F3 Knoxville

Author: Anchorman

JUCO – “Be There”!

THE SCENE: Beautiful fall like weather 68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 20

On your back Side Straddle hop 25 OYO

5 Burpees OYO

THA-THANG:

Mosey to the CMU pile. Stopped for 25 merkins

Grab a CMU. 

50 Curls

50 American Hammers  

50 Tricep extensions

50 Twists ( Block-a-bye baby? ) 

Mosey to sophomore hill

Line up on the 1st line. 

25 Curls + 25 4-count flutter kick with block then move your CMU forward to the next line

Run 1 lap – Bernie up the hill

25 Squat Thrusters + 25 Big Boys with block then move your CMU to the next line

Run 1 lap – Bernie up the hill

25 Curls + 25 4-count flutter kick with block then move your CMU forward to the next line

Run 1 lap – Bernie up the hill

25 Squat Thrusters + 25 Big Boys with block then move your CMU to the next line

See how far you can go. Stopped at 6:05AM

Return blocks, wall sits, then mosey to AO

MARY:

Dealers choice Mary ( Pickle Pounders, Hello Dolly, Rainbows, Freddie Mercury, Merkins ) 

COUNT-OFF & NAME-O-RAMA

21 including FNG “Leno” and the Juco Rush guys
Kick-Flip, Slappy, Snaggletooth, Mailbox, Hound Dog, 5K, Sunrise, Pool Boy, Butter Knife, Dart Gun, Frenchie, Erector, Ralph, Spotter, Wanderer, Booster, Sty, Leno (FNG), SOS, Wheelchair, Anchorman,
CIRCLE OF TRUST/BOM:

I shared this with the guys at Shamrock last week. It’s about 2 words that my grandfather said when I was 12. 

He said these 2 words at his 50th wedding anniversary party. My grandfather was an amazing man. He battled throat cancer years before this so his voice was often hard to hear, but he spoke loud and clear that night and we all listened. 

Thankfully someone recorded the speech. 

He had 2 words that he wanted to say us. 

“Be There”!  You could tell he was so thankful that all of us showed up to celebrate his marriage to my amazing grandmother. 

He talked about how important it was to be there for people. 

  He looked around at over 100 family members and friends that came to celebrate with them. He thanked us for being there and said “this may be the last time that we are all together, but it won’t be the last time up there.”

That gathering and that speech makes me think about all the community  gatherings that Jesus organized. The amount of time he invested in his disciples, the woman at the well, the poor, the rich, the blind, the possessed. He ends his ministry by gathering his disciples for the last supper. He painted a very clear picture of how to Be There for people around us on Earth and invited us to Be There with Him one day in Heaven. 

MOLESKIN:

Prayer requests: 

Jeff – Friend of Sty 

Becky – Friend of Booster’s wife

Butterknife – Final job interview 

 

Never Give Up – Shamrock

THE SCENE: Low 70s little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop 25 

Twinkle Toes  (IC) 4 CT x 15

THA-THANG:

Mosey to the CMU pile next to the field. 

Grab a CMU. 

25 Curls

25 Slow twists 

50 Bench press 

Mosey to the track. 

Line up on the 0 yard line. 

25 Curls + 25 Slow Twists then move your CMU forward to the 5 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 10 yard line

Run 1 lap

25 Curls + 25 Slow Twists then move your CMU forward to the 15 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 20 yard line

See how far you can go. 

Before returning CMUs we did 60 more bench presses 

MARY:
We had 1 minute left over to do merkins until 6:15AM
COUNT-OFF & NAME-O-RAMA
Betty, Mermaid, Pom-Pom, Free Fall, Curry, Key Fob, Dumpster Dive, Slim Reaper, Sparrow, Slip-n-Slide, Music City, Cheatsheet, Curveball, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

The Word:

Some quotes from my grandfather from about 25 years ago at his 50th wedding anniversary.

“Never Give Up”  –  He was talking about his 50 years of marriage and also his walk with Christ. He said there will be peaks and valleys. The pain we suffer when we are in the valleys makes us appreciate the mountain tops. 

“Be There”!  –  He looked around at over 100 family members and friends that came to celebrate their 50th anniversary. He praised us for being there, but said this may be the last time that we are all together, but it won’t be the last time up there. 

I was just a dumb 12 year kid, but his speech stayed with me my whole life. He had such a great perspective on life. He was eternally focused. I want to challenge us to be eternally focused as well.

MOLESKIN:

ANNOUNCEMENTS:

JUCO – What is love?

THE SCENE: Humid and cool at ground level. Warm and humid on top of Jucomanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

THA-THANG:

Spread Out in AO Parking lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock – 50 reps

American Hammers with rocks – 50 reps

Mosey to Jucomanjaro 

20 Monkey Humpers

Run / Jog / Walk to the top. When you get to the top head back down and pick up the 6. 

At the top we did 40 Monkey Humpers then mosey back down to the AO

Just enough time to do our 12 lines of basic PT again so we did 100 more reps each of:

  • Merkins, Big Boys & Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA

Anchorman, Runaway, Gump, Judge Judy, Butter Knife, Rosetta, Spotter, Dart Gun, Erector, 5K, Commission, Sunrise, Kick-Flip, Mailbox, Booster, Ralph, B.O.B.,

CIRCLE OF TRUST/BOM:

The fruits of the spirit

Galatians 5

13 You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh[a]; rather, serve one another humbly in love. 14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 

In one translation it explains that there should almost be a semicolon or colon after Love: 

I don’t have anything deep to say about this, but I know that I need a daily and hourly reminder to put others before me.

Jesus showed us over and over again how to serve others. To wash our neighbor’s feet. So I just want to encourage you men to ask the Lord for opportunities to serve. 

MOLESKIN:
Prayer for a friend named Caleb that was in a car accident.
ANNOUNCEMENTS:

Tefillah – Shamrock

THE SCENE: Low 60’s, wet, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards, tempo squats and mountain climbers
THA-THANG:

  • Mosey to the softball field to grab CMUs and carry them to station #1
  • Station #1: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Mosey to station #2
  • Station #2: 40 calf raises on curb, 30 tricep dips, 20 Rocky Balboas 4-count, 10 Derkins + a bonus of 30 merkins at the suggestion of CheatSheet
  • Mosey to station #3
  • Station #3: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks + a bonus of flutter kicks for 30 seconds
  • Mosey to station #4
  • Station #4: 40 American hammers single ct, 30 shoulder taps single ct, 20 Twinkle Toes 4-ct, 10 Burpees
  • Mosey back to station #1.
  • Completed #1 again: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Walked the CMUs back to CMU pile but stopped for some bonus CMU work
  • 25 bench press, 20 flutter kicks, 30 bench press, 20 hello Dollys, 35 bench press, 20 scissor kicks, 40 bench press, return blocks, we have 1 CMU casualty so we paid the penalty of 5 burpees as a group.
  • Mosey back to AO with some Wounded Bear Crawls along the way. We ran a total of 1 mile.

MARY:
Had a solid 4 minutes of Mary including 25 flutter kicks, 30 big boys, 20 monkey humpers, 25 LBCs
COUNT-OFF & NAME-O-RAMA
14 HIMs: Anchorman, Mermaid, Baby Boomer, War Zone, Pringle, Cheatsheet, Jitters, Mailbox, Jenner, Waxjob, Dumpster Dive, Pom-Pom, Dogbite, Slappy,
CIRCLE OF TRUST/BOM:
Tefillah: Hebrew for Prayer

I’m doing a 7 day devotional with my community group about 7 Hebrew words that Christians should know. Too often we spend most of our prayer life asking for things. Praying for our health, success, healing for loved ones. All of which are great and commanded from God and Jesus to practice. We are supposed to ask Him in faith.

The Hebrew translation of Tefillah means to “self evaluate”. We should make it a point to open ourselves up to God through prayer. I am terrible at this. Even though I know that God knows everything about my heart I often times avoid being 100% honest with him about my state of mind and heart.
MOLESKIN:

ANNOUNCEMENTS:
Dunkin’ parking lot hangout

Shamrock – Put a stone under your brother

THE SCENE: Beautiful cool dry morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Back Parking lot

12 stations – Marked 1-12. Do 1 rep then run to station 2 and do 2 reps and so on until you get to # 12. Each round completed = 78 reps. This course included 3 bear crawl segments per round for about 30’ each. We ran a total of 2.25 miles during the workout. 

Round 1 – Smurf Jacks

Round 2 – Diamond Merkins

Round 3 – 4-count American Hammers 

Round 4 – Squats

Round 5 – Burpees 

 

MARY:
Think we did 35 –  4-count Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
9 PAX – HalfSheet, Dogbite, Baby Boomer, Pringle, CheetSheet, Trolley, Mermaid, Anchorman, Jitters
CIRCLE OF TRUST/BOM:

Exodus 17

8 The Amalekites came and attacked the Israelites at Rephidim. 9 Moses said to Joshua, “Choose some of our men and go out to fight the Amalekites. Tomorrow I will stand on top of the hill with the staff of God in my hands.”

10 So Joshua fought the Amalekites as Moses had ordered, and Moses, Aaron and Hur went to the top of the hill. 11 As long as Moses held up his hands, the Israelites were winning, but whenever he lowered his hands, the Amalekites were winning. 12 When Moses’ hands grew tired, they took a stone and put it under him and he sat on it. Aaron and Hur held his hands up—one on one side, one on the other—so that his hands remained steady till sunset. 13 So Joshua overcame the Amalekite army with the sword.

God chose Moses to be a faithful servant. 

Moses acted on that faith. 

I love the example of Aaron and Hur holding Moses’ arms up for probably at least 8 hours. 

MOLESKIN:

ANNOUNCEMENTS: