F3 Knoxville

Tag: Snaggletooth

Four Corners Buffet

THE SCENE: high 60’s and very foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops X 20 (IC)
  • Cherry Pickers X 10 (IC)
  • Windmills X 10 (IC)
  • Football UP DOWNS
  • Karaoke back and forth across parking lot
  • Baby Arm Circles forward X 10 (IC)
  • Baby Arm Circles backwards X 10 (IC)
  • Mosey

THA-THANG: Four corners around Sophomore Hill

  • 1st round – Arms – 20 merkins, diamond merkins, inchworms, & dri-docks
  • 2nd round – Legs – 20 squats, Bobby Hurleys, Iron Mikes, & Lunges
  • 3rd round – Core – 20 Big Boys Sit-ups, American Hammers, V-Ups, & Supermans
  • Rinse & repeat until time was up

MARY:

  • Flutter Kicks X 20 (IC)
  • Box Cutters X 10 (IC)
  • Reverse Crunches X 10 (IC)
  • Leg Lifts X 10 (IC)

COUNT-OFF & NAME-O-RAMA
14 HIMS and 1 FNG (Welcome Pepperoni)
CIRCLE OF TRUST/BOM:

Growing up playing sports, I was a pretty good athlete. Having not exercised a lot since college, I still thought F3 would be pretty easy.  Was I wrong.  F3 definitely keeps you humble but God wants us to be humble.  In humility we are reminded to value others above ourselves.

Philippians 2: 3-8
MOLESKIN:
This being my VQ, it kept me humble because it can be a challenge to lead the workout and do the actual workout. Overall though, it was a good experience.
ANNOUNCEMENTS:
F3 Anniversary events on November 3-4

Jucomanjaro at Its Best (or Worst)

THE SCENE: JUCO AO, comfortable temps and clear
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 base of Jucomanjaro:  Lunge Walk 20 paces, run about 50 yards, 20 squats, run again, repeat to the top, mosey to the bottom

Mosey to hand rails and benches. Do 15 supine pull-ups, 15 box jumps and then run to the end of the parking lot. Repeat once.

Mosey toward the pond. Mucho Chesto: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right.

Option 1: Run around pond and then head to the shovel flag

Option 2: Mosey to the shovel flag and Mary until the 6 gets in.

CIRCLE OF TRUST/BOM:
The WORD today came straight from The Word (i.e. the Bible).  I read a few verses from Matthew 6 (verses 19-21, 25, 26, 33, and 34).  To sum up (please read these yourself), the passage is talking about where our focus needs be:  serving God and therefore getting to Heaven.  Don’t worry about what tomorrow will bring.  Serve God today and “all these things will be added to you”.  It’s not saying what we need will just fall into our lap.  We have to put in some effort, but our focus needs to be on serving Him first because that’s what is truly important.  The trials of this life will be worth it in the end.
MOLESKIN:
Thanks to Booster for the opportunity to Q this morning.  I enjoyed it.  My legs are toast after tackling Jucomanjaro.  That hill is no joke!  Fast-n-Easy did it twice including his pre-ruck!  Trolley showed us how men do box jumps by jumping on top of the table-top instead of the seats of the picnic benches like the rest of us boys.

It was good to meet a few new faces this morning.  I will definitely return to Q again (as long as I am not shunned)!

Suits Me

THE SCENE: The JUCO, nice but hot when your in a full suit

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Really awkward Karate kicks. SSHx20, Frogger merkins
THA-THANG:
The commute: Mosey to the coupon pile. Stop for a donut and coffee (CMU) Do 25 merkins, 25 curls, 25 OH presses  then run up the hill and back. Repeat but drop five reps each time. . Lunge up the steps and over to the sophomore hill w/CMU.

Rat Race: at Sophomore hill, drop CMU at top right corner. 4 corners, 4 exercises: CMU squat-curl-press-Tri x10, burpees x10, frogger Merkins x15, bear crawl 1/2 way to cone and sprint the rest, repeat…..

Commute back home to coupon pile, forgot to “get milk” on way home, so go back up steps doing a 20 curls at the top. and drop off CMUs upon return. Then mosey to AO.  Stopping at the F3 sign for a quick pic and some flutter kicks

MARY:
No time for her

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This week a friend of mine from high school hit rock bottom. He was truly broken in all sense of the word. He is suffering from drug addiction and he is being treated at a facility as we speak. It is when we are broken that we can truly see the overwhelming love of God. We ignore or forget his gift when things are going our way and we “have no need” for God. But when your broken and then made new, you can truly appreciate Gods gift to us. Example of a light stick, breaking and then glowing.
MOLESKIN:

it was hot wearing a suit

ANNOUNCEMENTS:
Dirt Circuit and Go Ruck Sept 29th

Maximus Decimus Meridius

THE SCENE: Muggy slugs.   A nice goose poop shlack covered the parking lot.
F3 WELCOME & DISCLAIMER : Know thyself.
WARM-O-RAMA:
Windmills, GooseStep Touch, Fast Pinnapple Pickers, Squat Jumps, Burpees.
THA-THANG:

Each HIM grabs a CMU and some chalk and writes a 6×6 grid/table on the ground.   Column names are the exercises.  Row names are the round numbers.

  1. Merkins
  2. 4 count flutters
  3. Squats
  4. Push Press
  5. Star Crunches
  6. Iron Mikes

Do a maximum number of reps possible without pausing.  If you pause for more than one second then that is when you stop for that exercise. That is your failing point and number of reps to record with chalk in that box.  Then give yourself a small rest before beginning the next exercise until failure.

Do as many rounds as possible in the 25 minutes provided.

MARY:
Side crunches. Supermans, Bicycles, Groiners. Windmills, T-Bombs, Low Country Crab Boils.  Run around circle of men on six pushing down leg lifts.

CIRCLE OF TRUST/BOM:
F3 Appreciation for inspiration for persperation and perseverance.

Return to Core Mountain

THE SCENE: Jucomanjaro-r-us
F3 WELCOME & DISCLAIMER

Welcome to new FNG – Dave -> DC

WARM-O-RAMA:
Mosey to Juco-manjaro base and start the Thang!

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Run 300 feet (out+back+out)
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Run 300 feet (out+back+out)
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

The first time (back on August 8th, 2018) we ran out of time at station 11. This time we made it to 14 when 6:07 timer went off.  We used the Mary time to get to the top with half the reps and only running in-between stations.  NEXT time we’ll probably just run in-between each station.  That would probably leave extra time for warm up and marry.  

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

COUNT-OFF & NAME-O-RAMA
Snaggletooth, Neutron, Chaco, Booster, FNG(DC), Trolley

CIRCLE OF TRUST/BOM:
Reminder info about bible app that has compare mode to see different versions, reading plans, and verse of the day.  Verse today https://www.bible.com/verse-of-the-day Wait on the Lord : be of good courage, and he shall strengthen thine heart: wait, I say, on the Lord .  Psalm 27:14