F3 Knoxville

Tag: Spotter

JUCO P.E. E.X.A.M.

THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam.  YHC is taking the real one on Friday, so I thought a little inspiration was in order.

Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.

P – Prisoner Cell Merkin Burpees aka PCMBs.  Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Mosey to the grassy hill behind the maintenance building.

E – Elevens – merkins at the bottom and squats at the top.

Mosey to the middle of campus next to concrete bench/walls.

E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.

X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).

Mosey back to shovel flag for the last letter.

M – Mary – hello dolly, the protractor

MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test.  A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

48th Birthday Bash

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Nigh Club (IC) X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • 4 burpees (OYO)
  • 8 Tempo Squats (IC)
  • 48 Side Straddle Hops
  • 48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

  • 48 overhead press w/ CMU while partner does sprints
  • 48 curls w/ CMU while partner does sprints
  • 48 tricep extensions w/ CMU while partner does sprints
  • 48 bentover rows w/ CMU while partner does springs
  • Rinse and repeat
  • Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

  • Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
  • Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
  • Upper Body – 4 merkin claps & 8 diamond merkins at each corner
  • Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
  • Rinse & repeat 3 times each
  • Jailbreak to AO

MARY:

  • 48 Flutterkicks
  • 48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am.  The scripture below is comforting and I trust things will be OK.

  • “The Lord is on my side; I will not fear.” Psalm 118:6.
  • “Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
  • “For all have sinned and fall short of the glory of God” Romans 3:23
  • “Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
  • “Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
  • “But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
  • “Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
  • “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
  • “And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

  • Convergence tomorrow at the Asylum
  • Sign up to Q
  • Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!

Sweet 16 Staircase Seabiscuit

THE SCENE: Between 35-45? Not cold enough anyway.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Instant mosey to get things kicked off. We played some catch me if you can with the front-man performing 5 merkins before catching up to the PAX and becoming the six. Repeat from shovel flag to coupon pile behind maintenance building. Stop at maintenance building for the Warm-O-Rama.

16 x LBAC forward, 16 x LBAC backwards, 16 x SSH, 16 x Tempo Squats

THA-THANG:
Tomorrow kicks off the Sweet 16 games in the NCAA. Introduce the Sweet 16 Staircase Seabiscuit:

Round 1

  • 16 x CMU Curls
  • 16 x 4-count Merkins
  • 16 x 4-count Squats
  • 16 x 4-count Mountain Climbers
  • Run 1 lap on the stairs

Round 2

  • 16 x CMU Curls
  • 16 x 4-count Werkins
  • 16 x 4-count Jump Squats
  • 16 x 4-count Flutters
  • Run 2 laps on the stairs

Round 3

  • 16 x CMU Curls
  • 16 x 4-count Diamond Merkins
  • 16 x 4-count Bobby Hurleys
  • 16 x 4-count Hello Dollies
  • Run 3 laps on the stairs

Round 4

  • 16 x CMU Curls
  • 16 x 4-count Incline Merkins
  • 16 x 4-count Iron Mikes
  • 16 x 4-count Bicycles
  • Run 4 laps on the stairs

Round 5

  • 16 x CMU Curls
  • 16 x 4-count Derkins
  • 16 x 4-count Single Leg Toe Touches
  • 16 x 4-count Imperial Walkers
  • Run 3 laps on the stairs

Round 6

  • 16 x CMU Curls
  • 16 x 4-count Caronlina Drydocks
  • 16 x 4-count Monkey Humpers
  • 16 x 4-count Pickle Pounders
  • Run 2 laps on the stairs

Round 7

  • 16 x CMU Curls
  • Run 1 lap on the stairs

16 total laps up and down the stairs completed! Good work men!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 HIMs gave it their all this morning.
CIRCLE OF TRUST/BOM:
Paul says: “For though I am free from all men, I have made myself a slave to all, that I might win the more. 20 And to the Jews I became as a Jew, that I might win Jews; to those who are under the Law, as under the Law, though not being myself under the Law, that I might win those who are under the Law; 21 to those who are without law, as without law, though not being without the law of God but under the law of Christ, that I might win those who are without law. 22 To the weak I became weak, that I might win the weak; I have become all things to all men, that I may by all means save some. 23 And I do all things for the sake of the gospel, that I may become a fellow partaker of it.”

This verse from 1 Corinthians is one of my favorites. It is important that we strive to be approachable to others that we might get closer to them to influence them for the sake of Christ. However, I sometimes apply this verse incorrectly by allowing myself to transform into a person that God would not want to be when I am around certain people. This verse indicates that we should strive to be all things to all people that we might save some. I believe the hard part of this endeavor is maintaining one’s character. I need to strive to better preserve my character as I seek to influence others for Christ.

MOLESKIN:
Good pre-run with Judge Judy and Erector. Plenty of options available for some extra credit at JUCO, get some!
ANNOUNCEMENTS:
There is a convergence of all the AO’s this Saturday at the Asylum with a thrid F to follow at the Lookout. Try to be there!

DOG TURDS AND PICKLE POUNDERS

THE SCENE: Low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tennessee Rockin Chair, Cherry Pickers, Good Mornings, SSHs
THA-THANG:
Mosey to strip center stairs and patio across street from campus, stopping for 10 Burpees along the way.  Form teams of 3..  P1 – Exercise, P2 – Run Stairs, P3 – (timer) runs “L” of parking lot.  When timer P returns, Ps rotate roles. Repeat until team goals reached.

Watch out for the pile of dog turds Onesie’s dog left in the parking lot!….. Goooooood boy.

  • Exercise Goals: 100 Burpee Squats, 200 Werkins, 300 Jump Squats
  • Mosey to Maple Street parking lot
  • 4 Corners – 2 Rounds, Reps of 50 round 1, 40 round 2.  Exercises were MCs, Hello Dollies, 6inch LBCs, and Pickle Pounders (strategically right by the road).

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
Focused on one leadership trait we can learn from Christ’s example: Integrity.  Maintain it. Leaders who lose it, lose the trust of those being led. Constantly study your heart and compare actions to God’s instruction and Christ’s example.  A great resource from pastor John Piper: desiringgod.org
MOLESKIN:
Kudos to Spotter for making the Pre-Ruck.
ANNOUNCEMENTS:
3rd F