F3 Knoxville

Tag: Salad Boy

Partners Make You Better

THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to center of campus and partner up.  Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats.  PAX not performing exercise will make 1 lap around the circle and trade with partner on return.  When your group is finished go into a plank or People’s Chair on the wall until all groups finished.

People’s Chair as a group for 1 minute after everyone is finished

More Partner Fun (All sets will be done by each PAX 3 times)

20 Incline Merkins with other partner doing Big Boys until Merkins are finished

20 Dips with other partner doing Flutter Kicks until Dips are finished

20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished

5 Burpees with other partner holding a plank until Burpees are finished

When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.

Mosey back towards AO

MARY:

Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10

COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone.  In my circumstance, I had a major weight issue.  I am not nor have I ever been a small guy.  However, about 9 years ago I got up to 335 lbs.  Being 6’ tall, I was severely overweight and at 25 headed down a bad path.  With the support of my wife, I was able to lose 100 lbs over about 2 years.  She kept me motivated to work out, meal planned and meal prepped for me.  Without her, I would never been able to get where I am today.  We all faces issues/demons in our lives.  Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill registration is live now

CMU Squared

THE SCENE: 45º
WARM-O-RAMA:

The goal was to have a elevated sustained heart rate, which we achieved by almost zero transition time..  Gotta keep moving cause it be cooooooolllllldddd!!!!!

WARM UP SET 1

5 rounds of 10 SSH + 1 Burpee
25 High Knees
25 Side Lunges
15 Travoltas
20 Rainbow drops

WARM UP SET 2

14 seconds to get two hand size rocks.   This next set is the basis of the CMU² workout but when we get to it we’ll add distance, reps and more weight.

  1. Burpee
  2. American Hammers
  3. Big Boys
  4. Merkins
  5. Curls
  6. Push Press
  7. Squats
  8. Flutter Kicks
  9. Bicycles
  10. Mountain Climbers

WARM UP SET 3

Indian run with (zombie run, baby arm circles, crab walk, bear crawl, and single burpees).  Indian run to the Mulch piles.

WARM UP SET 4

3 Sprints over mulch piles

3 Sprints across sand volley ball court

4 Bleacher rounds with alternating high knee and lunging.

ok, we warm yet?

THA-THANG: CMU²

Each him grab a CMU and run it around the cement hill and put the CMU down in what will be his stack of ten CMUs (in the end).  As they stack the CMU do the exercise of the round that you are on with the following rep count.

2 Burpees

4 American Hammers

9 Big Boys

16 Merkins

25 Curls

36 Push Press

49 Squats

64 Flutter Kicks (single count)

81 Bicycles (single count)

100 Mountain Climbers (single count)

All exercises were to be completed with a CMU in hands

MARY:
Do two rounds of the burpee machine ( https://f3knoxville.com/the-burpee-machine/ )

CIRCLE OF TRUST/BOM:
The challenge to Love your enemies is extreme and impossible in our own strength — Ask for strength from the Lord and he will give it!

MOLESKIN:
I apologize for going long and not being able to form sentences – Had TOTAL workout brain and was babbling along like a crazy person.

These CMUs ain’t geofenced!

THE SCENE: About 28 degrees. A few white specks wafting in on the breeze…First snow beatdown of the season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Windmills IC
10x Tempo Merkins IC (last few niice and slow)
10x Travoltas each arm

THA-THANG:
Mosey over to the coupon pile, stopping halfway for 20x BBS OYO
Snag a Travelling Companion and continue on around toward the duck pond.
Stop at the parking lot just shy of the pond for OYO:
30 Overhead CMU Pulls
30 Merky-Derky (audibled to 20…)
30 Curls
Flutters for the six
Merky-Derky: Hands on CMU – one merkin. Bear crawl forward to feet on CMU – one derkin. Crawl bear to starting position. That’s one (sadistic count) or 2 (wussy count). We went with the wussy count and still audibled to 20. Those suck!
Resume traveling, past the buildings and up the hill. Gather for more OYO:
30 CMU Squats
30 4-count Mtn Climbers
30 more Curls
Flutters for the six

At this point, YHC realized there was no way we were gonna make it all the way across the street to that big set of stairs… Almost got the Travelling Companions off campus, but not quite. Turn around and head back, stop at the little set of stairs for Dora:
300 Calf Raises, 200 LBCs, 100 8-count Body Builders, running partner carries one CMU up the stairs, runs back down, carries other CMU up, then carries both down and tags partner.

Only a couple of pairs even made it to the body builders before we ran out of time.
Head back to return Companions to their home, then book it to the AO. Arrived 2 minutes late (sorry guys).

MARY:
None due to poor time management by the Q.
COUNT-OFF & NAME-O-RAMA
13 this fine Wednesday, including one FNG – Welcome Teller (Daniel Tanner)!
CIRCLE OF TRUST/BOM:
I’ve mentioned this one before, but I need reminding of it myself pretty often: Eph. 5:25 – Husbands, love your wives, as Christ loved the church and gave himself up for her. Not just his ultimate sacrifice on the cross, but daily, in every action. Extreme patience with his mule-headed disciples. Gathering the sick and lame to himself, even when he had just walked miles from another town or crossed the the sea all night under a raging storm in a rickety little boat. That’s giving yourself. How will you follow that example today?
MOLESKIN:
Our Companions really slowed down travel… We can get to the Coupons or we can get to the stairs across the street, but definitely not both! Even without getting there, it still felt like a lot more running than I intended. PAX killed it anyway though with no [audible] cussing…
ANNOUNCEMENTS:
Don’t forget 3rd F on Saturday morning! Check GroupMe for the deets…

HIMs all around at JUCO

THE SCENE: Comfortable mid 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 10 windmill, complaints about not doing Moroccan night club from Booster.  Honestly, I forgot about it.  Definitely a favorite.
THA-THANG:
Mosey to the south main parking lot and line up facing the center of campus.  Perform exercises listed below and run after each exercise to the opposite end of the parking lot for the next one.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mary a little to catch our breath and then mosey to the Sophomore.  Perform “11’s” up the hill starting with 10 burpees at the bottom and 1, 4 count Freddie Mercury at the top.  The kicker:  Bernie Sanders up the hill.  Legs on firahhh!  YHC called time with only a couple of minutes to get back to the flag.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance today!
CIRCLE OF TRUST/BOM:
Revelation 3:15-16.  We are HIMs at our AOs in the mornings because we come out early and work hard to get better.  Don’t be lukewarm in your every day lives, but be HIMs all the time in everything that you do.  If you are lukewarm spiritually, God will spit you out of His mouth because He wants you to be hot for Him.
MOLESKIN:
Kudos to those starting the workout with a ruck (Bagger, Doubtfire, and Judge Judy) as well as a 4 mile pre-run from Gump and YHC.
ANNOUNCEMENTS:
3rd F opportunity December 8th after AO workouts.  8:30 at The Outlook.

Brand New Beatdown, No Waiting

THE SCENE: Mid-30s, clear and brisk! YHC had to ditch the sweatshirt after pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Zero-Burpee warmup
0 Burpees OYO
25 SSH IC
2 Burpees OYO
25 Mtn Climbers IC
4 Burpees OYO
15x LBAC IC fwd/back
6 Burpees OYO
10 Hand Release Merkins
8 Burpees OYO
16 Buddy the Elf IC
10 Burpees OYO

THA-THANG:
Mosey to the Coupon Pile, stopping halfway for 20 4-ct LBCs

2 CMUs each for Rock the Block Merkins

Ditch one and carry the other to the parking lot
Line up CMUs between 2 cones – 2 more cones set 60yd away.
Battle buddy up. One partner runs to the closest CMU and does 3 Blockee Broad Jumps to advance the block, then returns to relieve partner.
Meanwhile, other partner is doing work. Continuous reps while partner is gone, switching to next exercise with each trip:
Iron Mikes
Merkins
Crabettes
Mountain Climbers
Keep alternating until all CMUs have passed the 60yd mark

Carry CMUs back to the pile, but circle up for a quick ring of fire with tricep extensions. Start with 1, go to 5.

Mosey back to the AO.
Oh, wait… that last stretch between stop signs? Let’s Burpee Broad Jump that section. Because YHC really doesn’t want to do that.
MARY:
Just enough time for about three rounds of Row Your Boat
COUNT-OFF & NAME-O-RAMA
6 HIMs skipped the sales and came for a Free.99 beatdown instead!
CIRCLE OF TRUST/BOM:
Isaiah 40:30-31:
Even youths shall faint and be weary,
and young men shall fall exhausted;
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

Like Bagger earlier this week, we’re working on patience in my home. The big one for us regards the (hopefully) sale of our house. We’ve done what we can do, and now we wait for His time. But that waiting is not just passive, it’s active. Intentionally giving it to Him and His wisdom to work out in His time.

MOLESKIN:
Thanks, Doubtfire for coming out for the pre-ruck!
ANNOUNCEMENTS:
Mend house workout Monday at 6.