #1.

MARY:

Did Freddy Mercuries to the ACDC song Jailbreak. Each time they sang Jailbreak we did a Big Boy Situp.

CIRCLE OF TRUST/BOM: 

Emmanuel is His name.  He is with you! God is with us.  Live it, know it, believe it, and act on it.  In these hard times: ask Him questions. Talk to Him. Wait for Him. Trust Him. Have a close relationship with Him. He invites us to. He takes pleasure in helping, listening, challenging, teaching you.  You are his beloved child.  Every step, every second.  Remember that now and always.

Burpees, Burpees, Burpees

THE SCENE:
The gloom was a sultry 32 degrees but the temperature kept rising
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC
Imperial Walkers x 15 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC (forward and backward)

THA-THANG:
Today the theme was BURPEES!
Mosey to the Outhouse
Partner Up for 10 minute AMRAP
Partner 1 – Run to grass and perform 2 Burpees, Run Back
Partner 2 – Deconstructed Burpee (5 Merkins, 5 Donkey Kicks, 5 Jump Squats)
Switch

Mosey to Boat for Burpee Suicides
Run to 2nd Light (Perform 2 Burpees with a twist jump)
Run back to 1st Light (Perform 2 Burpees with a twist jump)
Run to 3rd Light (Perform 2 Burpees with a twist jump)
Run back to 2nd Light (…..)
Continue around all lights (Sing Paula Abdul’s “Two Steps Forward, One Step Back” for motivation)

Mosey to stairs for Sevens
Squats at bottom
Burpees at top next to rock

Mosey back to AO for Mary

MARY:
Ab Cycle
Flutter Kicks, Hello Dolly, Reverse Crunches (x15 IC)
Hold feet 6 inches above ground between exercises
COUNT-OFF & NAME-O-RAMA
8 PAX conqurered the Burpee today.  YHC (I-Beam), Ribbed, Waxjob, Excite Bike, Trolly, Mouthwash, Pool Boy, Snitch
CIRCLE OF TRUST/BOM:
Learn to accept the path God has laid out for you. Over the past three months I’ve spent a lot of time reflecting on two F3 Brothers personal struggles. In each of these situations I’ve asked what is God trying to teach them. Then moved to a place of what is God trying to teach me. Here I sit wondering what am I supposed to learn. What I am discovering is that we don’t know what God’s plan is for us or for those around us. But I do know that these two Brothers have taught me that God’s timing is his and we are only to trust in Him.
MOLESKIN:
To those two Brothers, THANK YOU for the lessons learned. You are in my prayers always and I will walk the journey with you. No matter the path.
ANNOUNCEMENTS:
Pray for Lady Junk, Butters son and Trolly’s overly busy schedule and the burden this is putting on his wife.

Tree biscuit – The Project

THE SCENE: 56 degrees and drizzling wet.

F3 WELCOME & DISCLAIMER : Ya’ll are crazy.. but very welcome here.

WARM-O-RAMA:

  • SSH (20 normal , 10 Double time)
  • 15 Windmills
  • 15 Mtn Climbers
  • High Knees  + Double time

THA-THANG: The Tree Biscuit

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae:

  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
      • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • The Project 210 !!!!!!!!!!!!!!!!!!!!!!!!!!

Yes that’s right Two hundred and ten burpees.. And we ran a couple miles!

MARY:

We burped until the clock ran out.

CIRCLE OF TRUST/BOM:

Dueteronomy 17:7 “You must purge the evil from among you.”   Take this to heart men.  Purge the evil that lurks in you.  Bad habbits gotta go..  Swearing has to go.  Don’t be drunk.   Be kind not harsh.  Serve & support – don’t drain, dominate or trample.  Love – don’t fight, or fear. Surrender your ego and pride.  Lean on Jesus who is with us.