F3 Knoxville

Tag: Rocket

Finished. 2,019

THE SCENE:   40 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

We’re going to bid adieu to the decade in the most fitting way I can think of – by doing 2,019 reps of exercises.  With the completion of each 100 reps, blow your horn!  Hang on to your butts, ‘cause here we go!

  • LBAC forward x 8 IC (32)
    LBAC backwards x 8 IC (32)
    Monkey humpers x 9 IC (18)
    Merkins x 9 IC (18)
    100!
  • Motivator from 6 (84)
    Werkins x 16 OYO
    200!
  • Overhead clap x 13 IC (26)
    Squat x 13 IC (26)
    Seal clap x 13 IC (26)
    Iron Mike x 11 OYO (22)
    300!

THA THANG:

With CMUs….

  • Colt 45 (45)
    Kettlebell swing x 15
    Goblet squat x 20
    Upright row x 20
    400!
  • Heavy Freddy x 20 IC (40)
    Tricep extension x 30
    Bent row x 30
    500!
  • Squat thruster x 30
    Derkins x 20
    BBS x 25
    Curls x 25
    600!
  • Lunge w/ CMU x 30
    Pickle pounders x 20
    Lunge w/ CMU x 30
    Pickle pounders x 20
    700!
  • DORA – partner farmer carries CMUs around the island
    100 Merkins
    200 LBC
    300 Squats
    1300!

Mosey to the planters…

  • SSH x 25 IC (50)
    Dips x 40 OYO
    11s (Box jumps + Derkins) (110)
    1500!

Mosey back to the shovel flag…

  • Captain Thor up to 5 (75) …and we’re out of time.

1,575 reps!  You guys crushed it!

 

MARY:

No time

COUNT-OFF & NAME-O-RAMA

8 HIMS

CIRCLE OF TRUST/BOM:

Traditionally, my wife and I have been totally into making and executing New Year’s resolutions.  We’ve designed complicated, multi-tiered, resolutions and – for the most part – have been pretty good at keeping them.

2019 was different.  We resolved to do just one thing for the year – to prayerfully seek God’s direction for our lives.  I feel that He provided direction that by aligning our hearts on a couple of topics that one year ago today we were a chasm apart.  My wife and I now end 2019 facing in a common direction – we know what we want to define our lives and legacy.

In 2020, we are embarking on yet another theme for the year – and I invite you to do the same.  We plan to spend this year casting vision for this new direction that we are facing and making a plan to get there.  We now share a common goal where we want to bring our family – what things we want to define us for our lifetimes and beyond.  In 2020, we will set out to make a plan; “when” and “how” step-by-step.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 20:5, “The purposes of a person’s heart are deep waters, but one who has insight draws them out.”

Rosabeth Moss Kanter, director and chair of the Harvard University Advanced Leadership Initiative, says this, “A vision is not just a picture of what could be; it is an appeal to our better selves, a call to become something more.”

Author and business leader, Joel Barker, has said, “Vision without action is merely a dream.  Action without vision just passes the time.  Vision with action can change the world”. 

“Vision without execution is delusion”.  Thomas Edison

Men, let 2020 be the year that you cast (or re-cast) an incredible vision for your lifetime and beyond.  Don’t live by coincidence or circumstance!  Instead, plan your life’s legacy and execute that plan (be flexible to the Lord’s ways, remembering, “Many are the plans in a person’s heart, but it is the LORD’s purpose that prevails” Proverbs 19:21)

 

MOLESKIN:

Hey you!  Yes…YOU!  You’re not finished yet!  We said we were doing 2,019 reps and we only got in 1,575.  You owe another 444 reps!  Here’s your homework – get it done before midnight!  When you finish, announce “Happy New Year!” in the GroupMe thread.

25 merkins
1600!

50 LBC
50 Flutter Kicks
1700!

25 side crunch (left)
25 merkins
25 side crunch (right)
25 merkins
1800!

50 SSH
50 shoulder taps (single count)
1900!

25 side crunch (left)
25 merkins
25 side crunch (right)
25 merkins
2000!

19 BURPEES!

2,019!  YEEAAHHH, BABY!

 

ANNOUNCEMENTS:

The Project is expanding!  Thursday?  Saturday?  Bootcamp?  Run?  Weigh-in on GroupMe with your preferences!

McDonald’s on the Fly

THE SCENE: 20’s and no Q in sight….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC-F/B, Overhead Claps, Tempo Merkins, Mountain-Climbers, Tempo Squats, TN Rock’n Chair
THA-THANG:
Mosey to big student parking lot, stopping for a short Bear Crawl. Perform the Double Quarter-Pounder (without cheese) – look up in Exicon.  So Fun!!

Mosey to small parking lot. 4 corners – rotate between 10 jump squats and increasing 8ct Body Builders at each corner. I think the lead group made it to a corner of 8 BB’s.  Great work!

MARY:
Dead Bug, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
25 strong
CIRCLE OF TRUST/BOM:
Talked about inner peace and 5 steps that have helped the Q obtain inner peace: 1) Trust totally in Christ. This settles where you are headed when you die. 2) Trust in God’s sovereignty and control over all things, even the small details of your life. This eliminates fear. 3)  Trust the Lord to meet all of your needs. Takes care of the constant desire for more. 4) Maintain a clear conscience. Helps protect your inner peace. 5) Accept the way God made you.  You can’t change things that are outside of your control. Trust Him with those things.

MOLESKIN:
Ribbed was on Q but slept thru his alarm. Trolley (JUCO’s newly appointed Executioner) will decide his fate upon his next appearance at JUCO.
ANNOUNCEMENTS:
No official workout Christmas Day at JUCO.

Track Work

THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop, Abe-Vigoda, Annie, Finkle Swing, Nancy Kerrigans, Mountain Man Poopers
THA-THANG:

4×400, 4×200, 4×100
The following workouts are done after each section of track. Example: Run 400 do 4×4’s, Run 400 do Bat Wings, Run 400 do Speed Skaters, Run 400 do Alphabet

  • 4×4’s – 10: Start standing up arms overhead, Burpee to Plank, 4 Merkins, 4 Mountain Climbers (that’s 1)
  • Bat Wings – 1: 20 Forward Arm Circles, 20 Backward Arm Circles, 20 Seal Claps, 20 Overhead Claps
  • Speed Skaters – 20, 10 each leg
  • Alphabet – On your 6, Legs raised 6 inches, Trace Alphabet upper case letters

MARY:
No time left from THA-THANG

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Perfect Day to Trust

God blesses those who are poor and realize their need for him, for the Kingdom of Heaven is theirs.  Matthew 5:3

Come to Me with all your needs, with that huge emptiness inside you.  Facing that awful emptiness is the first step toward being filled with My Presence.

So be glad on those days when you can barely get out of bed – when you feel sluggish and just not ready to face the world.  Yes, be glad!  Tell yourself that this is the perfect day to practice trusting and depending on Me.

If you keep depending on Me throughout your day, you will make a wonderful discovery as you crawl into bed at night.  You will discover that My Joy and Peace have become your companions.  You may not know exactly when they joined you on your journey through the day.  But you will feel the benefits of having been in their company.

“The perfect ending to your day is realizing that God was with you all along.”  That’s me paraphrasing the devotional this came from.

2 Corinthians 4:6, Matthew 5:6, Colossians 2:9-10, Psalm 150:6
MOLESKIN:

ANNOUNCEMENTS:
1500 at JUCO tomorrow.

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.

 

Lifting one another up

THE SCENE: Wet ground, 50 degrees, calm and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  10 bonus burpees as I fumbled the order of the F’s (don’t do that!)

Twinkle Toes (calf raise squats)
Tempo Squats
Baby Warrior Circles (Warrior pose with arm Circles)
Overhead Clap (as we numbered off 1/2)
THA-THANG:
Guardrail top and bottom: 3 laps, first with 15 exercises, then 10, then 5.  Half started with upper, half with lower

Tops: Tricep Dips & Dirkins on the Guardrail| Mosey to the light… then | Bottoms: Guardrail hops & Guardrail foot taps

Black snake (Slalom Indian Run) through Courtyard

Pair up and run 3 laps (15 on first lap, then 10, then 5) of Canyon Merkin, Partner carry up the ramp, swap and repeat, then mosey to Pull up bars for helping your partner do pull ups, and low pistol squats, then Mosey to cover for 15 bro-pees (high 5 burpee)

Finish on 30 calf raise, Bernie, Mosey, 30 Calf Raise, Imperial Walkers, 30 Calf raise, Bernie

CIRCLE OF TRUST/BOM:
Do not repay evil for evil but seek to do good to one another and everyone  1 Thessalonians 5:13
We need to be quick to forgive, not repaying evil for evil but actually seeking to do good for everyone.  This busy time of year you may be thinking you don’t have time to do one more thing or help one more person. But we have an awesome opportunity to help each other, and everyone: through prayer.

Friday’s COT by @FingerFood, he called out by name guys who have impacted and helped him – that process of calling people out by name is bold, and it’s powerful to encourage.  We have been called to boldly pray for one another (See James 5:16)

Today as you carried each other, literally, let this remind you of our chance to carry each other’s need before the Lord – and as a bonus, it isn’t sweaty, a little gross and personal space invading.  As you lift a guy up doing pull ups, we lift each other up to the Lord -that God’s glory would shine through their life.

There is Someone I know who lived this verse of doing good for one another and everyone perfectly –  His birthday is coming up.  I hope you know Him too.  He is Jesus and He died for you – He prays for each of you by name.

Today, the prayer time will included a chance to lift up for you by name: Your kids (kids in your life), Wife (or women in your life), Pastor, someone older (dad, shut in, elder, mentor), coworkers, HIM’s not there and even our enemies.

MOLESKIN:
21 HIMS for a powerful prayer time of lifting to the Lord one another and everyone – now continue to pray for people by name, listen to Lord’s calling to reach out, help, bless ans SEEK to do Good for the people you prayed for by name.