F3 Knoxville

Tag: Rocket

10-on-10

THE SCENE: 40 degrees and dark (perfect gloom for an F3 workout)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick 4: SSH x15, Tempo Squats x10, Merkins 4-ct x10, BBS 4-ct x10

THA-THANG:
10-on-10: 10 Burpees on 10 hills around campus (Pellissippi State Community College, aka JUCO), culminating in the Beast across the street – JUCOmanjaro (it’s other less popular name was Kill-a-Man-JUCO), for a total of 100 burpees and I-don’t-know-how-many miles.

MARY:
We squeezed in some flutterkicks during Count Off and NAME-O-RAMA.

COUNT-OFF & NAME-O-RAMA
Kings of the Mountain: Booster, Rocket, Trolley, 5K, Bagger, Sweeper, Chaco, and Snaggletooth

CIRCLE OF TRUST/BOM:
Psalm 23 – Soul Care

MOLESKIN:
We get up between 4:30 and 5:00 to work out with our AO or wherever. We put time, effort, intention and intensity to getting better, getting stronger, stewarding this temple. Do we take the same time, effort, intention and intensity to care for our souls? Every spiritual practice/exercise is intended to draw us closer to God, submitting to Him, the ultimate HIM, so that He can care for our souls, strengthen it, and use us for His Kingdom purposes. It doesn’t happen on its own. Soul-care takes the same time, effort, intention, and intensity as the care of our bodies.

ANNOUNCEMENTS:
F3 Anniversary events

DECK The Halls

THE SCENE: 49 and chilly…until we got moving!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Windmills (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot
  • Mosey to side parking lot

THA-THANG:

Side of Alexander Building  

  • 15 Pullups on the walkway rails – OYO X 3 rounds
  • 15 Squats – OYO X 3 rounds
  • 100 Calf raises on steps – OYO
  • Mosey

F3 Workout Deck –

  • 2-9 cards = 10 reps
  • face cards = 25 reps
  • aces = 100 reps

We did 25+ different cards in 4 categories:

  • Diamond – Upper (merkins, diamond merkins, etc.)
  • Hearts – Cardio (running, side straddle hop, etc.)
  • Spades – Legs (squats, lunges, calf raises, etc.)
  • Clubs – Core (flutter kicks, planks, etc.)

Cashed out with 10 burpees

MARY: 
Part of the workout
COUNT-OFF & NAME-O-RAMA

7 HIMs – 5K, Bagger, Judge Judy, Mr. Rogers, Rocket, Snaggletooth, & Booster

CIRCLE OF TRUST/BOM:

I don’t have the answers to why people believe, worship, pray but yet get sick, hurt, etc. when those without faith often do not seem to have those problems.  I get frustrated because I see people battling cancer every day and dying.  I know I won’t have all of the answers in my current life but my lack of understanding in why bad things happen concerns me and stresses me out.

I asked for prayers of the men there today.  Several have reached out since the Q to let them know they are thinking about me and will forward any articles, etc. they come across.

The beauty of F3 is we can share our hopes and dreams along with our struggles. Thank each of you for your willingness to get out in the gloom to exercise our mind and body.  We’re better because of each other!

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Jeremiah 33:6 – Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security.

James 5:15 – And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven.

Psalm 41:3 – The Lord sustains him on his sickbed; in his illness you restore him to full health.

Jeremiah 30:17 – For I will restore health to you, and your wounds I will heal, declares the Lord, because they have called you an outcast: ‘It is Zion, for whom no one cares!’

Matthew 11:28 – Come to me, all who labor and are heavy laden, and I will give you rest.

ANNOUNCEMENTS:

  • F3 3rd Anniversary Activities on November 3-4
  • Monthly Challenge – Hand Release Merkins

No real theme…just pain

THE SCENE: JUCO AO with a few sprinkles.  Just enough to get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the south parking lot

Bear crawl to each parking row, do 10 merkins, bear crawl to next row, do 10 diamond merkins, repeat to the end of the parking lot

Mosey to coupon pile and grab a coupon. 10 reps of exercises at each corner of parking lot with coupon:  squats, lunges, flutter kicks, burpees, up the hill and diamond merkins. Repeat.

Mosey toward center of campus to walls. Aiken legs: Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Take a lap. Mosey to park benches. Do 10 derkins, 10 dips, 10 incline merkins, and 10 diamond merkins.

Run to back to the shovel flag.

MARY:
Tempo merkins, hello Dolly.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 15:31-32 “He whose ear listens to the life-giving reproof will dwell among the wise. He  who neglects discipline despises himself, but he who listens to reproof acquires understanding.”

Be willing to listen to those with more experience and take their criticism constructively.  If you ignore it, you basically are ignoring your own potential growth
ANNOUNCEMENTS:
F3 Knoxville Olympics November 3rd and family day on November 4th.

Burpeelicious Workout

THE SCENE: JUCO was pleasant this morning:  no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:

Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps).  Burpees and breaking down the burpee.

  • burpees and Bernie Sanders up the hill
  • squats and run to next corner
  • merkins and run down to the next corner
  • thrusters and run back to start
  • repeat

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.

Mosey over to hand rails near the middle of campus.  Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total).  Collect the 6 and do 5 more burpees.  Mosey towards the flag.

Stop at the corner of the parking and complete 10 tempo merkins in cadence.  Bear crawl to next corner and sprint to the flag.

Circle up and begin a merkin “wave”.  1st PAX does 1 merkin, then the PAX to his right completes 1 merkin.  Repeat until all have complete 1.  All PAX are holding plank the whole time while they are not doing their merkins.  Increase reps by 1 until time is called.  Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.

COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1.  This one of my favorite passages. I read the first 8 or so verses.  Trials will come, but you will make it through them and be better in the end if you look to God for wisdom.  Ask God for wisdom, and he will give it if you ask without doubting but with faith.

ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.

Fight or Flight

THE SCENE: 72 degrees, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Double Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Double Burpees x 5 (OYO)
  • BACs F&R x 15 (IC)
  • Cherry Pickers x 5 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the west parking lot

  • Partner A sprints out and back, Partner B squats. Swap. x 2 rounds.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Rows x 25, run the steps, R&R
  • Merkins, LBC’s, Weighted Squats x 25, R&R
  • Double Burpees x 5 (OYO)

Mosey to the short walls

  • CCD’s, Dips, Decline Merkins x 10, run around the walls, x 3 rounds

Mosey back to the flag

MARY:
60 second hold feet up 6″
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

When confronted with a “no” be careful to not let your brain go into fight or flight mode. When presenting a “no” try to start with a “yes statement” of equal significance.

MOLESKIN:
We definitely kept our heart rates up this morning. Everybody pushed themselves.  Proud to be a part of the JUCO group!