F3 Knoxville

Author: Mandolin

Jack of all trades, master of none. Wanna be rockstar, music addict, sober alcoholic.

Juco Ruck

THE SCENE:

approximately 50 degrees, dark and overcast with rail moving in
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
rukkers dont do warmups
THA-THANG:
Start with 10 count squats,

ruk 1/2 mile around campus

stop and do 10 rukk mericans and 10 squats

ruk 1/2 mile around campus

stop and do 10 ct big boy situps holding ruk in front plus 2 previous exercises

ruk 1/2 mile around campus

stop and do 10 ruk squat thrusts and 3 previous exercises

ruk 1/2 mile around campus

stop and do 10 ct ruk curls plus 4 previous exercises

ruk 1/2 mile across Hardin Valley Rd and onto greenway trail

stop and do ruk tricep extensions plus 5 previous exercises

ruk to end of greenway, up hill to the right and to Local Motors entrance

stop and do 10 lunges per leg  plus 6 previous exercises

ruk to water tower and back down, jog back to AO and finish up with Beatdown for the end.

MARY:
COUNT-OFF & NAME-O-RAMa

OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
See Ribbed BB for additional Details

Juco 1500 V

THE SCENE:

40 degrees or so, windy and cloudy
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

10 ct Cherry Pickers, 10 count baby arm circles forward, 10 ct baby arm circles reverse, all in cadence

THA-THANG:

The 5th Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2020-03-18!

.
COUNT-OFF & NAME-O-RAMA
22 HIMS between Juco Rush, Juco Ruck and Juco Beat Down
CIRCLE OF TRUST/BOM:
10 traits of a Godly Man https://www.justinemfulama.com/single/characteristics-godly-man-qualities-godly-husband/

1. Perseverance

“Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.” – James 1:12

2. Focused on God’s Word

“We must pay the most careful attention, therefore, to what we have heard, so that we do not drift away.” – Hebrews 2:1

3. Generosity

“Remember this: Whoever sows sparingly will also reap sparingly, and whoever sows generously will also reap generously.” – 2 Corinthians 9:6

4. Responsibility

“So then, each of us will give an account of ourselves to God.” – Romans 14:12

5. Humility

“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.”  – Philippians 2:3-4

6. Honesty

“The Lord detests lying lips but delights in people who are trustworthy.” – Proverbs 12:22

7. Good Communication skills

“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak, and slow to become angry, because human anger does not produce the righteousness that God desires.” – James 1:19-20

8. Forgiveness

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you”. – Ephesians 4:32

9. Wisdom

“Blessed are those who find wisdom, those who gain understanding.” – Proverbs 3:13

10. Fear of God

“The fear of the Lord is the beginning of knowledge, but fools despise wisdom and instruction.” – Proverbs 1:7

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO 1500 III

THE SCENE: cold and clear, 25 degrees !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct Cherry Pickers, 10 ct side straddle hops 10 count baby arm circles forward, 1o ct baby ar circles reverse, all in cadence

THA-THANG:

The 3rd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2020-01-18!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

What message does this picture send to you? It makes me think about how Santa Claus represents Black Friday, our spend, spend, spend, consume, consume, consume culture and we take all of that to Santa Claus, yet we are supposed to be celebrating the birth of Jesus Christ, who lived his life as an example of the opposite of all these things. Ultimately we should focus more on Jesus and how he lived his life and less on gifts, presents, consuming and so forth

Image result for santa praying to jesus"

Prayer Requests

Poolboys cousin, Mailbox’s wife, Guard rails job, Gingers coworkers father, any other request I may have forgotten

90 second AMRAPS x22

THE SCENE: slightly warm with heavy rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x tempo squats

10 x moroccan night clubs

THA-THANG:

each PAX received an exercise card upon arrival. a quick count-off after name o-Rama With Q as #1. in order, each PAX called out their exercise case resulting in a random mix of exercises performed for as many reps as possible in 90 seconds with a 30-second breather in between. the deck of cards included a random mix of exercises from the Lexicon that included exercises such as Pickle Pounders, Squats, Mercans, Little Baby Arm Circles, Freddie Mercury’s, Alphabet on 6, Flutter kicks, Bear Crawls in a circle, Planks, Mountain Climbers, Big Boy Situps, etc.. (Note: Pax made a quick mosey to the adjacent covered carport to get some cover from the heavy rain thanks to Trolley)18 various exercises were performed in approximately 42 minutes.

MARY:
None – Out of Time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
on this Thanksgiving eve, we can all find many things to be thankful for, many of them simply because of the country were fortunate enough to be born in. From our health to the food we will be blessed with this Thanksgiving to the Men we surround ourselves with in F3 and so on. Ultimately, being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others (coveting thy neighbor) and striving to acquire more and more material objects.

“Ephesians 5:20 New International Version (NIV)
20 always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
MOLESKIN:
Apologies to those 3 prayer requests that were mentioned. My short term memory loss strikes again.
ANNOUNCEMENTS:
a 2nd order is being gathered for Brolympics shirts. Also, See Mayberry with donations for the TN Veterans Home.

Juco 1500 II

THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct cherry picker, 10 ct Moroccan night club/little baby arm circles (sort of) get your CMU and mosey to the big lot

THA-THANG:

The 2nd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2019-12-18!

MARY:
N/A


FF & NAME-O-RAMA
21in attendance
CIRCLE OF TRUST/BOM:

 

I spoke briefly about the power of prayer and shared about how praying out loud and together very specifically about a situation has resulted in a very specific response. a few verses to support this are below.

James 5:16 New International Version (NIV)

16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Philippians 4:6 New International Version (NIV)

6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Wednesday, December 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged