F3 Knoxville

Tag: Speedo (FL)

Gorbechev, tear down that wall

THE SCENE: Georgeous breezy 78  5:30 degrees.
F3 WELCOME & DISCLAIMER 

No new FNGs (Welcome Bueler)
WARM-O-RAMA:
5 reps of Side straddle hops, merkins, burpies, side-to-side, forward lunges.

Mosey to Wall while warming up.  During mosey 10 baby arm circles, 10 merkins, 10 burpies, 10 side-straddle hops, 10 forward lunges.

Gorbechev, TEAR DOWN THAT WALL!:

Summary: Loop around the big wall (with hill), building 4 small walls of cmus along the way with exercises to move the cmus.   Each HIM starts with 7 cmus – stack them into a wall at starting gate.  (We had 9 HIMS so 63 cmus)

For each wall move there is a digger and stacker to help feed the brick moving chain gang – so they can stay in position.  The digger feeds the train/conveyor exercise belt with bricks.  The stacker takes the bricks that come out the other side and stacks them at the next exercise starting point 40 feet away.

First Exercise to move the cmus 40 feet by doing the Plank Shuffle lined up in a train (side by side).

Second Exercise: Big Boy Chain gang (pull over block, sit-up, drop block at your feet for next guy).

Third Exercise: Lunge the blocks to the end of the big wall – No digger or stacker.  Can take more than one cmu with you.

Fourth Exercise: Bernie walk ALL the cmus up to the top of the hill.

Five Exercise: 2 block burpies at top of hill.

Sixth Exercise: Carry blocks forward walk back to original location.

Seventh Exercise: Speed dis-assemble wall back to it’s original spot.

Mosey back to beginning with 5 intermittent 50 yard sprints and merkins, and burpies.

MARY:
10 Box cutters
COUNT-OFF & NAME-O-RAMA
9 HIMS, Booster, Bueler, Pink Eye, Rocket, Snaggletooth, Trolley, Waxjob, Stye, Speedo

CIRCLE OF TRUST/BOM:
Galations 6 Message:  1-3 Live creatively, friends. If someone falls into sin, forgivingly restore him, saving your critical comments for yourself. You might be needing forgiveness before the day’s out. Stoop down and reach out to those who are oppressed. Share their burdens, and so complete Christ’s law. If you think you are too good for that, you are badly deceived.

ANNOUNCEMENTS:
Happy Belated Fathers day!

 

JUCO6/18

THE SCENE: Toasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

TEMPO SQUATS IC x 10

MERKS IC x 15

Phelps

Burpees OYO 10

THA-THANG:

  • Mosey to Jucomanjaro
  • Indian Run up Jucomanjaro with PT along the way (flutter kicks, swims, and merks)
  • At top 30,30,30 (Merks, squats, 4 count flutters)
  • Mosey Down with PT on way down
  • 30,30,30 at bottom
  • 4 sets of sprints next to AO with PT after 2nd set
  • Some lunges and mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bitterness is not a useful state of mind. Many things will happen in your life that are unfair and horrible. Do not let yourself become bitter. It is not productive to wallow on things. Be proactive, if you cannot be make the best of your situation. There are many people who live meaningful lives in conditions that would seem to breed contempt. Be a HIM. Thankfully, F3 provides an opportunity to support and strive to be a HIM together. I appreciate you all.

 

.MOLESKIN:
Good to be back with you guys for a short while. I will be back out of town soon, but being out with you guys keep me trying to be a HIM
ANNOUNCEMENTS:

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:

Staying busy with Martha

THE SCENE: seventy two degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x twenty cherry pickers x five merkins x ten

THA-THANG:
Mosey to CMU pile stopping for twenty wall burpees on the way

at CMU pile do twenty curls presses and tris

mosey to the  sophomore  hill for three rounds of four laps of exercises

Round one, 20 reps of power cleans, toe touch planks, squat touches, and Merkens. On the second lap the reps are 15, and the third lap the reps are 10

Sprint on the straightaways an alternate bear crawls and Bernie Sanders on the uphill and downhill.

Do 20 more reps of curls presses tris

Return CMU  to the coupon pile. Mosey back to the AO

MARY:
Circle of pain with his leg lifts
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
We talked about taking the time, spending it with the people that you love and not worrying about other things. The example of Martha in the Bible where she was too concerned about cleaning and cooking and spending time with Jesus. There are many areas of our lives that we spend time on that we will certainly regret later.
MOLESKIN:
Welcome speedo from Tallahassee to knoxville for the next few weeks. Great job by everyone this morning. Not being at juco too often, I see marked improvement in the pax there
ANNOUNCEMENTS:
Prayers for Hillary and premature labor, Eric and his job search, vacation Bible school starting this week.

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: