F3 Knoxville

Tag: Spur

Levels of Burpin’ Bernie

THE SCENE: 40ish and damp, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to rails. Battle buddy up and knock out 100 inverted rows as a team while one HIM runs down in back in the parking lot before relieving battle buddy.

Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Shoutout to Erector, Judge Judy, and Trolley for making it all the way to level 10!

MARY:
No time. Arrived at AO with two minutes to spare.

COUNT-OFF & NAME-O-RAMA
18 HIMs came out to support me for my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally. 

MOLESKIN:

Shoutout to Erector for knocking out a long pre-run and to Bagger and Judge Judy for joining me in the pre-ruck.

ANNOUNCEMENTS:
Bring snacks on Wednesday and Friday for the kids at the Wesley House.

Elevation Training

THE SCENE: 38 degrees and clear skies!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Tempo Merkins (IC) x 10, Box Cutters (IC) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro stopping for PT along with the way.

PT# 1

  • 10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), 15 Hello Dolly (IC), 40 LBCs

PT# 2

  • 20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 3

  • 10 Burpees, 20 Tempo Squats (IC), Side Lunges (10 each leg), 15 Freddie Mercury’s (IC), 15 SSH (IC)

PT# 4

  • 20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 5

  • 10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), Side Lunges (10 each leg), 20 Big Boys

Mosey back to AO

MARY:

20 Tempo Squats (IC), 10 American Hammers (IC), Captain Thor made it 4/16, 20 Merkins

COUNT-OFF & NAME-O-RAMA:  12 HIMs killed it today! Bonus points to Judge Judy, Doubtfire and Spotter for joining me on PreRuck!

CIRCLE OF TRUST/BOM:

“Man Plans, and God Laughs.”  This was a saying my wife shared with me when we were discussing 2018 and everything that transpired this past year.  2018 was an exciting and stressful year for us with many things happening personally and professionally.  We are both meticulous planners and like to have everything in order.  With my job situation, we have been reminded that just because you want something to happen a certain way, that doesn’t necessarily mean that is how it is supposed to happen.  You have to have faith that everything happens for a reason and it will work out appropriately.

Proverbs 19:21 – Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails.
MOLESKIN: Prayers for Pink Eyes father as he deals with cancer

ANNOUNCEMENTS: Judge Judy on Q this Friday!  Come out and support him at JUCO!

JUCO Birthday Q

THE SCENE: JUCO AO, comfortable low 40’s temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Peter Parker, 15 mountain climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey toward the grassy hill (Bartman, what was it called again?) near the maintenance building for some hill work.  Starting from the opposite side of the road:

  • 20 merkins at the bottom
  • bear crawl to the edge of the hill and run up the hill
  • 20 squats at the top and mosey down
  • Repeat and then mary until the 6 is done
  • Do 2 more rounds with diamond merkins and sumo squats as the exercises.
  • One more round with 10 burpees at the bottom and 10 lunges each leg at the top

Mosey to the hand rails on the edge of campus for some more fun.

  • 20 lunges, run to the edge of the parking lot and back
  • 10 burpees, run to the edge of the parking lot and back
  • 10 supine pull-ups, run to the edge of the parking lot and back
  • Mary until the 6 is done
  • 20 box jumps, run to the edge of the parking lot and back
  • 20 dips, run to the edge of the parking lot and back
  • 15 supine pull-ups, run to the edge of the parking lot and back
  • Mosey back to shovel flag
    MARY:
    Circle up for some ring of fire hand clap merkins.  All PAX hold plank as each person completes 1 merkin around the circle, then 2 hand clap merkins, and then 5 hand clamp merkins all together.
    COUNT-OFF & NAME-O-RAMA
    20 PAX at the AO this morning!
    CIRCLE OF TRUST/BOM:
    Lead by example.  I have had similar WORDs before, but this one seems to stay on my mind a lot.  Raising kids can be difficult especially considering the impact that we have on them with the way we act in our lives.  Arguing is a big topic in the Erector household with my 6 year old boy right now.  I caught myself yesterday telling him to stop arguing to which he responded “I am not arguing” and then I said “Yes you are!”.  What did I just do?  I argued about him arguing.  So there I go leading by showing my son how to argue.  Sort of the opposite affect that YHC intended.  Remember how impactful you can be with even the small things in your day-to-day.  Do your best to lead by example and look to Jesus as the ultimate example to follow in life.
    MOLESKIN:
    What a way to start off my birthday surrounded by a great group of HIMs early in the morning!  Thanks to all who attended.  See you in the gloom!
    ANNOUNCEMENTS:
  • None today (forgot to ask!)

Burpeelicious Workout

THE SCENE: JUCO was pleasant this morning:  no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:

Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps).  Burpees and breaking down the burpee.

  • burpees and Bernie Sanders up the hill
  • squats and run to next corner
  • merkins and run down to the next corner
  • thrusters and run back to start
  • repeat

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.

Mosey over to hand rails near the middle of campus.  Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total).  Collect the 6 and do 5 more burpees.  Mosey towards the flag.

Stop at the corner of the parking and complete 10 tempo merkins in cadence.  Bear crawl to next corner and sprint to the flag.

Circle up and begin a merkin “wave”.  1st PAX does 1 merkin, then the PAX to his right completes 1 merkin.  Repeat until all have complete 1.  All PAX are holding plank the whole time while they are not doing their merkins.  Increase reps by 1 until time is called.  Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.

COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1.  This one of my favorite passages. I read the first 8 or so verses.  Trials will come, but you will make it through them and be better in the end if you look to God for wisdom.  Ask God for wisdom, and he will give it if you ask without doubting but with faith.

ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.

Start Today

THE SCENE: 70 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 30 (IC)
-Burpees x 5 (OYO)
-Windmills x 15 (IC)
-Burpees x 5 (OYO)
-Cherry Pickers x 5 (OYO)
-Burpees x 5 (OYO0
THA-THANG:

    Mosey to Jucomanjaro stopping for some burpees along the way. More burpees at the bottom of the mountain. Mosey up a bit, stop for some Thrust-Merkins x 20 (IC), bear crawl up a bit more, 5 burpees, squats x 20 (IC), Bernie Sanders up a bit more, 5 burpees, mosey to the top for 5 more burpees, a quick breather and a little ab work. Mosey back to the bottom. Turn around and look back to the top. 5 double burpees, mosey up a bit, 5 double burpees, Mosey all the way to the top. Rest. Mosey back down and then to the AO start.  5 Double Burpees.

MARY:
-Hello Dollies x 20 (IC)
-Russian Twist x 20 (IC) called by Onesie
COUNT-OFF & NAME-O-RAMA
13 Pax
CIRCLE OF TRUST/BOM:
The very best time to plant a tree is 20 years ago. The second best time to plant a tree is today.  Take a moment today and reflect on something that you should have started already, big or small.  Saving for kid’s college, fixing a broken relationship, cleaning out the garage, developing a prayer life, etc.  Take the first step today.
MOLESKIN:
Two times up Jucomanjaro!!!!!!  Well done gentlemen.   Well done.