F3 Knoxville

Tag: Sty

HIMs all around at JUCO

THE SCENE: Comfortable mid 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 10 windmill, complaints about not doing Moroccan night club from Booster.  Honestly, I forgot about it.  Definitely a favorite.
THA-THANG:
Mosey to the south main parking lot and line up facing the center of campus.  Perform exercises listed below and run after each exercise to the opposite end of the parking lot for the next one.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mary a little to catch our breath and then mosey to the Sophomore.  Perform “11’s” up the hill starting with 10 burpees at the bottom and 1, 4 count Freddie Mercury at the top.  The kicker:  Bernie Sanders up the hill.  Legs on firahhh!  YHC called time with only a couple of minutes to get back to the flag.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance today!
CIRCLE OF TRUST/BOM:
Revelation 3:15-16.  We are HIMs at our AOs in the mornings because we come out early and work hard to get better.  Don’t be lukewarm in your every day lives, but be HIMs all the time in everything that you do.  If you are lukewarm spiritually, God will spit you out of His mouth because He wants you to be hot for Him.
MOLESKIN:
Kudos to those starting the workout with a ruck (Bagger, Doubtfire, and Judge Judy) as well as a 4 mile pre-run from Gump and YHC.
ANNOUNCEMENTS:
3rd F opportunity December 8th after AO workouts.  8:30 at The Outlook.

Fiddy Two

THE SCENE: Its cold now

WARM-O-RAMA:
My usual

SSH

Cherry Pickers

Merkins

Tempo Squat

IC^^^

OYO for last thing

THA-THANG:
Insert information about the workout.

  • Mosey towards low brick thingys
  • Quick flutter kick session IC x 52
  • 7s on the wall (Step ups and Man Makers)
  • Mosey to Sophomore(?) Hill
  • Doras 200 merks + 150 5 inch LBCs
  • The rest was suicides and sprints… of course some superman swimming was in there

MARY:
Waxjob did the classic row boat while I grabbed my phone
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:

I was recently accepted into medical school. I have mixed feelings about it. On one hand it is a wonderful opportunity that I have worked very hard to attain, but also a whole slew of new doors and responsibilities await me. It is ironic that I have a certain place to go, yet I feel more uncertain now that I am accepted. With all that being said, it is time for me to go out into the world. There are times in life where opportunities arise and you must take the decisive step to take advantage of the opportunity. That means putting some of the uncertainty on hold and accepting it. It is a sort of leap of faith I suppose.

I know we all have done this after all. We all came out to our first F3 workout not knowing what to expect. Look at us now. 🙂
MOLESKIN:
Toto mentioned during the COT that now is the time to reach out to our brothers. The holiday season can be the best of times and also the worst. Take the initiative and reach out!!!
ANNOUNCEMENTS:
3rd F comin up

The Burpee Machine

THE SCENE: 30 degrees of darkness – But the men prevailed!
F3 WELCOME & DISCLAIMER

Welcome to my last dis-respectful Q!  Turning 50 tomorrow. 🙂

WARM-O-RAMA:

  • 50 SSH
  • 20 Cherry Pickers
  • 20 Lunges
  • 20 Side Lunges
  • 20 Imperial Walkers
  • 20 Bicycles
  • Welcome gentlement to THE BURPEE MACHINE:
    Breaking down the burpee into six exercises to be done at six different stations.
  • Plank
  • Merkin
  • Frog
  • Deep Squat
  • Squat Jumps
  • Side Straddle Hops

1 or 2 Him’s spread out per station.  Everyone starts doing the exercise of their station until they get bumped by the up and coming HIM.  The machine starts when the first Planker gets up and runs to the touch point (10,50, or 100 yards away) and back to the next station (Merkin). That person then commences Merkins and the dudes doing merkins get up and run to the touch point and return to the next station at which they “bump” the exerciser to the next station (Deep Squat). And so on until the last him is reached (Side straddle hops) and he gets bumped back to the beginning of the “Machine” at which point the cycle starts all over.

We did one round at 10 yards, and 20 yards and then ran to the Hill bowl behind the CMU pile where each him picked up a CMU and we lined up the machine stations at the top of the Hill and designated the cement 25 yards below as the touch point to go to and return from.  Except now we were carrying a CMU with us to each station.  We almost completed one round of this.

MARY:
In light of a big gut STUFFER coming the next day, we did all ab & core work.

  • 20 Bicycles
  • 20 Star Crunches
  • 20 Imperial Walkers
  • 20 Windmills
  • American Hammer shoulder circle passing 3 CMU’s
  • 10 Single left arm- star crunches
  • 10 single right arm-star crunches
  • 20 Big Boy Situps Circle passing CMU’s at top of BBS.
  • Hopefully that burned off some excess calories … that will be gained tomorrow.
    COUNT-OFF & NAME-O-RAMA  9 Hims
    CIRCLE OF TRUST/BOM:
    Reading of the hidden psalm in 1 Chronicles 16:8-32  As a reminder to give thanks for everything and submit under the Lord’s Majesty.
  • Psalm of Thanksgiving
    8Oh give thanks to the Lord, call upon His name;
    Make known His deeds among the peoples.
    9Sing to Him, sing praises to Him;
    Speak of all His wonders.
    10Glory in His holy name;
    Let the heart of those who seek the Lord be glad.
    11Seek the Lord and His strength;
    Seek His face continually.
    12Remember His wonderful deeds which He has done,
    His marvels and the judgments from His mouth,
    13O seed of Israel His servant,
    Sons of Jacob, His chosen ones!
    14He is the Lord our God;
    His judgments are in all the earth.
    15Remember His covenant forever,
    The word which He commanded to a thousand generations,
    16The covenant which He made with Abraham,
    And His oath to Isaac.
    17He also confirmed it to Jacob for a statute,
    To Israel as an everlasting covenant,
    18Saying, “To you I will give the land of Canaan,
    As the portion of your inheritance.”
    19When they were only a few in number,
    Very few, and strangers in it,
    20And they wandered about from nation to nation,
    And from one kingdom to another people,
    21He permitted no man to oppress them,
    And He reproved kings for their sakes, saying,
    22“Do not touch My anointed ones,
    And do My prophets no harm.”
    23Sing to the Lord, all the earth;
    Proclaim good tidings of His salvation from day to day.
    24Tell of His glory among the nations,
    His wonderful deeds among all the peoples.
    25For great is the Lord, and greatly to be praised;
    He also is to be feared above all gods.
    26For all the gods of the peoples are idols,
    But the Lord made the heavens.
    27Splendor and majesty are before Him,
    Strength and joy are in His place.
    28Ascribe to the Lord, O families of the peoples,
    Ascribe to the Lord glory and strength.
    29Ascribe to the Lord the glory due His name;
    Bring an offering, and come before Him;
    Worship the Lord in holy array.
    30Tremble before Him, all the earth;
    Indeed, the world is firmly established, it will not be moved.
    31Let the heavens be glad, and let the earth rejoice;
    And let them say among the nations, “The Lord reigns.”
    32Let the sea roar, and all it contains;
    Let the field exult, and all that is in it.
    33Then the trees of the forest will sing for joy before the Lord;
    For He is coming to judge the earth.
    34O give thanks to the Lord, for He is good;
    For His lovingkindness is everlasting.
    35Then say, “Save us, O God of our salvation,
    And gather us and deliver us from the nations,
    To give thanks to Your holy name,
    And glory in Your praise.”
    36Blessed be the Lord, the God of Israel,
    From everlasting even to everlasting.

    MOLESKIN:
    Booster’s Dad, Wives, families, love, patience.

A Patient Ascent Up Jucomanjaro

THE SCENE:  42 Degrees and Clear Sky, Perfect weather for a VQ

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro with “Stops” along with the way.

Stop# 1 (Bottom)

  • 5 Burpees, 15 Tempo Squats (IC), Lunges (10 each leg), 10 Bobby Hurley’s

Stop# 2 (3rd Sewer Grate)

  • 15 Merkins, 15 Big Boys, 10 Flutter Kicks (IC), 50 Mtn Climbers

Stop# 3 (Turn Out)

  • 5 Burpees, 15 Tempo Squats (IC), Side Lunges (10 each leg), 10 SSH (IC)

Stop# 4 (Concrete Block)

  • 20 Shoulder Taps, Plank (45 seconds), 20 LBCs, 10 Freddie Mercury’s (IC), 15 Merkins

Stop# 5 (Top)

  • 10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, Plank (45 Seconds), 20 Plank Jacks

Mosey back to AO

MARY:

10 Burpees, 15 Tempo Squats (IC), 15 Big Boys, 15 Merkins, 10 Flutter Kicks (IC), 10 Body Builders, Peter Parkers

COUNT-OFF & NAME-O-RAMA

15 HIMs got better today with 1 FNG (Salad Bar)

CIRCLE OF TRUST/BOM:

PATIENCE – One of the major issues I have is my lack of patience.  This is true for many different things whether we are talking about dealing with people I know, the general public, neighbors, sports, etc.  Lately, I feel like my patience is being tested constantly and God is letting me know that I have a lot more work that I need to do.

Colossians 3:12 – Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.

Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer.
MOLESKIN:

ANNOUNCEMENTS:
Food drive

Thanksgiving CMU Feast

THE SCENE: 29 but not bad once you started moving…and we did!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slosey around AO parking lot to warm up
  • Calf stretches on curb
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC) 4 CT X 10
  • Merkins – 10 4CT IC
  • Tempo Squats (IC) 4 CT X 10

THA-THANG:

Turkey & Dressing – 5 burpees & 10 CMU overhead presses – switch with partner

Pecan Pie & Sweet Tea – 10 CMU squats & 10 merkins – switch with partner

  • Mosey – partners take turns carrying CMU

Side of Alexander Building  

  • 15 Pullups on the walkway rails
  • Calf raises on steps w/ CMU until partner finishes pull-ups on steps
  • Rinse & repeat X 3 each
  • Mosey

Turkey & Dressing & Pecan Pie & Sweet Tea in courtyard

Bagwell Center –

  • 25 CMU curls while partner does step ups/box jumps – switch – X 3 rounds
  • 25 bench dips while partner does bentover rows w/ CMUs – switch – X 3
  • Mosey

Turkey & Dressing & Pecan Pie & Sweet Tea in courtyard

Performing Arts Center area 

  • 25 CMU tricep extension while partner does calf raises – switch
  • Mosey to AO

Turkey & Dressing & Pecan Pie & Sweet Tea

MARY:   Flutter kicks, Hello Dollies, Boat & Canoe, Side crunches

COUNT-OFF & NAME-O-RAMA

8 HIMs – Bagger, Neutron, Rocket, Snaggletooth, Spotter, Stye, Trolley, and Booster

CIRCLE OF TRUST/BOM:

Ecclesiastes 3:1-22 – For everything there is a season, and a time for every matter under heaven: a time to be born, and a time to die; a time to plant, and a time to pluck up what is planted; a time to kill, and a time to heal; a time to break down, and a time to build up; a time to weep, and a time to laugh; a time to mourn, and a time to dance; a time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing.

Acts 1:7 – He said to them, “It is not for you to know times or seasons that the Father has fixed by his own authority.

Jeremiah 29:11 – For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”

Proverbs 3:5-6 – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

We all have seasons of change in our lives. While we may not understand it, we trust in God to guide us. We know he loves us. My Dad has gone from being strong physically to very weak after his quadruple bypass. My wife is leaving her job today after 21 years. Things happen in our lives and we pray about them, ask God for advice and guidance, but know we may not be able to explain everything that happens. However, we should strive to stay focused on our faith and it will guide us along the way.

MOLESKIN:

No one started dancing when I referenced Kevin Bacon sharing the Ecclesiastes quote while he was speaking to the City Council…I think it was because they were still warmed up from all of the Turkey & Dressing, Pecan Pie and Sweet Teas we had around JUCO.

ANNOUNCEMENTS:

  • Mend House F3 Workout on Monday, November 26 at 6:00 p.m.
  • Final Third F of the Year – Saturday, December 8 at 8:30 at The Outlook(located at 716 20th Street in Knoxville, behind Stephanos Pizza and near UT campus). Our topic will be “God-Centered Relationships.”