F3 Knoxville

Tag: Snaggletooth

Tackling the Mountain

THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 20 Moroccan night club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey to the base of Jucomanjaro:

Lunge Walk 20 paces, run to cone, 20 squats, Bernie Sanders to cone, 10 burpee broad jumps, and run to next cone.

Wagon-wheel to the 6 and finish reps with the 6 and continue back to cone.

Lunge Walk 20 paces, Bernie Sanders to cone, 20 squats, run to cone.

Freddie Mercury IC to catch our breath. Then, mosey to the bottom.

One more time up Jucomanjaro:

Bearpees. OYO 1 Burpee followed up by 4 count bear crawl forward. Increase burpees by 1 each time and bear crawl by 4 (1:4 ratio). Go to 5 burpees and 20 count bear crawl. Do burpees until the 6 gets in.

Run to cone, 20 diamond merkins, run to cone, 30 count Bear crawl, run to cone, 30 crawl bear, and run to top.

Flutter kicks IC. Then, mosey to the shovel flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 took JUCOmanjaro twice today!
CIRCLE OF TRUST/BOM:
It is difficult hearing your 2 year old telling you “no” to a hug or a kiss.  I think the reason she says this is because she doesn’t see me as much or spend time with me as much as her mother.  Kids do tend to have there preferences as to which parent they want around them most.  This reminds me that spending time with family is important.  Make sure to make your family a higher priority than yourself.  Developing close relationships always takes time.
MOLESKIN:
Kudos to Judge Judy for the solo pre-ruck.

Best Way to Beat the Cold

THE SCENE: 20s – cold and crispy @ The Project (AKA, the ‘Kridge)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squat, Merkins, BBS, 5 Burpees OYO, mosey to Playground

THA-THANG:
3 Rounds of 10 Pull-ups, mosey to Parallel Bars for 10 Dips – Then mosey to Amphitheater to hold Plank.

11’s: Boxjumps on Stage, Bernie Uphill to Platform for Squats. Hold Al Gore till the 6. Mosey to Library Parking Lot.

11’s: BBS on one end of Parking Lot/V-Ups on other end.

MARY:
Mary? Mary who? Ain’t nobody got time for Mary today…

COUNT-OFF & NAME-O-RAMA
7 STRONG: Erector (AOQ), Boxcar (RESPECT-RESPECT), Chaco (RESPECT), Trolley (RESPECT), Samaritan, Rocket, Snaggletooth

CIRCLE OF TRUST/BOM:
Ephesians 1:5 – “God decided in advance to adopt us into his own family by bringing us to himself through Jesus Christ. This is what he wanted to do, and it gave him great pleasure.” (New Living Translation)

We are each chosen, loved sons of God through Jesus. It brings the Father great pleasure and delight to have chosen us, and to continue choosing us as his adopted sons. We belong to HIM and we have meaningful work to do with HIM (special task and mission for which we are specially chosen and fitted to accomplish) – all because we are chosen sons.

MOLESKIN:

Inspired by the stories of guys at The Project and JUCO who have shared their journey of discovery and breakthrough as adoptees meeting their biological parents. They have a special grasp on God’s choosing of us.

ANNOUNCEMENTS:

Dark Muddy Hills

THE SCENE: Cold, dark, muddy.
F3 WELCOME & DISCLAIMER

i am not, but I know I AM.

WARM-O-RAMA:
No cadence, no transition, silent, continuous as called out.

  • SSH
  • merkins
  • LBC
  • Burpees
  • High Knees
  • merkins
  • ssh
  • Windmills
  • Leg lifts

Mosey to Stadium (via parking lot sprints)

Dark Muddy Hills:
Four rounds of

  • 50 Merkins on cement before tree
  • Do this to the tree up the muddy hill. (Round 1 -Lunge | Round 2, Broad Jump | 3 – Bear Crawl | 4 -Frog Jump )
  • Do this at the tree ( Round 1 – 50 LBC | Round 2 – 50 Hello Dolly | Round 3 – 50 Leg Extension Crunches | Round 4 – 50 Freddy Mercury
  • Run back down to cement and advance to in between the tree (lane, slot, place, location)
  • 10 second break, then sprint up the hill to the tree line (beyond the first row of trees) (sprinting two hills basically)

MARY:

  • 10 LBC
  • 10 Hello Dolly
  • 10 Leg Extension Crunches
  • 10 Freddy Mercurys’
  • 10 Burpees

COUNT-OFF & NAME-O-RAMA
9 Hims braved the cold dark muddy hills today.
CIRCLE OF TRUST/BOM:
Life is often filled with cold dark muddy hills that we don’t understand. Luckily we know the Creator who does understand it all. The most brutal of these cold dark hills can be our marriages – the closest most vulnerable and possibly most damaging relationships we have. Luckily again, our Good God is in control. I don’t know how it all works but when I invite him into the cold dark mud, he shines a warm light. I don’t know if I’ve ever “escaped” a cold muddy hill by calling on the Lord, but I do know that when I have called on him he has somehow leveled the hill, or allowed me to walk when I had nothing left to give. The mud this morning was 32 degrees and dark and very wet and slippery. We ran up it, in it, and down it. We did merkins in the valleys, we touched the trees at the top. I pray the Good Lord Jesus gives you strength to frog jump, bear crawl, lunge, or however possible, get up the cold slippery hill that you are climbing today. Whether it’s a tough boss, job, cousin, kid, wife, or struggle with the enemy against temptation. Fight the good fight, call upon Jesus, I believe you’ll find that he’ll jump right into the neck high mud with you. He’ll warm it up a little, he’ll lift your head, he’ll light the way, and get you going!

ANNOUNCEMENTS:
Hardship hill comin.

Ode to Bagger/Copyright Infringement

THE SCENE: 43 degrees. Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x Cherry Pickers, 20xLBAC Forward/Backward, 10xTempo Merkins, 10xTempo Squats

Chumbaburpee! – Performed to the song “Tubthumping” by Chumbawampa. Perform SSH for the entirety of the song and perform a burpee every time the song says “I get knocked down”. There’s no doubt we were all warm after this!

THA-THANG:

Paying homage to Bagger at the first Q since he left, I copied my favorite workout that he Q’ed

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is close to a half mile so it ended up being the Burpee Double Mile.

Mosey to large West side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 20 Big Boys
  • 40 Mountain Climbers
  • 5 Burpees

Mosey back towards AO

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
9 HIMs got better today

CIRCLE OF TRUST/BOM:

What’s your legacy?  Today marked one year since my grandmother passed away. She was an amazing Christian woman who was always looking to help others. When I think of the legacy that she left behind, I think of being a humble servant. My grandma was 80 years old when she passed away, still push mowed her one-acre yard, made meals every Tuesday for the shut-ins at church, went on mission trips to Honduras every year, and much more. She never let her age, and sometimes her health, get in the way of serving others. She was a remarkable woman and example to our family.

MOLESKIN:
Shoutout to the PreRuck crew Jude Judy and Spotter and Erector for the PreRun.
ANNOUNCEMENTS:
Wesley House workout tonight. Launch of the Quaken AO on Friday AM.

Discovering the Project

THE SCENE: Just above freezing and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 windmill, 15 Moroccan night club
THA-THANG:
Mosey to the playground and note the dip bars along the way.  We have got to use these!  Perform 3 rounds of the following:

  • 10 pull-ups
  • Run to the dip bars and do 10 dips
  • Run to the amphitheater and do 10 box jumps
  • stay at the dip bars on round 3 and do squats until the 6 gets in.

Long mosey over to the high school main entrance.  These are nice walls with a varying height for PAX of all sizes!  We have got use this!

  • 10 quasi-muscle-ups on the wall
  • 10 donkey kicks
  • 10 merkins
  • lap around circle in front of the school
  • repeat exercises and hold plank until the 6 finishes.

Mosey to the track for one more round of fun.  After a little detour to find an open gate, we assembled one the track for “Catch me if you can”.  One PAX Bernies while a partner does the called exercise.  When the partner completes the exercise, sprint to catch the other PAX.  Once caught, the partner that was running drops and does the exercise.  One full lap of doing 10 diamond merkins and one doing 5 burpees.  Mosey back to the shovel flag.
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
5 representing The Project today.
CIRCLE OF TRUST/BOM:
Isaiah 40:25-31  Be humbled by the awesome power of God.  We may “grow weary and tired” in this life and “stumble badly”, but “yet those who wait for the Lord will gain new strength; they will mount up with wings like eagles, they will run and not get tired, they will walk and not become weary”.
ANNOUNCEMENTS:
3rd F opportunity coming up.  Sign up for Hardship hill in May.