F3 Knoxville

Author: Judge Judy

HEAVY MATTERS OF IMPORTANCE

THE SCENE: 40s and Damp.
F3 WELCOME & DISCLAIMER💪
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Squats, Tempo Merkins.
THA-THANG:
Mosey to Coupon Pile.

  • With Coupon, complete 30 Curls, 30 Shoulder Raises, 30 Tricep Extensions, 30 Shoulder Press.  Rifle Carry Coupon up and around large retaining wall.  Rinse and Repeat decreasing reps by 5 each round down to 15 as the last round.
  • With Coupon, complete 25 Squats, 25 Wood Choppers, 25 Coupon Swings, 25 Lunges.  Rifle Carry Coupon up and around large retaining wall.  Rinse and Repeat deceasing reps by 5 each round down to 15 as the last round.
  • Mosey to Large Parking Lot: 2 Rounds of Jelly Arms/Chest, 1 Round of Jelly Legs

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 Strong (6 Bootcampers, 5 Rushers)
CIRCLE OF TRUST/BOM:

“Only one life, ’twill soon be past, only what’s done for Christ will last”.  – C.T. Studd 

Life is short.  Concentrate on things that have eternal impact and value!

MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Shake ‘n Bake

THE SCENE: 40s, Rain
F3 WELCOME & DISCLAIMER💪
WARM-O-RAMA:
Cherry Pickers, Windmills, TN Rock’n Chair, Tempo Merkins, Tempo Squats, SSH
THA-THANG:
Mosey to Soccer Field 1: Jelly Chest/Arms, Jelly Leg

Mosey to Soccer Field 2: 5 Burpees at every corner

Mosey to Soccer Field Bathroom Rail Bars, Split into two groups: Group 1: 25 pull-ups, Mosey to bottom of adjacent hill; Group 2: Bernie up hill to bars, 25 pull-ups – Rinse and Repeat, decreasing 5 every set of pull-ups.

Mosey to Playground: 25 Merkins, 25 Dips – 20 Merkins, 20 Dips, 15 Merkins, 15 Dips, 10 Merkins, 10 Dips

Mosey to Soccer Field 3: Bear Crawl across the field.

Route 66 at Poles back to AO Flag: Diamond Merkins and Jump Squats

MARY:
Battle-Buddy up.  One P does ab exercise, while other P runs a lap around parking lot.  Switch and Repeat until time.  We did Flutters, Box Cutters, Hello Dolly, LBCs, Calve Raises
COUNT-OFF & NAME-O-RAMA
9 Strong, WELCOME Shake ‘n Bake!
CIRCLE OF TRUST/BOM:
Luke 9: 12-17: Use your gifts with excellence and trust God to handle the results.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

THE LONG HILL TO HIGH STANDARDS

THE SCENE: Low 40s but nice
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
Cherry Pickers, Windmills, Crabettes, Tempo Merkins, Tempo Squats – All IC in reps of 7.
THA-THANG:
Mosey to guardrails:  5 Rounds of (10 Dips at the Rail, Bear Crawl across the road, Burpee, Mosey Back).  Every round increase Burpees by 1.

Mosey to bottom of long grassy hill at front of campus.  At the bottom we did an assortment of exercises.  Each Round involved 50 reps of the called exercise/s and then a run up the hill and back down to start. We did Merkins, Squats, Monkey Humpers, CDD, Lunges, SSHs, Diamond Merkins, Burpees, Mountain Climbers, Flutter Kicks, and a few more. Got some mileage out of the hill as well.  Strava indicates at least 2 miles total. Nice work.

MARY:
Pickle Pointers, Box Cutters, Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Q shared his gratitude for the men of JUCO and their unwavering commitment to high standards and moral excellence.
MOLESKIN:
Hound Dog was right on time as always.
ANNOUNCEMENTS:
N/A

IMPACT

THE SCENE: 40s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Tempo Merkins, Tempo Squats, TN Rock’n Chair, Mountain Climbers, Crabettes, SSH: All IC, 10 Reps Each

THA-THANG:
Mosey to Large West Parking Lot, stopping for a little bear crawl on the way.

  • Pole to Pole: 10-20-30
    • 10 Merkins, Mosey
    • 20 Merkins, Mosey
    • 30 Merkins, Mosey
    • Repeat w/Squats
  • Mosey back to the baseball field for some Burpee Baseball.
    • Team 1: Line up at Home Plate.  One player at a time, run to 1st base – 5 Burpee no Merkin, 2nd Base – 20 Mountain Climbers, 3rd Base 30 Squat Jumps, Back to end of Lineup.  While players are traversing the bases, the Lineup is doing Burpees until everyone has gone around. So fun! (FNG Spewdent spilled Chunky Merlot but recovered nicely – that’s leadership!)
    • Team 2: Mosey around the outside of the field until Team 1 is finished
    • Teams switch roles
  • Completed 1 Inning.
  • Mosey to Top of Sophomore Hill: Team 1 does pullups while Team 2 Lunges across small lot and Crawl Bears back. Switch and repeat.
  • Mosey to small wall on way back to Shovel Flag: Aiken Legs! 20 Wall-Jumps, 20 Lunges, 20 Iron Mikes
  • Mosey toward Shovel Flag some more, stopping for a plank walk along the curb: PAX in plank position and walk themselves with hands down the curb, switching sides once.  We went about 50 yards or so.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
17 Strong
CIRCLE OF TRUST/BOM:
1 John 2: 15-17:  “Do not love the world or anything in the world.  If anyone loves the world, love for the Father is not in them….”  So many people today, with all that is going on, are clinging to the things of this world, whether it’s their money, or property, or taxes, or presidential candidate.  Our society needs strong, male, virtuous leadership now more than ever – the kind of leadership that makes an impact.  Q encouraged the men to not be of this world and to cultivate a heavenly perspective.  That perspective changes not only your life but others’ as well because having a heavenly perspective increases a man’s impact on the world around him.  Q shared the story of Paul Watson, a co-worker and friend, who struggled with a rare form of heart cancer and finally succumbed to it after a courageous fight.  Q recalled Paul’s funeral, which the Q will never forget.  Paul’s wife and two little girls were looking at his casket and the pastor stood up and stated to the entire congregation which was packed: “If your observations of Paul’s struggle with the cancer over this past year have brought you closer to Jesus, please stand.” One by one, people began to stand and by the end of it there wasn’t a single person sitting in the entire church.  He asked Paul’s wife and little girls to turn around and look.  Men – THAT is impact.  What legacy are you leaving behind?

MOLESKIN:
N/A
ANNOUNCEMENTS:
Anniversary Convergence

STOPPING FOR BISCUITS ‘N GRAVY

THE SCENE: Damp and in the 50’s

F3 WELCOME & DISCLAIMER✔

WARM-O-RAMA:
(All IC, sets of 10): Cherry Pickers, Windmills, Tempo Merkins, Tempo Squats
THA-THANG:
Mosey to Courtyard brick walls, stopping along the way for the QIC to send a quick text message (while PAX hold an Al Gore) to Sargent Slaughter to let him know where his Hardship Hill tools were staged at the QIC’s house……..then 10 Burpees. Stopped again for 20 Merkins.  Stopped again for 30 Squats.  Stopped again for 40 Dips……

Finally at Courtyard walls and inner oval pathway……Seabiscuit style circuit:

  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 1 Lap
  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 2 Laps
  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 3 Laps (stopped for time)

Mosey to Coupon Pile:

  • 30 Coupon Curls, 30 Coupon Tricep Extensions
  • 20 Coupon Curls, 20 Coupon Tricep Extensions
  • 10 Coupon Curls, 10 Coupon Tricep Extensions

Mosey back to shovel flag.

MARY:
Dealer’s Choice (practiced cadence calls): Freddy Mercury, Hello Dolly, Shoulder Taps, Flutter Kicks, Imperial Walkers, Mountain Climbers.
COUNT-OFF & NAME-O-RAMA
8 Men not afraid of a little rain.
CIRCLE OF TRUST/BOM:
QIC discussed his practice of sticking to tasks, to-do’s etc throughout his day – sometimes being so focused on what he perceives as priority, he misses the call to help another person as he’s either “too busy” or it’s “inconvenient.”  Jesus was not like that.  We see this in Mark 10: 46-52, when Jesus heals a blind man days away crucifixion and in the midst of his mission to save the world. With all he had going on, the crowd, the knowledge that he would soon die a brutal death, Jesus stopped – dead in his tracks – for a poor blind beggar.

Blind Bartimaeus Receives His Sight

46 Then they came to Jericho. As Jesus and his disciples, together with a large crowd, were leaving the city, a blind man, Bartimaeus (which means “son of Timaeus”), was sitting by the roadside begging. 47 When he heard that it was Jesus of Nazareth, he began to shout, “Jesus, Son of David, have mercy on me!”

48 Many rebuked him and told him to be quiet, but he shouted all the more, “Son of David, have mercy on me!”

49 Jesus stopped and said, “Call him.”

So they called to the blind man, “Cheer up! On your feet! He’s calling you.” 50 Throwing his cloak aside, he jumped to his feet and came to Jesus.

51 “What do you want me to do for you?” Jesus asked him.

The blind man said, “Rabbi, I want to see.”

52 “Go,” said Jesus, “your faith has healed you.” Immediately he received his sight and followed Jesus along the road.

Pray that each of us become more like Jesus in this story – that we can set aside “priority” tasks, to-do’s, and other orders to stop, listen and obey the Holy Spirit’s call on our lives.

MOLESKIN:
N/A
ANNOUNCEMENTS:
3rd F @ Bomb Shelter Saturday