F3 Knoxville

Author: Erector

JUCO circuit

THE SCENE: chilly mid 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to new parking lot south of the Sophomore. A course is setup that snakes through the lot and up towards the Sophomore. Do the exercises as noted on the pavement and follow directions for getting to the next location.

  • 20 Merkins
  • Lunge walk
  • 20 Freddie Mercury (2-ct)
  • Karaoke (switch sides halfway)
  • 20 Squats
  • Run up to the base of hill
  • Bernie Sanders up the hill
  • 10 burpees
  • Crab walk to middle
  • 20 Merkins
  • Bear crawl to end
  • 20 mountain climbers (2-ct)
  • Mosey to pull-up bars and do 5
  • Down to coupon pile
  • 20 Overhead presses
  • Mosey back to start
  • AMRAP

MARY:
While we got everyone gathered back together, 10 Flutter kicks. Mosey back to flag and then we got in 20 Hello Dolly.
COUNT-OFF & NAME-O-RAMA
23 HIMs at JUCO. Nice! One FNG. Welcome Leggings!
CIRCLE OF TRUST/BOM:
Consider the faith of Noah. He was instructed to build a very large boat because of a coming flood. It had likely not rained before that point in time and it took decades to build the ark. Imagine the ridicule he must have received while building the ark. Through all of this, he didn’t loose faith and continued to build as instructed by God. Faith that is unshaken by any worldly thing is what God wants our faith to look like. Strive for that.
MOLESKIN:
Great to be back and leading a JUCO bootcamps.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Men of Action

THE SCENE: Mid 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Recruitment Center and grab a CMU. This morning we climbed a ladder of exercises. Perform 1st exercise and then CMU bear crawl to the opposite end of the parking lot. Now perform the 1st and 2nd exercises. CMU bear crawl back to start. Now do exercises 1 through 3…you get the point. Repeat until all exercises are performed.

Each exercise is 25 reps.

  • Merkins
  • Squats
  • Heavy LBCs
  • Curls
  • Tri-extensions
  • Heavy flutters kicks (2-ct)
  • Thrusters

MARY:
No time. We actually ran a little long.
COUNT-OFF & NAME-O-RAMA
5 at The Project this morning.
CIRCLE OF TRUST/BOM:
“But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
James 1:22‭-‬25 NASB
This passage teaches to be a doer and not just a hearer. You may study the Bible on Sundays and understand what is to be done in your life. However, one may walk away from the service and forget what he has heard (most likely by choice) and live an entirely different way. The same can be said really about any aspect of our lives: family, friends, work, etc. Don’t just say “I need to spend more time with my family” and then not make them a priority. We are called to be men of action. Hearing and doing are both necessary.

MOLESKIN:
It was good to be pack with the PAX in Oak Ridge today.
ANNOUNCEMENTS:
Hardship Hill is Saturday!

IPC Week 1 at The Project

THE SCENE: Clear and a little cooler than it has been lately.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OYO. Some arriving early to get started on the challenge.
THA-THANG:
Iron PAX challenge week 1

  • 3 burpees EMOM
  • 50 hand release release merkins
  • 100 leg lifts
  • 150 jungle boi squat jumps
  • 200 big boy sit-ups
  • 250 stationary lunges (125 each leg)

MARY:
Stargazers! We were done!
COUNT-OFF & NAME-O-RAMA
8 worked on the IPC week 1 challenge this morning.
CIRCLE OF TRUST/BOM:
I have been thinking a lot lately about being lukewarm: being half a man, half a husband, half a father, etc. Basically, being lukewarm means you are not putting in enough effort.  Jesus tells us something very important regarding being a lukewarm Christian. He states that “I will spew you out of my mouth”, Revelation 3:16. I am sure most of you can recall a time in your life, or witnessing it in someone else’s life, being on fire for God. Perhaps a youth group trip. Try to remember how that felt. We are called to be hot, on fire for God. I encourage you to consider this and evaluate how you may return to that zeal and also apply in all that you do.
MOLESKIN:
The return of Rocket! What an awesome workout for your first one in a while! IPC week 1 was intense. That was a lot of leg and core work. Definitely feel good for doing that workout, but man is YHC going to be sore!

Your Treasures

THE SCENE: JUCO, clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 6 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. At each painted line, perform alternating 5 burpees and 10 merkins all the way to the top. When finished, pick up the six and finish there set with them. Mosey back down to first cul de sac and do 20 flutter kicks IC. Continue mosey to the Maple Street parking lot. Perform 20 LBCs IC.

Begin next set with 10 burpees at the corner of the main building. Then, run to the next corner and do 20 squats. Continue pattern around the building twice. Mosey back to the flag.

MARY:
Protractor, 20 heels to Heaven
COUNT-OFF & NAME-O-RAMA
15 PAX (including two 2.0s) for a slightly more tame Q courtesy YHC.
CIRCLE OF TRUST/BOM:
Matthew 6:19-24

19 “Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. 20 But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal; 21 for where your treasure is, there your heart will be also.

22 “The eye is the lamp of the body; so then if your eye is [k]clear, your whole body will be full of light. 23 But if your eye is [l]bad, your whole body will be full of darkness. If then the light that is in you is darkness, how great is the darkness!

24 “No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and [m]wealth.

Lately, YHC has been contemplating my priorities. What should we hope to gain in this world? This passage reminds us of our focus in live:  to serve God. If we make our priority gaining earthly treasures, we cannot truly serve God. Lay up your treasures in Heaven and they will be eternal.
MOLESKIN:

ANNOUNCEMENTS:
Still collecting clothes for the Mend House. Hardship Hill and Iron PAX coming up.

Time well spent

THE SCENE: clear and not quite as humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers IC, 10 tempo Merkins, 15 harry Rockettes IC, 10 tempo squats, 15 Moroccan night club IC
THA-THANG:
Mosey to our Thursday spot behind the recruitment center and grab a block. Today, we focused on upper body and core. Perform the following pairs of exercises four times alternating between the exercises.

  • 25 Merkins and 25 heels to Heaven
  • 25 curls and 25, 2-ct heavy Freddie’s
  • 25 overhead presses and 25, big boy sit-ups
  • 25 tricep extensions and 25, 2-ct heavy flutters

Mosey back to the shovel flag.
MARY:
Back just in time
COUNT-OFF & NAME-O-RAMA
8 HIMs today
CIRCLE OF TRUST/BOM:
“There is an appointed time for everything. And there is a time for every event under heaven— A time to give birth and a time to die; A time to plant and a time to uproot what is planted. A time to kill and a time to heal; A time to tear down and a time to build up. A time to weep and a time to laugh; A time to mourn and a time to dance. A time to throw stones and a time to gather stones; A time to embrace and a time to shun embracing. A time to search and a time to give up as lost; A time to keep and a time to throw away. A time to tear apart and a time to sew together; A time to be silent and a time to speak. A time to love and a time to hate; A time for war and a time for peace.”
Ecclesiastes 3:1‭-‬8 NASB
Since there is an appointed time for everything, we should use our time wisely. We never know when it will be time for some new stage of our life. Take advantage of the present and don’t wish for something new to begin. Enjoy future prospects, and don’t dwell on the past. Live for today because that is the day we are promised.

MOLESKIN:
We didn’t quite get through all the reps today, but everyone worked hard. With all the running lately, YHC has forgotten the feeling you get after cranking out some major strength training exercises. It felt good today.