F3 Knoxville

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:

20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!

The Project Launch

THE SCENE: a balmy low 50s.  Perfect!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 mountain climber, 10 tempo merkin, 15 Freddie Mercury, 10 windmill
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and sprint back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
No time today, but we did get in some Hello Dolly before leaving the field so we could catch our breath.
COUNT-OFF & NAME-O-RAMA
8 PAX today to launch The Project
CIRCLE OF TRUST/BOM:
I had a bit of a rough weekend.  There is a lot on my mind right now:  upcoming Professional Engineering exam, projects at the house, and constant job of trying to be a better father.  Teaching our children and the other young ones around us is more than just instruction.  It is also teaching by example.  I sometimes find myself being very negative about some of the things I do especially if I mess-up.  I accuse myself of being inadequate to put it nicely. I remember my father doing similar things when I was a kid and it makes me think about the example I am setting for my children.  We need to be sure we are living the lives that we want our children to lead one day.
MOLESKIN:
Thanks for the support from the JUCO HIMs this morning!
ANNOUNCEMENTS:
CSAUP coming up this Saturday!

All Together

THE SCENE: 28 deg. F and windy
F3 WELCOME & DISCLAIMER:  Given

WARM-O-RAMA:
15 SSH, 15 Imperial Walker, 15 Mountain Climbers, 10 tempo merkins, 10 windmill, 15 Moroccan Night Club
THA-THANG:

Mosey to the base of Jucomanjaro.  All exercises today were performed in cadence so that we can stick together the whole workout.  8 cones were spread out along the mountain and at each cone the following exercises were performed IC.  After each exercise, run to the next cone and wagonwheel to the 6 (not much there…all PAX stayed pretty close).

  • 10 burpees
  • 20 mountain climbers
  • 10 merkins
  • 10 diamond merkins
  • 5 stagger right, 5 stagger left merkins
  • 20 squats
  • 20 lunges
  • 15 Iron Mikes

For a little core work and time to breath, we did Heels to Heaven, Flutter kicks, and the protractor at the top.  Then, we made our way down the mountain and performed the same exercises as on the way up.  Judge Judy made sure I grabbed the cones on the way down to ensure that we didn’t come back up today.

When we reached the entrance to the school, we did a little “catch me if you can”.  All PAX are running backwards and the last one in line drops and does 3 burpees and then sprints to the front until all have sprinted once.  We then moseyed back to the shovel flag for some calf raises in honor of our site Q, Booster, who couldn’t make it this morning.  Something about a Metallica concert.  We did the calf raises in cadence with our arms resting on each others shoulders to help with balance and keeping with the theme of working together.

MARY:
Hello Dolly (Snaggletooth) and Freddie Mercury
COUNT-OFF & NAME-O-RAMA
9 HIMs today at JUCO
CIRCLE OF TRUST/BOM:
Ecc. 4:9-12 – If we work together, we are stronger and can accomplish more.
MOLESKIN:
Great job worked together and encouraging each other along the way.
ANNOUNCEMENTS:

Don’t forget to bring snacks for Wesley House

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!)

Interval training at JUCO

THE SCENE: Clear and 35 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Mountain climbers, 15 plank jacks, 15 SSH, 15 Moroccan night club, 10 wind mill (all in cadence).
THA-THANG:
After some high-knees, butt-kickers, and skips, start with a 2 minute interval run at about 1 mile race pace. After each interval, perform 3 exercises ( 10 squats, merkins, flutter kicks after 1st interval all in cadence). Wagon wheel to the six before performing exercises.

  • 4 minute interval
  • 10 Lunges OYO
  • 10 Carolina dry docks in cadence
  • 10 Freddy Mercury in cadence
  • 2 minute interval
  • 10 Monkey humpers in cadence
  • 10 Diamond merkins in cadence
  • 10 Hello Dolly in cadence
  • 2 minute interval

Mosey to benches at middle of campus.

  • 10 derkins (decline merkins), 10 dips, and 10 irkins (incline merkins) all in cadence.
  • Take a lap around parking lot.
  • 10 LBCs, 10 6 inch LBCs, 10 reverse LBCs, and 10 full grown LBCs all in cadence.
  • 15 box jumps civilian count, 10 Lunges each leg OYO, 10 squats in cadence.
  • Mosey to shovel flag.

MARY:
Merkins ring of fire. 1 merkin around the ring while all other PAX hold plank (Snaggletooth wanted to do clapping merkins, so he did). Then 1 merkin around the ring while all other PAX hole 6″ plank.  Then 1 clapping merkin (your welcome Snaggletooth) and final round with 2 clapping merkins.
COUNT-OFF & NAME-O-RAMA
10 HIMs today
CIRCLE OF TRUST/BOM:
Luke 6:41-42. Don’t be hypocritical, but lead by example.
ANNOUNCEMENTS:
2nd F tonight at Printshop tonight, possible leadership development curriculum (let Booster know if interested).

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.

A neat workout at Asylum

THE SCENE: Low 40’s at the Asylum and no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Moroccan night club, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the parking lots south of the where the shovel flag is supposed to be and gather in the southeast corner.  Start with 20 merkins, run to the next corner, 10 burpees, run to the next corner, 20 diamond merkins, run to the next corner, and 10 burpees.  Repeat once.

Mosey on the greenway toward Cardiac hill.  Stop about 5 lights shy of the intersection.  Bear crawl between each light and do 10 leg lifts at each light.  Continue mosey to Cardiac hill.  Run up the hill stopping at the corners for 20 squats and then 20 lunges.  Run to the top and do 20 flutter kicks on a four count.  Repeat once.

Mosey to the playground.  Do 3 rounds of 15 box jumps at the playground and 15 supine pull-ups on the park benches under the pavilion.

MARY:
Apollo Creed style one arm push-ups in a circle.  One arm on your brother’s shoulder and one on the ground.  5 each arm.  After completion, YHC said “that was neat”.  Not sure where that came from, but a good finish to the workout none the less.
COUNT-OFF & NAME-O-RAMA
18 PAX today
CIRCLE OF TRUST/BOM:
Ephesians 6:1. “Children, obey your parents…”.  That one is easy for the parents, but here is the tough one.  Verse 4 “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”  YHC constantly struggles with this one.  Sometimes the kiddos don’t think I love them when I discipline them.  Make sure you are not disciplining your children when angry. Cool off for a minute first.
ANNOUNCEMENTS:
Cleveland launch Saturday. Upcoming canned food drive for Second Harvest with FIA.

True HIMs don’t quit in the rain

THE SCENE: Temp in the low 50’s and oh the rain! Loved it!
F3 WELCOME & DISCLAIMER

No a professional, but the PAX looked like it this morning!
WARM-O-RAMA:

15 SSH, 15 mountain climbers, 15 Peter Parker’s, 10 Spiderman (Peter Parker’s down at 6″), 15 imperial walker, 10 windmill
THA-THANG:

Mosey a short distance a line up for the Bataan Death March.  This was slightly modified.  The PAX at the back did 3 burpees instead of 5 and then ran to the front of the line (Indian run style run).  Finish the march at the sophomore.

At the sophomore, it really started to pour down rain, so why not be on the ground for most of it (not an audible; it just worked out that way).  Start with 20 merkins in the first corner and then Bernie Sanders up the hill.  Lunge walk getting 10 lunges each leg.  At the next corner, do 20 flutter kicks on a four count.  At the final corner, do 10 burpees and then return to the beginning for one more round of the same.

Mosey toward the center of campus to the north parking lot of the area.  Using the parking lot aisles as markers, do a burpee suicide.  As Trolley pointed at, that is a very redundant title for a exercise!  Suicide style, run to the first aisle and do 5 burpees, return to start, run to the second aisle and do 10 burpees, return to start, run to the third aisle and do 15 burpees, and then finish the suicide doing burpees at each aisle as you decrease the count.

Mosey to the center of campus and find a wall to assist with ATMs.  Instead of traditional alternating shoulder taps, we did balls-to-the-walls shoulder taps.  Whole different ball game!

  • 10 balls-to-the-walls shoulder taps (in cadence)
  • 10 temp merkins in cadence
  • 10 fast merkins on your own

Continue the Bataan Death March back toward the AO launch point, but stop in the corner of the lot.  We still got time for more!  20 squats in cadence and then line up for the Indian bear crawl.  All PAX are holding plank while the one in the back is bear crawling to the front.  We went down to a 6″ plank a couple of times during this and we completed 2 full rounds before the fun was over.

MARY:
I guess the Indian bear crawl was our Mary!
COUNT-OFF & NAME-O-RAMA
9 PAXs crushed it this morning!
CIRCLE OF TRUST/BOM:
“For what does it profit a man to gain the whole world, and forfeit his soul”, Mark 8:36, “The conclusion, when all has been heard, is:  fear God and keep His commandments, because this applies to every person.” Ecc. 12:13

Focusing on or putting first the concerns and pleasures of this world will gain us nothing in the end.  We would have received our full reward at the end of this life with no hope in the next.  But this life is but a vapor (James 4:14 – not Paul, sorry!).  Eternity is forever.  So, keep our focus on God and keeping his commandments and we will have treasure in Heaven for eternity!

ANNOUNCEMENTS:

Mend house workout, Monday at 6:00 pm.  Cleveland launch next Saturday.

Merkins and Burpees at the Asylum

THE SCENE: The Asylum AO, temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 Imperial Walker, 15 mountain climbers, 10 Peter Parker’s, 10 Spidermans (6″ Peter Parkers…newly coined?), 10 windmill
THA-THANG:
YHC did not devote enough time to planning, so we winged it a little. The basic idea was to focus on upper body with running to each area. We started each pain station with a variety of merkins followed by burpees and then running up a hill. We hit the hill by the launch point first, then cardiac, and finally Everest. We ended with Mucho Chesto before COT: 10 merkins, 10 diamond merkins, 10 wide arm merkins, 10 stagger left merkins, and 10 stagger right merkins.

COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
The WORD came from 1 John 4:19-21. Forgive and love your fellow man. If can’t do that, how can you say you love God.
ANNOUNCEMENTS:
Anniversary F3 Knoxville Olympics Saturday, picnic on Sunday, food drive coming in the near future (Sharky to provide more details later).

Bear Crawl Variations

THE SCENE: Cold!!!  I know this is only the beginning, but it came quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Peter Parkers, 15 mountain climbers, 15 SSH, 15 imperial walker, 10 count windmill, 15 Moroccan night club

THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 6” LBC’s, 300 squats.  Partner is running up the hill to in front of the building’s main entrance.

Mosey to hand rails. Do 15 supine pull-ups, 15 merkins, 15 dips and 15 Carolina dry docks. Run a lap around parking lot and repeat.

Mosey toward shovel flag. Stop in the parking lot and indian bear crawl.  All PAX are in a lined up head-to-foot.  The PAX in the back bear crawls to the front while all others are doing merkins.  Go until all PAX have bear crawled.

COUNT-OFF & NAME-O-RAMA
9 PAX worked hard this morning and got warmed-up quickly
CIRCLE OF TRUST/BOM:
Look at the story of Job and the loss that he encountered.  God allowed Satan to test Job to this extent, but he did not do the testing.  Through all the hardship, Job starts to question why he is going through all this.  God answers Job in the last few chapters of the book.  I was looking for Job chapter 38 this morning.  Read God’s response to Job.  Then Job responds in chapter 40 and again in 42:  42:2-3.  We may not understand why we encounter trials in life, but if we remain focused on God and His will, we will make it through!
ANNOUNCEMENTS:

Fall festival this weekend. 3rd Anniversary weekend, Nov. 3rd and 4th.