F3 Knoxville

Tabata Tuesday @The Project

THE SCENE: muggy but not the rain we could have had – perfect for F3 workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherrypickers – SSH – Arm Circles – Tempo Squats – Tempo Merkins – Mosey over to Playground

THA-THANG:  (“A String of 3 Pearls…”)

3 sets of Playground Pull-ups (10) Alternating w/Parallel Bar Dips (10)

Mosey over to Outdoor Amphitheater for 3 Cycles of Tabatas (20s ON/10s OFF)

  • Cycle 1 – 8 sets of High Knees Running in Place
  • 30s Recover
  • Cycle 2 – 8 sets of Squats (or Lunges)
  • 30s Recover
  • Cycle 3 – 8 sets of BBS (or LBC)
  • 30s Recover

Move to Other Stage of Amphitheater for

11’s of Box Jump/Step Up on Stage + Bernie Up Hill to Platform for Burpees.

MARY:
NONE FOR TIME

COUNT-OFF & NAME-O-RAMA
Good job, Erector and Chaco. It would have lonely there without you guys…

CIRCLE OF TRUST/BOM:
MOLESKIN:
 ANNOUNCEMENTS:

The Dash

THE SCENE:  74 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers – IC
Windmill – IC
Motivators (brought this one back from a post in St. Louis)
Tempo Squats – IC
Tempo Merkins – IC
Leg stretches OYO

THA-THANG:

Mosey to the track for Hundred Yard DASHes:

Set a recurring timer for 1-minute intervals.

DASH 100 meters.  Upon arriving at the mark, begin exercise (called by Q) and continue until the timer sounds (every minute, on-the-minute).  When the timer sounds, DASH again to the next mark and perform the next exercise (called by Q).  Repeat for 4 laps.

Example:  Lap 1
0-1:00 – DASH to 100 meters and perform hand-release merkins until timer sounds
1:01-2:00 – DASH to 200 meters and perform flutter kicks until timer sounds
2:01-3:00 – DASH to 300 meters and perform Carolina dry docks until timer sounds
3:01-4:00 – DASH to 400 meters and hold plank

Repeat (changing exercises) for Laps 2-4

Lap 2: Wide-arm merkins, Dollys, scorpion dry docks, side crunch (one side)
Lap 3: Diamond merkin, LBFC (flutter crunch), peter parkers, side crunch (other side)
Lap 4: merkins, War Hammer (BBS + 4 AH), shoulder taps, low plank

Mosey to the parking lot for Cone Battle

8 cones set out – 4 standing (“up”) and 4 tipped on their side (“down”).  Divide into two teams; Team Up and Team Down.  Goal of each team is to get all 8 cones either up or down.  Perform exercise and DASH to a cone, placing it up – or knocking it down.  Continue until one team gets all cones simultaneously up or down – call out when completed.  Stop at 3 minutes, if not completed.

Round 1: 10 BBS
Round 2: 3 HRBs
Switch to 1-minute intervals
Round 3: 5 Sumo Squat
Round 4: Lunges
Round 5: LBCs
Round 6: No exercise, just DASH

MARY:

Squeaky Bed Dolly (when your legs open, crunch and push your hands between your legs)
Superman/Merkin Intervals

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Last week, we buried my grandmother – Edith Otten.  At her funeral, my mother shared many fond memories and spoke of the legacy that her mother passed down to her.  She also read from the Psalms;

Psalm 39:4-5

“Lord, remind me how brief my time on earth will be.

Remind me that my days are numbered—

how fleeting my life is.

You have made my life no longer than the width of my hand.

My entire lifetime is just a moment to you;

at best, each of us is but a breath.”

 

Seneca the Younger was a citizen of ancient Rome – a philosopher, a statesman, and an advisor to emperor Nero.  According to legend, he corresponded with Paul the Apostle.  Some early Christian writers, such as Martin of Braga, were influenced by his philosophies.  Among Seneca’s many known works is “De Brevitate Vitae” – The Shortness of Life.  This stoic work contains many nuggets of wisdom, including;

“It’s not that we have a short time to live, but that we waste a lot of it.”

 

Psalm 90 is unique among the Psalms; in that it is the only Psalm attributed to Moses.  Verse 12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

 

Someday there will be a headstone with your name on it.  It will have the date you were born and the date that you died.  In between those dates, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  Are you doing your utmost to use your precious few years wisely?

What bad habits do you need to put to death?

What good habits do you need to cultivate into your life?

What hatchets need buried?

What relationships need investment?

Lord, teach us to number our days carefully – not so that we would fear death, but rather that we would be encouraged to live life well!

MOLESKIN:
ANNOUNCEMENTS:
Independence Day Parade

Jailbreak Tour (aka Deck of Pain)

THE SCENE: 71 degrees, cloudy, felt like 90.

WARM-O-RAMA:

High knees, burpees, high knees, SSH, side lunges, burpees, Iron Mikes, burpees

THA-THANG:  

The second installment of the Deck of Pain (as mentioned here: Deck of Pain ) .

This time the lucky winners picked these spots and exercises to sprint between

  • Art Center Burpee Broad Jumps (card said 2 lengths, but we trimmed it to one … Cause they’re hecka hard)
  • Mount Jucante (run to the top)
  • 30 Brick Dips
  • 2 Career Path – Bear Crawl Loops
  • 10 Maintenance Hand Stand push ups

Some said we logged around three miles of running.

MARY:
We were short on time and so even though our last pick was Jucomanjaro we stopped at the AO for a little Mary.

  • 50 Freddy Murcuries (4 ct)
  • 2 Minutes of Protractoring (included 180 degrees)
  • 25 American Hammers (4 ct)
  • 25 LBCs
  • 50 Side crunches (25 left and right sides).

 

We’ve been averaging around 5 – 6 Exercise completions for the Deck of Pain and still have six more unused cards.  Stay tuned for the third installment in which we tackle the last six exercise cards.

All For His Glory

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC (f)/(b), Tempo Merkins, MCs, Tempo Squats, Calve Raises
THA-THANG:
Mosey to East side of campus. 10 light poles (30yds-40yds apart) along road. Lunge to each pole, stopping at each one for 10 Werkins, 10 Merkins, 10 Diamond Merkins. PAX made 8 poles.  No walking or running allowed – only lunging.

Slowsy to adjacent large parking lot.  P1 does ab exercise while P2 does distance run. P2 returns and rescue drags P1 to next parking lane. Switch and repeat across entire lot.

MARY:
Imperial Walkers, Pickle Pounders, Freddy Mercuries, “Row Your Boat” by Waxjob.
COUNT-OFF & NAME-O-RAMA
Lucky 13
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31.  Everything you do, do for His glory.  You are either making Him look good, or making Him look bad.  Choose the former – be a good ambassador for the Lord. in everything we do.
MOLESKIN:
Spotter told me his legs were shot before the workout……..I’m so sorry.
ANNOUNCEMENTS:
Prayers for Commission and his friend who is battling alcohol addiction.

JUCO Mega Circuit

  • THE SCENE: 65 and muggy
    F3 WELCOME & DISCLAIMER Yep
    WARM-O-RAMA:
  • 10xCherry Pickers
  • 20x Hairy Rockettes
  • 10xMerkins
  • 15xlbac forward/back
  • 10xTemp Merkins

THA-THANG:
Split into two lines and Indian run towards NW parking lot.

Stop at the stop sign for 5xBurpees OYO

Mosey to NW parking lot for some circuit training. 12 stations were set up for the circuit, each HIM grabbed their own station to start with. Perform the prescribed number of reps and run to stop sign and back before moving on to the next station. If the next station is taken, skip it and come back later. Stations were as follows:

  1. 10xSandbag Toss-overs w/60lbs sandbag
  2. 30xMerkins
  3. 30xCMU Swings
  4. 30xMountain Climbers 4-count
  5. 20xSlams w/20lbs slam ball
  6. 30xDiamond Merkins
  7. 30xCMU Squats
  8. 30xFlutter Kicks 4-count
  9. 30xSandbag Pull-throughs w/30lbs sandbag
  10. 10xBurpees
  11. 30xCMU Push Press
  12. 30xHeels to heaven

The PAX completed one full round plus 2-3 extra sets before it was time to head back to the non-existent shovel flag (missed you Booster).

MARY:
40xImperial Walkers, 26xHello Dollies

COUNT-OFF & NAME-O-RAMA
9 HIMs showed up to get better at JUCO this morning.

CIRCLE OF TRUST/BOM:
“WWJD” Many of us remember when the “What Would Jesus Do” fad happened in the 90’s. Although the fad was more about collecting bracelets and trying to look cool, the words are just as true today as they ever have been. We should consider this phrase every time we make a decision.

Romans 13:14

“But put on the Lord Jesus Christ, and make no provision for the flesh, to gratify its desires.”

MOLESKIN:
Trolley’s beatdown on Wednesday was still fresh, so today’s workout was intended to allow each HIM to move at their own speed.

ANNOUNCEMENTS:
None