Fitness. Fellowship. Faith.
On Memorial Day, Monday, May 28, JUCO will join other AOs for a special workout planned at Lakeshore Park (aka The Asylum). The workout will be from 5:30am – 6:30am and end with a very special BOM in honor of the men and women who gave their lives to protect our freedoms.
If you have questions, contact Booster (aka Les Fout) at 865-742-1081. JUCO will return to it’s regular schedule of Monday and Friday mornings from 5:30-6:15 a.m. at Pellissippi State’s Hardin Valley campus.
THE SCENE: 65, humid but great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
AO Parking Lot – Dora & Hills – one partner runs up the hill while the other partner works on
AO Parking Lot – Descending Ladder
Clayton Performing Arts Center Overhang – 12 stations – HIMS went to each 1-2 times
COUNT-OFF & NAME-O-RAMA
9 HIMs & 1 Dog – Barnacle, Hawkeye, Neutron, Onesie, Pink Eye, Snaggletooth, Toto, Trolley & Booster
CIRCLE OF TRUST/BOM:
How many of you have hit golf balls at a driving range? When you have all or most of the balls, typically, we just let it rip. However, when the bucket is nearly empty, we start to focus.
We need to be like a soldier, an athlete and a farmer. A solder is focused and purposeful. An athlete is disciplined, committed and dedicated. A farmer has faith/hope because they are planting seeds to produce & sustain life.
God didn’t promise us an easy life but a meaningful one if we live through Him
If our life were like a clock and we were born at 7:00 a.m. and died at 11:00 p.m., on average, if you are:
20 years old, it’s 11:43 a.m. in your life
30 years old, it’s 1:17 p.m. in your life
45 years old, it’s 5:00 p.m. in your life
I turned 47 not long ago which means it’s after 5:00 p.m. in my life.
In life, we don’t know which day will be our last so we need to focus today and every day on what is important…make the call to a loved one, teach our kids lessons right away, be the person we want and need to be NOW.
We need to tee up that golf ball that we call life and focus every day or shot like it could be the last of our life!
TEE IT UP & SWING AWAY!!!
ANNOUNCEMENTS:
THE SCENE: 50 degrees with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Minute of Jumping Jacks
1 Minute of Lunges
1 Minute of Burpees
1 Minute of Side-2-side Lunges
1 Min of Squats
THA-THANG:
Mosey across campus to the pond. We did exercises at every tee-off pad (disc golf) around the pond. If you complete the reps before the whole team then you run back to the last tee-off pad and run back once the last person is finished and lets the rest of the PAX know to return. Together, we ran to the next tee.
TEE-OFF PAD Exercises:
Legs: 50 Box jumps (on picnic tables)
Arms: 50 Push Ups (Merkins)
Core: 50 Cross Toe Touch V-Up
Legs: 50 Lunges
Arms: 50 Pike Push -Ups (Dri-Docks)
Core: 50 Knees to elbows
Mosey back to the AO.
50 Decline Push-ups (Derkins)
50 Step-ups on light poles
MARY: Built into the workout.
COUNT-OFF & NAME-O-RAMA Bartman, Booster, Neutron, Scrum, Snaggletooth and Trolley
CIRCLE OF TRUST/BOM:
Surrender / Testimony:
Rev 20:4 I saw thrones on which were seated those who had been given authority to judge. And I saw the souls of those who had been beheaded because of their testimony about Jesus and because of the word of God. They had not worshiped the beast or its image and had not received its mark on their foreheads or their hands. They came to life and reigned with Christ a thousand years.
I shared my personal testimony about my youth, teenage and young adult years. An invitation to church from a coworker where we had communion changed my life. I went to seminary, met my wife and decided Knoxville would be a great place to raise a family.
ANNOUNCEMENTS: THIRD F EVENT at The Outlook (716 20th St, Knoxville, 37916located behind Stephanos on the UT Strip at 8:30 am. this Saturday, March 24
THE SCENE: 42 and awesome; clear sky;
5 regulars, Trolley’s 2nd time (needs to be added) & FNG (became Snaggletooth)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata explanation
THA-THANG:
Side of Alexander Building – (20 seconds of work/10 seconds of recovery)
Bagwell Center – (20 seconds of work/10 seconds of recovery)
Behind Maintenance Building – (50 seconds of work/10 seconds of recovery)
Big Parking Lot – (20 seconds of work/10 seconds of recovery)
MARY: She was built into the workout
COUNT-OFF & NAME-O-RAMA
6 & 1 FNG (Snaggletooth) – Neutron, Onesie, Ratchet, Scrum, Snaggletooth, Trolley, & Booster
CIRCLE OF TRUST/BOM:
I’m a worrier. I have been for as long as I can remember. I’m not pessimistic at all…I’m a glass is half full kind of guy. However, I worry. Am I doing enough for my kids, particularly my 15-year old daughter? Am I too strict, not strict enough? Do I support my wife enough? Will I hurt my knee even worse and not be able to run in the ½ marathon in 3 weeks? Am I overtraining/undertraining? Will I raise enough money to help all of the cancer patients that need help or will I have to cut programs?
Lots of verses to help with my/our worries…
MOLESKIN:
Prayed for Trolley’s wife and family; my oldest daughter; all F3 brothers
ANNOUNCEMENTS:
JUCO every Monday and Friday
THE SCENE: 52 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Maintenance Building – Partner Workout
We partnered up w/ the coupons. One partner lifted while the other ran up & down the stairs. We switched out on every lap.
Sophomore Hill at Fitness Center – Partner Workout
One partner worked while the other ran up & down the hill. Switched every lap.
MARY:
No time…
COUNT-OFF & NAME-O-RAMA
Bartman, Onesie, Wall Ball, Waxjob & Booster
CIRCLE OF TRUST/BOM:
“Patience is a virtue” but not a strong virtue of mine.
Impatience can be defined as a strong serge of animosity toward the weaknesses, faults and failures of others…a bad driver, a long line, a coworker, a spouse or child taking a while to get ready.
Stephen Covey – told a story about a man and his wild kids getting on a subway one Sunday morning; the kids were throwing people’s newspapers, yelling, etc. while the man just just sat there ignoring them. Covey asked the man if we man was going to discipline his kids; the man said his wife, their mother, just died and he guesses the kids aren’t sure how to process her death nor did he. Covey went from irritated to compassionate towards the man.
In situations…Be Patient. Show Empathy.
Remember, we sin every day so God has tremendous patience for us. We should strive to be patient like him.
ANNOUNCEMENTS: