F3 Knoxville

Tag: Waterboard

DORA, Noonan, and Burpees

THE SCENE: Mostly Cloudy, 41°F, Feels like 37°F, Humidity 82%, Wind 6mph from SW – Thanks Frenchie
F3 WELCOME & DISCLAIMER – Killed it
WARM-O-RAMA:
Zero Burpee Warm-up. Always a favorite.

0xBurpees, 20xSSH, 2xBurpees, 10xWindmills, 4xBurpees, 10xLBAC fw&bk, 6xBurpees, 10xTempo Squat, 8xBurpees, mosey towards Sophomore Hill, stop for 20xflutter kicks, mosey some more, 10xBurpees
THA-THANG:
At Sophomore Hill, grab a battle buddy for some original DORA 1-2-3:

  • 100xMerkins
  • 200xBBS
  • 300xSquats

Mosey over to the coupon pile and grab one for a new exercise: The Noonan (Description per Exicon: Running up stadium stairs with a ruck on. Any form of weighted ruck or coupon up and downstairs. In Honor of F3 Naperville’s Steve Keough (F3 Noonan) who suddenly passed away while rucking.)

In honor of the passing of F3 Noonan just 2 days after he turned 50, we completed 50 collective trips up and down the stairs to the sports building with our RESPECT PAX leading the way. During this exercise I asked everyone to take a moment of silence to meditate on how blessed we are to have our health and to pray for those that don’t.

Mosey with your coupon over to the stadium. At the bottom of the hill perform the following starting with 10 reps of each and adding 10 reps after each round:

  • CMU Curls
  • CMU Tricep Extensions
  • CMU Swings

Run to the top of the Stadium Hill and perform 5 burpees to complete one round. Repeat adding reps until time was called.

MARY:
Mosey back to the shovel flag.
COUNT-OFF & NAME-O-RAMA
26 HIMs; 3 Ruckers and 23 Boot Campers
CIRCLE OF TRUST/BOM:
My favorite verse for quite a long time has been:

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” Romans 8:28

Although this is my favorite verse, I used to apply it the wrong way. This verse does not guarantee that everything that happens to us in this life will benefit us in this life. It means that even when bad things happen to us in this world, if we maintain our faith and love in God, those things will benefit us in the life to come. The Bible does not teach that prosperity is something guaranteed to Christians, quite the opposite is true. We will be tried and persecuted in this life, but through those trials and tribulations we will grow closer to God. The things in this world are fleeting and ultimately meaningless if we don’t maintain our faith in God.

MOLESKIN:

Shoutout to all of our PAX that have earned RESPECT. You don’t know how much us young bucks envy the fact that you are still out here pushing us to get better. You have something that we may never have, but that we all hope to have when we are 50+.

It’s been awesome seeing JUCO grow as much as it has this last year. We’ve added JUCO: Rush on Wednesdays at 0515 and are still testing out JUCO: Ruck on Mondays at 0500. Come get ya some!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Act Like a Wolf

THE SCENE:  Wet and warm
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Moroccan Nightclub x 10 IC
Hairy Rockettes x 10 IC
Project Motivator x 10
Seal squats x 10 IC
Werewolves x 8 IC
Dead bug x 10 OYO

THA THANG:

Long mosey to the cinema…

“Wolves Hunt the Rabbit”

There is a 100m parking lot that is divided by 7 parking lanes.  PAX start on one end of the lot – we’re the Wolves.  One PAX (Erector) is our Rabbit – he gets a head start and goes to line 3.

Game starts when the Wolves howl.  The Rabbit does 12 Merkins then advances to the next line….12 merkins – advance again…  Repeat, working toward the end of the lot.  He’s trying to make it to safety.

The Wolves do 8 Merkins and advance – we’re trying to catch the rabbit (he gets a head start but does more Merkins).  When a Wolf catches the Rabbit, he becomes a Rabbit and they all advance together (doing 12 Merkins together).  Rabbits win if they make it to the other side.  Wolves win if all Rabbits are caught by the last Wolf.

Repeat the game a few times with a new Rabbit and new exercise each round.  Perform with;

  • 4 / 6 Iron Mikes (both legs)
  • 4 / 6 Flutter Kicks (4-count)
  • 8 / 10 Mountain Climbers (4-count)
  • 6 / 8 Squat jumps

 

Line up at one end of the lot – divide into two teams.  Teams will race to the other side of the lot, sprinting diagonal routes between the parking lot islands.  When you get to an island on the west side, perform 5 burpees.  When you get to an island on the east side, perform 10 Dead Bugs (4-ct).  Each team will end up doing 3 sets of each.  First team to hit the other side wins.

Repeat the race – this time west side does 10 merkins, east side does 10 LBCs

 

Mosey around to the back of the cinema…

 

DORA – Partner 1 bear crawls to the base of the steps, runs to the top of the steps and back to Partner.  Partner 2 performs exercise.  Switchero.

  • 50 Werewolves
  • 100 Rosalitas
  • 150 Mountain Climbers

 

Long mosey home….

 

MARY:

Mailbox led the Mary while I chillaxed back at my car – sweet!

COUNT-OFF & NAME-O-RAMA

10 HIMs

CIRCLE OF TRUST/BOM:

For millennia, the wolf has been revered across cultures and civilizations as the epitome of the warrior spirit.  They are intense, fierce, fearful, fascinating creatures and unique in many ways.  Wolves are incredibly complex.  They have a ferociousness about them – yet they also have a very empathetic spirit.

Did you know that within the animal kingdom, wolves are one of the only animals that practice adoption?  When they stumble upon an orphaned pup – even if it belongs to a rival, wolves have been known to take them into their own den and raise them as their own.  That is entirely unheard behavior for an apex predator.  Wolves are excellent communicators with body language – understanding each other’s subtle movements.  Wolves are also very socially smart.  Within the wolf pack, they seem innately to understand the responsibilities the strong have to the weak, the full to the hungry, and the young to the old.  Wolves are not afraid to show affection – licking, grooming, nuzzling and even nibbling one another.

How tenderhearted this fierce creature can be.  Wolves are full of potential intensity – and full of empathy.

In that sense, men – I am asking you to act like a wolf;

  • You all have the spirit and intensity of warriors. Continue to be strong in the ways that count – fiercely loyal to your pack, alert, vigilant, a protector, rock solid…  Be as bold as a lion! (Proverbs 28:1).  Be zealous for good works! (Titus 2:14).  When life requires it of you, be ready to spring into action with a fierce intensity!

But SIMULTANEOUSLY… (here’s what we can learn from the wolf – and here’s the part that I need reminding of from time-to-time…)

  • Be SOFT in the ways that count. Be tenderhearted with your family and loved ones.  Show humility.  Avoid arguing.  Speak evil of no one.  Have sympathy for those less fortunate.  Be socially aware and alert to those around you.  Demonstrate brotherly love.  Be playful with your kids and patient with them.  Show gentle affection to your wife and pamper her.  Be emotionally available.  (See Ephesians 4:32, Titus 3:2, 1 Peter 3:8, Colossians 3:12).

To be a wolf is to be a brave warrior, but it is also to be tender nurturer.

You are called to be both.

 

MOLESKIN:

Great to see Guardrail and Waterboard at the AO!

Hat tip to Mailbox for leading our Mary today!

Hat tip to Levi Lusko for inspiring the Word.

ANNOUNCEMENTS:

The Project is expanding!  Thursday bootcamps starting this week!!  Erector will be on Q – you won’t want to miss it!

Look A Turtle (Press On!)

THE SCENE: 42F and rainy. Things were already going swimmingly.
F3 WELCOME & DISCLAIMER– Administered and cell phone check done too. $Free.99, Q was looking like a Turtle and not a professional that’s for sure.

Gazelle Trot (aka Mosey) to overhang outside of CPAC
WARM-O-RAMA:
Donkey Kick x 5
Frog Jump in place x 5
Jumping Spider x 10
Werewolf x 5
Spider Man w/Reach x 5
Flying Squirrels x 5
Copperhead Squat x 5
Monkey Humper x 5

Black Snake 1x each PAX through the line and then continue in formation to the ERC

THA-ANIMAL-THANG:Pyramid Workout – Start with the first exercise and add an exercise each round until you get to all 5 exercises and then drop an exercise until you get to 1 exercise:
10 Monkey Humpers
10 Mountain Goats
10 Frog Jumps
10 Flying Squirrels
10 Jumping Spiders
Choose Your Own Adventure
Duck Walk or Bear Crawl up the ramps at the ERC (alternate at the end of each round) and
Back down the stairs or run 1 lap (~1/8 mile) in the courtyard in the rain

Example Animal Adventure Workout
Round 1  – 10 Monkey Humpers, Bear Crawl
Round 2  – 10 Monkey Humpers, 10 Mountain Goats, Duck Walk
Round 3  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, Bear Crawl, 1 lap around the courtyard in the rain
Round 4  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, Duck Walk, 1 lap around the courtyard in the rain
Round 5  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, 10 Jumping Spiders, Bear Crawl, 1 lap around the courtyard in the rain
Round 6 (drop an exercise)  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, Duck Walk
Round 7 (drop another exercise)  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, Bear Crawl
Round 8 (drop another exercise)  – 10 Monkey Humpers, 10 Mountain Goats, Duck Walk, 1 lap around the courtyard in the rain
Round 9 (drop down to 1 exercise) – 10 Monkey Humpers, 1 lap around the courtyard in the rain,

If time permitted, Round 10 would add an exercise and repeat. I think we had a few PAX finish Round 6. After Round 5 the Q said no more adventures in the courtyard and after another 3 minutes the Q called recover.

MARY (Q had asked Jitters to lead):

20 American Hammers 4 ct OYO
20 LBC’s OYO
20 Flutter Kicks IC (fastest flutters ever I’m pretty sure)
10 Pickle Pounders IC

After calling recover, the Q decided our grand finale would be better done under shelter so “on your 6” was called and the Q asked Waxjob to lead “Row, row, row your boat” as he combined American Hammers + Boat / Canoe and singing all together so that “life is but a dream!”

COUNT-OFF & NAME-O-RAMA
21 PAX including 1FNG, plus 1 Wookie & and 1 Turtle on Q (here’s the ‘picture or it didn’t happen’. Dart Gun had to leave early).

CIRCLE OF TRUST/BOM:

For 23 years I thought I was a Christian. There was no fruit, confession, or repentance in my life for over two decades. I was self-absorbed, self-focused, and self-exalting. But God brought me down in my sexual idolatry and humbled me and broke me… and in the process, I believe genuinely saved me. The next steps in my journey are unsure, but the weight of my sin Christ has borne. As Philippians Philippians 3:12-16 says

12 Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. 13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, 14 I press on toward the goal for the prize of the upward call of God in Christ Jesus. 15 Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. 16 Only let us hold true to what we have attained.

Last week my divorce became final. I have confessed, repented, prayed, and begged for the Lord to be pleased with how I walked out the end of my marriage that I destroyed. God is not mocked. But my life is not over. I am called to be a HIM in every sense of the word. Christ died on the cross so I could walk in newness of life. In short, Jesus has called me to PRESS ON. And He has called many HIMs to do the same – in (at least from our perspective) “good” and “bad” circumstances (including rainy 42F F3 workouts):

5k is waiting on Venture Capital funding for his new job.
Mandolin is considering a new job, wife’s job struggles including losing her first patient.
Trolley’s Mom in Cali is recovering from water on the lungs
Judge has a new house, his wife went through post-partum depression (and is now on the other side of it PTL), and has a new mentee who doesn’t like cops or the church.
Anchorman has many Emerald Youth kids he cares for
Guardrail has ongoing heel issues so has to take a break from F3
Snaggletooth is caring for the kids alone this weekend while his wife travels for work
Ginger is moving to Nashville
Mailbox M has heart issues

All of us are called to press on for the prize of the upward call of God in Christ Jesus. This earth and no one and
no thing, job, salary, pleasure are our prize. Christ is our prize. Remember God’s Word through Paul:

13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,

14 I press on toward the goal for the prize of the upward call of God in Christ Jesus.

Press on!

MOLESKIN:

Prayer for:
Hideout’s church plant
Mandolin’s job opportunity
Waxjob’s mother-in-law (signs of Alzheimer’s)
Prais for Survivor (FNG Welcome) over 2 years ago getting through his battle with cancer.

The turtle onesie was harder and the workout was harder than the Q expected .
ANNOUNCEMENTS:
Waxjob on Q Monday! Don’t forget to keep signing up for future Q’s as the JUCO Q-calendar fills up quickly. Also don’t hesitate to do a JUCO Bomb or a guest Q to help out and encourage other AO’s!

LOOK, A GIRAFFE.

THE SCENE:  A balmy 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC f/b, OH Claps, Tempo Merkins, Tempo Squats, Calve Raises
THA-THANG:
Mosey to business strip center. Perform 5 rounds of the following exercises with a mosey (1/2 of the strip center) between each round: 10 Burpees (50 total), 20 Jump Squats (100 total),  20 Merkins (100 total) 30 Monkey Humpers (150 total), 20 2ct MCs (100 total).

Mosey to shovel flag. Line up along curb. Run to each parking line (5 total) and back, stopping at each line for 5 Diamond Merkins, 5 Merkins, 5 Werkins. MARY:
No time
COUNT-OFF & NAME-O-RAMA
26 strong including 8 JUCO Monday Motherruckers.


CIRCLE OF TRUST/BOM:
Music is powerful. It can set your mood, stir up thoughts (both good and sinful, inspire people, etc). I recalled the time frame when I first began to come to saving faith in Christ (late 20s). There was a Christian radio station in Houston doing a 30 Day Challenge to anyone interested. The challenge was to listen to Christian radio for 30 days straight. I took part in the challenge and it changed my life in a good way.  I challenged the F3 JUCO men to do this. and suggested several Knoxville radio stations to listen to.  I also discussed what an awesome witness this can be to your children while in the car, on the way to school or wherever.

Phillipians 4:8 states, ” Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

MOLESKIN:
Waxjob……..in a giraffe suit…..
ANNOUNCEMENTS:
N/A

Lake Quarters

Warm o Rama

  • Start Super slow to increasing to super fast on ALL these:
  • 10x Dancing Burpees (3 ct High Knee + Burpee on 4)
  • 10x Cherry Picker
  • 10x Ferris Wheel (4ct @ 9 , 12, 3, 6) Wide stance – huge stretch.
  • 10x Side 2 Side (4ct Toe Touch – like Speed Skater )
  • 10x Freddy Mercuries (4ct – long stretch)
  • 10x Moon Dancers (4ct – inverted Freddy Mercuries)
  • 10x 180 Leg Lifts (4ct 90, 180, 90, 0 )
  • 10x Merkin Rolls (3ct)
  • 10x Bruce Lee’s (Side Kick with rear elevated dismount) 4ct (1 side kick. 2-3-4 by 4 your foot is behind you after being spun back around behind you all the while in the air at the same level you kicked)
  • 10x Rocky Balboa’s (4ct punches – in fighter stance – Jab cross jab cross) @ rep 5 switch to Jab cross jab upper-cut.

Transition to Lake: Indian Race Run

The indian race run is like the indian run but with two races added. The last person in line sprints up to front and back to back and keeps going around back up to the front. So each person does two loops around the train. When that sprinter gets to the back the first time, the next person in line races him back up to the top. Upon reaching the beginning the first person stops and the second person begins his loop to the back where the next last person will race him up to the top. (Repeat).

The Thang – Big Quarters

An AMRAP around the lake for time 20 Minutes. At each quarter mark around the lake there is one exercise. Each one increases by 25.

  • @3 O’clock do 25 Burpees
  • @12 O’Clock do 50 Merkins (or 2ct Iron Mikes)
  • @9 O’Clock do 75 Flutter Kicks (single count)
  • @6 O’Clock do 100 LBC’s
    Start at 6 O’Clock with no LBC’s.

Transition to State Farm Stairs:

  • Merkin Centipede: In single file plank line. AS FAST AS POSSIBLE. Last person does merkin roll (from warmup) and sprints to the front of the line. As soon as the sprinters feet passes the next persons head, the next person Merkin rolls to the side to a sprint to the front. (Repeat).
  • Baby Merkin Centipede: Same thing but on elbows.
  • Sun Bathing Centipede: Same thing but in reverse plank (belly up – or stiff straight crab)

Mary – Thor Slappers

  • At top of small stairs do 10x Thors (BBS + 4 Hammers)
  • Run to top of big stairs
  • At top of large stairs do 10x Clap Jacks (clapping merkin + Star Jack)

Transition back to AO: Three lines with this JODY

  • F3 F3 – F3 Beatdowns are the best
    Always Free but you give up some rest
  • F3 F3 – Jesus Christ is His Name
    Givin Glory to Him is our Aim
  • F3 F3 – High Impact Men Givin glory to His Name
    Day by Day We give Christ the Fame
  • F3 F3 – I hope my wife don’t get mad today
    Cause I woke her up goin to F3
  • F3 F3 – We hope our wives don’t get mad today
    Cause I’ve gone to F3 five times this week
  • F3 F3 – Gettin up before dawn is what we do
    It don’t seem right if it ain’t in the gloom
  • F3 F3 – Iron Sharpens Iron Day by day
    Sprints and Burpees all the way
    Sprints and Burpees all the way
  • F3 F3 – God Help us Trolley’s on Q, 200 Burpees is what he wants us to do.

BOM

Jumping Into Risk