F3 Knoxville

Tag: Toto

Bridge to Nowhere

THE SCENE: Very sauna like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead Claps x 20 IC

Partner Up and Mosey to the Outhouse

A – 20 Derkins, B – 20 Step ups  Complete your set then alternate with your battle buddy.  Do a total of 50 reps of each exercise

THA-THANG:
Mosey to bottom of Matterhorn with your battle buddy

Bridge to Nowhere

Partner A does the exercises at the bottom of the Matterhorn while Partner B is bear crawling up and down the Matterhorn if he’s as fast as Booger.  Once Partner A has completed the set of exercises, including running to the top of the Matterhorn, he switches with Partner B and continues the bear crawl.  Partner B runs to the bottom of the Matterhorn and does his set of exercises.  Continue until 100 reps of each exercise has been completed.  Should be 5 trips up the Matterhorn per partner.

  • 10 Merkins
  • 10 BBS
  • 10 Squats
  • Run to top of Matterhorn

Mosey to AO stopping twice for 10 merkins, 10 BBS, 10 Squats

MARY:
20 LBC’s led by Tonka

Marge/ Homer by Toto

World’s Greatest Merkin by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We aren’t just trying to raise our children to have successful careers and be good adults.  It is much more important than that.  We are responsible for raising them to have a successful eternity.
MOLESKIN:

ANNOUNCEMENTS:

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.

Goose Poop Shuffle

THE SCENE: 68, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to middle parking log
  • SSH x 25 (IC)
  • Burpees x 5 (OYO)
  • Imperial Walkers x 15 (IC)
  • Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Burpees x 5 (OYO)

THA-THANG:

Mosey to the Sophomore for 11’s

  • BBS’s & Merkins, Bernie Sanders up the hill, Mosey back down

Mosey to the coupon pile

  • Curls, Tri-Ceps, Squats x 15, run the steps, R&R
  • BBS’s, CCD’s x 15, R&R, Calf-Raises x 30

Mosey to the short walls

  • Dips x 10
  • Decline Merkins x 10
  • Step-ups x 10 Each Leg

Mosey back to start

MARY:
Flutter Kicks x 25 (IC)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Listen.   Really Listen.  Don’t miss an opportunity.  It’s too easy to only hear the “loud” stuff.  Just as Elijah did in the mountain, listen for God’s whisper.

MOLESKIN:

It was great to be a part of this group this morning. We pushed hard and burned some Goo.  Thankful for Booster’s attendance and continued support even when he’s on the injured list!

Integrity. Always.

THE SCENE: 63 degrees and awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

THA-THANG:

Ladder Squats across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16 and back down (128 squats total)

Mosey to the Courtyard for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to the short walls

  • Dips x 20
  • Decline Merkins x 10
  • Step-ups x 10 Each Leg
  • Repeat

Mosey back to start, stopping for mountain climbers & prison merkins

MARY:

  • Flutter Kicks x 35 (IC)
  • Marge & Homer

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Integrity is doing the right thing.  Even when no one is watching. –C.S. Lewis

The Lord’s eyes are on the righteous and his ears are open to their prayers. But the Lord cannot tolerate those who do evil.  1 Peter 3:12

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much. Luke 16:10

MOLESKIN:
Solid workout for The Men of the JUCO. Kept the heart rate up and the breakfast down.  Booster was thankful we didn’t get much leg work in.  Maybe next time.  🙂  Mumble chatter was good, the effort was great!  Way to go, HIM’s!

Q-nniversary

THE SCENE: As expected. Hot. It’s summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today is the 1 year anniversary of my very first Q…
3x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
6x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
5x: Burpee, HR Merkin, Failure to Launch, Donkey Kick

THA-THANG:
Mosey to cones and partner up.
Broken wheelbarrow: only one handle. Other leg flaps in the breeze.
BW to first cone, 3 merkins. Second cone, 6 merkins. Third cone 5 merkins. Switch legs and repeat for cone 4, 5, 6.
Switch partners and BW back
Lots of modifying going on, including the Q. Next time switch partners too instead of just switching legs.

Grab 2 hand-size rocks and mosey to the maintenance building, stopping halfway for overhead reach with coupons x10 IC.

At the maintenance building, grab 2 landscape CMUs for Rock the Block merkins:
Start in plank with hands on 2 blocks (rough side up). As called, keep plank and rotate blocks forward, backward, in, or out followed by a merkin.
Follow Q until smoked.

Pair up in groups of 3. One man carries CMU to top of hill, one man keeps hand-size coupons, one man running.
Dora style exercises, 165 each. Makes Three hundred and sixty fives.
Top of the hill:
Fwd raise
Bent over row
Tricep Extension

Bottom of hill:
Flys
Side raise
Shoulder press

Mosey back to the AO, stopping halfway for overhead reach with coupons x10 IC.

MARY:
Dagnabbit, outta time!
COUNT-OFF & NAME-O-RAMA
Almost had 13 PAX on Friday the 13th… Until Trolley rolled in.
CIRCLE OF TRUST/BOM:
Nothing profound, just encouragement to step in and Q. The hardest part is signing up. After that, anyone will be happy to help you out however much you need. It’s good for us, good for you!
MOLESKIN:
Appreciate the Super Ocho folks rolling through today! Some of you guys are starting to look tired…
ANNOUNCEMENTS:
3rd F coming up soon! Details to follow.