F3 Knoxville

Tag: Rocket

Kings of the Hill

THE SCENE: upper 60s, felt good.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Quick warm-up….I was running late!

  • OYO stretches
  • tempo merkins x 10
  • tempo squats x 10

THA-THANG:
Mosey to the hill at the back of campus.  Do the following exercises while running up & down the hill.  Count the reps at the bottom of the hill DORA style.   We also only did 50 burpees for the sake of time.

Trash can to trash can run on the way back to the AO.  Sprint to each can, then do 10 merkins when you get there.

MARY:

  • Flutter kicks x 25
  • LBC x 25
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
7:  Waxjob, Trolley, Podium, Speedo, Toto, Rocket, Bartman

CIRCLE OF TRUST/BOM:
Let downs are inevitable.  When someone does let you down, remember they are a fallen man just like you are.  None of us are perfect.  Lift each other up in prayer and forgive others when they mess up.

MOLESKIN:

ANNOUNCEMENTS:

What a Difference a Year Makes

THE SCENE: Lovely.  No breeze, but not overly hot.  Probably high-60s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC (OK, we really did 9)
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC
THA-THANG:
Mosey to JUCOmanjaro
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to the Strip (little strip mall parking lot)
Quarter Pounder….with cheese please!  Today, it’s Cake and Ice Cream!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese  Ice Cream)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

Mosey back to AO Hey, we got done a little early! Once more up JUCOmanjaro to collect the cones.  At the top, you guessed it.  Monkey Humpers ’til 6 arrives.

Now mosey back to the AO

MARY:
Slutter kicks x15, Hello Dollys x15, Side Crunches x10 each side.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Nothing profound today, just a “Thank You” to those here today and by extension to all my brothers in F3. This workout was a copy of the first one I attended at the Dog Pound a year ago today (thanks, Ratchet!). At that time, I believe I skipped about half the loops and didn’t even make it to the Big Boys on the tennis court. Since then, I’ve had an amazing experience of all three F’s over this past year.
MOLESKIN:

ANNOUNCEMENTS:

Friday Fun on Top of JUCOManjaro!

THE SCENE: 67 and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT
  • Baby Arm Circles Forward X 10 & Michael Phelps
  • Baby Arm Circles Backward X 10 & Michael Phelps
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Hand release Merkins
  • Mosey to JUCOManjaro

THA-THANG:
1/3 to the top workout – 4 corners for 10 minutes

  • 20 Merkins
  • 15 Big Boy Sit-ups
  • 15 Dri-Docks
  • 10 Superman Swims (4ct)
  • Mosey up – Bernie Sanders-style (Al Gore until the 6 arrives)

2/3 to the top workout

  • 10 Derkins
  • 10 Freedom Twists (4 CT IC)
  • Mosey to the top 

Top of the Hill Workout – Partner Workout for 10 or so minutes

  • 1 partner works while the other runs partially down the hill and back up
  • AMRAP w/ CMUs & Dumbbells of:
  • goblet squats, thrusters, curls, bent over rows,
  • rinse and repeat 10-15 times each
  • Mosey down & back to AO doing farmer carries w/ CMUs & Dumbbells

MARY

  • Hello Dolly

COUNT-OFF & NAME-O-RAMA
6 HIMs – Fast-n-Easy, Iso, Neutron, Rocket, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

Do not be misled: “Bad company corrupts good character.” 1 Corinthians 15:33

One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother. Proverbs 18:24

Walk with the wise and become wise, for a companion of fools suffers harm. Proverbs 13:20

Two are better than one, because they have a good return for their labor:

If either of them falls down, one can help the other up. Ecclesiastes 4:9-10

As iron sharpens iron, so one person sharpens another. Proverbs 27:17

We have sweated together, been rained on together, bled together, prayed together, played together and got better together.

I want to thank everyone I have met in F3.  We have opened up our hearts and minds to one another.  Even if we don’t know one another that well, I know you care about me and my family just like I care about you and your family.  We lean on one another when we need it…we laugh, we eat, we drink but we also pray for one another and our families.

F3 is good for our heart and soul.  Let’s keep supporting one another whether we’re the fastest or bringing up the 6 like I often do.  Let’s also encourage others to join us.  Lots of men need us just like I need you.  We have impacted each other and I’m certain there are other men that need to get involved with F3 whether it’s for their physical health, their mental health or their spiritual health!

ANNOUNCEMENTS:
The June JUCO Calender is FULL. Start signing up for July or ask people signed up for June if you can Co-Q if you want in on the action!

Iso needs people with boats and others to volunteer in July to take inner city kids out for a day of boating, etc. More details to follow.

Ring of Fire

THE SCENE: 67 F and Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side straddle hop (IC*15)
-Baby arm circle fwd (IC*10)
-Michael Phelps
-Back (10)
-Cherry picker (IC*10
-Imperial Walker (IC*10)
THA-THANG:
-Football Sprint in place with random timer. Each beep, burpee, continue Sprint. For 1 minute. 10 countdown

-Ring of Fire:
Seen at Asylum once, wanted to bring it back. PAX will circle 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, holding with arms at 90° instead of plank to engage triceps.

-Indian Run with 5 burpees to maintenance building.

-Behind Maintenance Building
Ring of Fire with goblet squats (use coupons). Use parking lot if needed for space
Ring of Fire with wide merkins

Mosey to Bagwell Building for step ups and dips at 1 minute intervals, 10 second cool down (*2)

-Mosey to AO.
Tubthumping Burpees
Seen at Dog# once and doing it here at JUCO. Will play Chumbawamba Tubthumping song. During song, doing side straddle hop. When the phrase ‘Get knocked down’ is said in chorus, do a burpee, get up and continue side straddle hop.

MARY:
-Flutter Kicks (IC*15)
-American Hammer (IC*15)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
– What it means to be a Romans 12 Christian. Romans 12:2 read and PAX challenged to watch actions throughout the week and make sure it’s glorifying to God, even the small things.

ANNOUNCEMENTS:
JUCO will NOT meet on Memorial Day. We will be joining Asylum for a Memorial Day Workout

JUCO – Interlaken

THE SCENE: Beautiful sky and temp..  Humidity was cause for a quick sweat.
F3 WELCOME & DISCLAIMER 

Praise the Lord for a great event this weekend.
WARM-O-RAMA:

Cherry Pickers, Lunges, Side-straddle-hops, Side toe touches, 4-count merkins

THA-THANG:  Interlaken
Using a FIFO Sprint Train,  inter link (connect) the three lakes on campus.

While one person sprints to the next exercise station, the rest of the group does the current exercise in place.  When one person finishes the sprint he calls out “Go” to the next in line person, who then stops doing the exercise and sprints to the next station.  Upon reaching the next exercise station, begin doing the next exercise until the whole group has reached the current station.  It works best if we all stay in the same order.   Sprints are designed to be mostly on the straight aways and about 100 yards.  Exercises are:

  1. Plank hold.
  2. Leg lift hold.
  3. Squat Hold.
  4. Side Plank Star Hold.
  5. Elbows to Plank.
  6. In place Lunges
  7. Rainbow Drops
  8. Windmills
  9. Burpees
  10. Side-Raises
  11. Sizzor Kicks
  12. Flutter Kicks
  13. Windshield Wipers
  14. Imperial Walkers
  15. Bicycles
  16. Toe Touches
  17. Merkins
  18. Hello Dollys
  19. Squats
  20. Big Boy Situps
  21. Jumping Jacks
  22. Cross Toe Touches

MARY:

We made it to the third big lake about half way around and ran out of time on #13 Windshield wipers.  Sprint race back to the AO.

COUNT-OFF & NAME-O-RAMA
Archie, Bartman, Booster, Pink Eye, Snaggletooth, Crotch Rocket, Trolley,
CIRCLE OF TRUST/BOM:
Humility over Pride. https://www.biblegateway.com/passage/?search=Proverbs+18:12&version=NIV

Humility https://www.biblegateway.com/quicksearch/?quicksearch=humility&version=NASB&resultspp=25

Pride: