F3 Knoxville

Tag: Vagabond

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!)

Modified “Murph” Q-nniversay

THE SCENE: 39 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC)
  • Sprints back and forth the parking lot
  • Arm & Tricep Stretches
  • Calf stretches on curb
  • Mosey

THA-THANG:

Lieutenant Michael Patrick “Murph” Murphy served our country in the Navy Seals.  He was awarded the Medal of Honor, Silver Star and Purple Heart.  He was killed in Afghanistan on June 28, 205 at the age of 29.  We did a modified version of the “Murph” workout in honor of him and so many other men and women who paid the ultimate sacrifice for our freedom.

  • 9/10 of a mile run
  • 1/3 of group did pull-ups, 1/3 did merkins, 1/3 did squats “Tabata-Style” for 20 seconds then 10 seconds to shift to next exercise
  • PAX switch from pull-ups, merkins & squats continuously for 15 minutes
  • 4/10 of a mile run back to AO
  • 6 sprints across the parking lot

MARY:

We did tons of Mary’s for 5 minutes during the song “Thrive” by the Casting Crowns

  • Big Boy Sit-ups (OYO)
  • Flutter Kicks (OYO)
  • Superman (OYO)
  • Little Baby Crunches (OYO)
  • Big Boy Sit-ups (OYO)

COUNT-OFF & NAME-O-RAMA

15 HIMS & 1 FNG, Bypass, were in the gloom:  Bagger, Bartman, Bypass, Cheatsheet, Detention, Doubtfire, Erector, Rocket, Snaggletooth, Spotter, Stye, Teller, Vagabond, Waxjob, and Booster

CIRCLE OF TRUST/BOM:

I want to thrive in everything I do…being a Dad and husband, friend, etc.  I want to help families battling cancer through my charity.  I want to know and share the Bible.  However, I feel like I’m barely staying above water in my life…I’m good but not great and I’m frustrated as a result!

Yesterday, I heard Thrive by the Casting Crowns TWICE.  After I heard it the first time, my mind kept racing and I didn’t know why.  After I heard it on the way back from the zoo, I realized what it was…I’m just surviving, not thriving!  I hope and pray you and your loved ones thrive in everything you do so we can make this world a better place for everyone!

Read these words and listen to this great song!  Blessings to you and your family this Christmas and always!

Just to know You and to make You known
We lift Your name on High
Shine like the sun made darkness run and hide
We know we were made for so much more
Than ordinary lives
It’s time for us to more than just survive
We were made to thrive

MOLESKIN:

It’s so awesome to see so many HIMs at JUCO! Let’s keep encouraging others to join us in the gloom to get better and support one another!

ANNOUNCEMENTS:

  • Remember the monthly challenge – 45 minutes of exercise outside of F3 equals 1 point for JUCO (or whatever AO is home for you)
  • 2nd F at Prinshop Beer Com this Wednesday at 6:00 p.m. (F3’s own Amazon is involved in this business located at 1532 Island Home Avenue)
  • Possible Wesley House F3 workout this Saturday – Check GroupMe or reach out to Doubtfire for updates

Partners Make You Better

THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to center of campus and partner up.  Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats.  PAX not performing exercise will make 1 lap around the circle and trade with partner on return.  When your group is finished go into a plank or People’s Chair on the wall until all groups finished.

People’s Chair as a group for 1 minute after everyone is finished

More Partner Fun (All sets will be done by each PAX 3 times)

20 Incline Merkins with other partner doing Big Boys until Merkins are finished

20 Dips with other partner doing Flutter Kicks until Dips are finished

20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished

5 Burpees with other partner holding a plank until Burpees are finished

When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.

Mosey back towards AO

MARY:

Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10

COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone.  In my circumstance, I had a major weight issue.  I am not nor have I ever been a small guy.  However, about 9 years ago I got up to 335 lbs.  Being 6’ tall, I was severely overweight and at 25 headed down a bad path.  With the support of my wife, I was able to lose 100 lbs over about 2 years.  She kept me motivated to work out, meal planned and meal prepped for me.  Without her, I would never been able to get where I am today.  We all faces issues/demons in our lives.  Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill registration is live now

Brickyard Biscuit Bear

THE SCENE: 31 degrees, cold, quiet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15,

LBAC IC x 15 (forwards and backards)

Overhead Claps 4-count IC x 20

S.S.H. IC x 15

THA-THANG:
PAX grabbed their CMUs for slowsey from AO to the sidelot. Between each 3rd parking stall were 30 reps of 5 different exercises. PAX bear crawled with CMU (pushing or  sliding) to each stall completing the exercises.

  • 1st stall – Merkins
  • 2nd stall – Carolina Dry Docks
  • 3rd stall – 4-Count Mountain Climbers
  • 4th stall – 4-Count SSH
  • 5th stall – Squats

After completing 1 round, run 1 lap around lot. After completing 2 rounds, run 2 laps, and so on. PAX finished 5 rounds.

MARY:
Moroccan Boat Party IC x 20

COUNT-OFF & NAME-O-RAMA
A-Rod, Erector, Vagabond, Switchgrass, Herbie, Tractor, Tuba, Spotter, Chaucer, Pabst, Fast-n-Easy

CIRCLE OF TRUST/BOM:
Mark 9:50 tells us “Salt is good, but if it loses its saltiness, how can you make it salty again? Have salt among yourselves, and be at peace with each other.” F3 men  provide encouragement and support for one another to help keep our “saltiness.”

MOLESKIN:
Prayers for Oscar and Simmons, Mr. Wedgie, and Belding this week

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.