F3 Knoxville

Tag: Ralph

NO TIME WASTED

THE SCENE: Damp and low 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, High Knees w/Burpees, Tempo Squats, Mountain Climbers
THA-THANG:
Mosey over to Anytime Fitness Parking Lot: 6 stations of exercises (20 Merkins, 20 Squats, 20 Mountain Climbers, repeat all three). Mosey up Juconte stopping for 2 Burpees at every tree (7). Recovery Mosey back down and along HV Road to start, repeat for three rounds.

Mosey to the front of Anytime Fitness. With a few observers from inside, PAX perform 20 SSH in cadence.

Mosey back to Shovel Flag parking lot:

Jelly Arms

Jelly Legs

MARY:
No time
COUNT-OFF & NAME-O-RAMA
21 strong


CIRCLE OF TRUST/BOM:
Life is short: We live. We die. Then comes Heaven or Hell in a straight line.  That final outcome depends on the way we live this life and the choices we make. If you waste your life – in the end, you will lose it.  The life not wasted is one focused on lovingly serving others in a way that magnifies God’s glory.  Let that be our daily, even hourly focus.  Don’t waste your life!
MOLESKIN:

ANNOUNCEMENTS:

DORA, Noonan, and Burpees

THE SCENE: Mostly Cloudy, 41°F, Feels like 37°F, Humidity 82%, Wind 6mph from SW – Thanks Frenchie
F3 WELCOME & DISCLAIMER – Killed it
WARM-O-RAMA:
Zero Burpee Warm-up. Always a favorite.

0xBurpees, 20xSSH, 2xBurpees, 10xWindmills, 4xBurpees, 10xLBAC fw&bk, 6xBurpees, 10xTempo Squat, 8xBurpees, mosey towards Sophomore Hill, stop for 20xflutter kicks, mosey some more, 10xBurpees
THA-THANG:
At Sophomore Hill, grab a battle buddy for some original DORA 1-2-3:

  • 100xMerkins
  • 200xBBS
  • 300xSquats

Mosey over to the coupon pile and grab one for a new exercise: The Noonan (Description per Exicon: Running up stadium stairs with a ruck on. Any form of weighted ruck or coupon up and downstairs. In Honor of F3 Naperville’s Steve Keough (F3 Noonan) who suddenly passed away while rucking.)

In honor of the passing of F3 Noonan just 2 days after he turned 50, we completed 50 collective trips up and down the stairs to the sports building with our RESPECT PAX leading the way. During this exercise I asked everyone to take a moment of silence to meditate on how blessed we are to have our health and to pray for those that don’t.

Mosey with your coupon over to the stadium. At the bottom of the hill perform the following starting with 10 reps of each and adding 10 reps after each round:

  • CMU Curls
  • CMU Tricep Extensions
  • CMU Swings

Run to the top of the Stadium Hill and perform 5 burpees to complete one round. Repeat adding reps until time was called.

MARY:
Mosey back to the shovel flag.
COUNT-OFF & NAME-O-RAMA
26 HIMs; 3 Ruckers and 23 Boot Campers
CIRCLE OF TRUST/BOM:
My favorite verse for quite a long time has been:

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” Romans 8:28

Although this is my favorite verse, I used to apply it the wrong way. This verse does not guarantee that everything that happens to us in this life will benefit us in this life. It means that even when bad things happen to us in this world, if we maintain our faith and love in God, those things will benefit us in the life to come. The Bible does not teach that prosperity is something guaranteed to Christians, quite the opposite is true. We will be tried and persecuted in this life, but through those trials and tribulations we will grow closer to God. The things in this world are fleeting and ultimately meaningless if we don’t maintain our faith in God.

MOLESKIN:

Shoutout to all of our PAX that have earned RESPECT. You don’t know how much us young bucks envy the fact that you are still out here pushing us to get better. You have something that we may never have, but that we all hope to have when we are 50+.

It’s been awesome seeing JUCO grow as much as it has this last year. We’ve added JUCO: Rush on Wednesdays at 0515 and are still testing out JUCO: Ruck on Mondays at 0500. Come get ya some!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tony Hawk

THE SCENE: A balmy 40 degrees with a light drizzle. Perfect beatdown weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30x SSH IC
10x Failure to Launch
10x Hindurkins IC
20x LBAC each way
20x OHC
10x Crabettes IC
20x Cossack Squats (10 each leg)
Toady-hop across the parking lot (not Tony Hawk, although that sounds much cooler. I’ll have to work on that…)
Bear crawl across the parking lot

THA-THANG:
Mosey over to the large parking lot. Battle buddy up.
Broken Wheelbarrow (partner holds only one leg) from one line to the next, 5 merkins on arrival.
Switch places with partner.
Repeat with other leg.
Squats for the Six.

Mosey to the courtyard. Divide into groups of 3.
One PAX under one shelter, other under shelter across the courtyard. Third PAX runs between (plus 2 burpees) and switches out.
Exercise pairs:

Iron Mikes – Cossack Squats
Diamond Merks – Carolina Dry Docks
Gas Pumpers – LBCs
Superman Swim – Sundial
Ran outta time! Hustle back to the AO!

MARY:
Ruckers were doing something or other at the AO when we got there… But time was up!
COUNT-OFF & NAME-O-RAMA
6 for Motherruck’n Monday: Sergeant Slaughter, Mermaid, Mandolin, Booster, Ginger, and Judge Judy. 19 for the standard beatdown (as tagged)
CIRCLE OF TRUST/BOM:
Stolen from Tank’s contribution to the weekly email, because it hit home:
Close your eyes.
Imagine you have a daughter.
Now imagine she’s dating someone just like you.
Did you smile?
No?
Then change!

Some things we lack the power to change on our own. We need the help of the Holy Spirit inside us. Without Him we can do nothing!

MOLESKIN:
Never had a nosebleed before today, but it bled like a stuck pig the whole way from my house to the AO! Managed to get it stopped just in time for the beatdown… could have been a gory mess!
ANNOUNCEMENTS:
Pullup Bars installation at the Dog Pound next month! Feb 29!

Lake Quarters

Warm o Rama

  • Start Super slow to increasing to super fast on ALL these:
  • 10x Dancing Burpees (3 ct High Knee + Burpee on 4)
  • 10x Cherry Picker
  • 10x Ferris Wheel (4ct @ 9 , 12, 3, 6) Wide stance – huge stretch.
  • 10x Side 2 Side (4ct Toe Touch – like Speed Skater )
  • 10x Freddy Mercuries (4ct – long stretch)
  • 10x Moon Dancers (4ct – inverted Freddy Mercuries)
  • 10x 180 Leg Lifts (4ct 90, 180, 90, 0 )
  • 10x Merkin Rolls (3ct)
  • 10x Bruce Lee’s (Side Kick with rear elevated dismount) 4ct (1 side kick. 2-3-4 by 4 your foot is behind you after being spun back around behind you all the while in the air at the same level you kicked)
  • 10x Rocky Balboa’s (4ct punches – in fighter stance – Jab cross jab cross) @ rep 5 switch to Jab cross jab upper-cut.

Transition to Lake: Indian Race Run

The indian race run is like the indian run but with two races added. The last person in line sprints up to front and back to back and keeps going around back up to the front. So each person does two loops around the train. When that sprinter gets to the back the first time, the next person in line races him back up to the top. Upon reaching the beginning the first person stops and the second person begins his loop to the back where the next last person will race him up to the top. (Repeat).

The Thang – Big Quarters

An AMRAP around the lake for time 20 Minutes. At each quarter mark around the lake there is one exercise. Each one increases by 25.

  • @3 O’clock do 25 Burpees
  • @12 O’Clock do 50 Merkins (or 2ct Iron Mikes)
  • @9 O’Clock do 75 Flutter Kicks (single count)
  • @6 O’Clock do 100 LBC’s
    Start at 6 O’Clock with no LBC’s.

Transition to State Farm Stairs:

  • Merkin Centipede: In single file plank line. AS FAST AS POSSIBLE. Last person does merkin roll (from warmup) and sprints to the front of the line. As soon as the sprinters feet passes the next persons head, the next person Merkin rolls to the side to a sprint to the front. (Repeat).
  • Baby Merkin Centipede: Same thing but on elbows.
  • Sun Bathing Centipede: Same thing but in reverse plank (belly up – or stiff straight crab)

Mary – Thor Slappers

  • At top of small stairs do 10x Thors (BBS + 4 Hammers)
  • Run to top of big stairs
  • At top of large stairs do 10x Clap Jacks (clapping merkin + Star Jack)

Transition back to AO: Three lines with this JODY

  • F3 F3 – F3 Beatdowns are the best
    Always Free but you give up some rest
  • F3 F3 – Jesus Christ is His Name
    Givin Glory to Him is our Aim
  • F3 F3 – High Impact Men Givin glory to His Name
    Day by Day We give Christ the Fame
  • F3 F3 – I hope my wife don’t get mad today
    Cause I woke her up goin to F3
  • F3 F3 – We hope our wives don’t get mad today
    Cause I’ve gone to F3 five times this week
  • F3 F3 – Gettin up before dawn is what we do
    It don’t seem right if it ain’t in the gloom
  • F3 F3 – Iron Sharpens Iron Day by day
    Sprints and Burpees all the way
    Sprints and Burpees all the way
  • F3 F3 – God Help us Trolley’s on Q, 200 Burpees is what he wants us to do.

BOM

Jumping Into Risk

JUCO AMRAP

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the back parking lot. AMRAP workout starts at northeast corner.

  • 10 burpees
  • Run to Southeast corner
  • 20 merkins
  • Bear crawl to Southwest corner
  • 20 heels to heaven
  • Run to northwest corner
  • 20 squats
  • Run up the hill and then to the coupon pile
  • Grab a coupon and do 20 curls and 20 overhead presses
  • Run up the stairs and tag the building
  • Run back to start
  • AMRAP

MARY:

Ring of fire with two merkins while all other PAX hold a plank.  Then, we made an attempt to do a 6″ plank while the PAX did a merkin around the ring, but it didn’t work all that well (poor instructions given by the YHC).  We finished up with 10 flutter kicks.

COUNT-OFF & NAME-O-RAMA
33 HIMs at JUCO.  Welcome FNG, Hound Dog!
CIRCLE OF TRUST/BOM:
Proverbs 28:23 – “He who rebukes a man will afterward find more favor than he who flatters with the tongue.”  Confrontation is sometimes a difficult thing to overcome, but sugar-coating the truth may be worse.  Correcting a brother, may help him to direct him back to the right path and may help save their soul.  As a result, a stronger, more meaningful relationship may flourish.
MOLESKIN:
It was great to get to Q once again at JUCO.  It is amazing what a year has brought to this AO!
ANNOUNCEMENTS:
Sign-up for Hardship Hill.  Judge Judy has your Brolympic shirts if you ordered one.