Mermaid – Page 14 – F3 Knoxville

JUCO Leg Day Meets the Equalizer

October 14, 2019 Mermaid

THE SCENE: Cool, breezy low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers

Baby Arm Cirlces Forward

Baby Arm Circles Backward

Arm Stretches

THA-THANG:

Two laps warm up

Tennis court teaser

Ascending Exercises at each court. 4 courts, 2 lines per side.

Merkin/Bear Crawl

Monkey Humpers / Walking Lunges

Groiners/Duck Walk

Pistol Squats (2 count, for each leg)/Bernie Sanders

Run to hill (repeat series 3x)

El Capitan up hill

Handrail push ups On top of handrails

Handrail Dips

Handrail Pull Ups

Rocky Balboa

Calf Raises

Run down to trail

Hop guide wire, 10 reps every 10 poles

wide merkins

BBS

Diamond Merkins

Squats

Carolina Dry Docks

Run one lap

Leg Stretches

hamstring

Quad

groin

Glutes

Run a lap

MARY:

Windshield Wiper

American Hammers

LBC’s

ATM’s

Gas Pumps

Run a lap

COUNT-OFF & NAME-O-RAMA
6 HIM’s showed up. One from Memphis, and one FNG. Welcome Slicnut and Welcome Head Gear (FNG).
CIRCLE OF TRUST/BOM:

Matthew 22:35-40

MOLESKIN:

ANNOUNCEMENTS:

JUCO Leg Day

October 9, 2019 Mermaid

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers

Baby Arm Circles Forward

Baby Arm Circles Backward

Arm Stretches

THA-THANG:

Indian Run to Sophomore hill

“El capitan” up hill (deep lunge with both hands on the ground)

Rocky Balboa (toe taps on curb)

20 pull ups on Handrail

60 Calf Raises toes pointed in, middle, pointed out 20 ea

Mosey To adjacent parking lot

Ascending Exercises at each interval. 7 intervals in total, ascending from 1-7.

Merkin/Bear Crawl at first stations

Monkey Humpers / Walking Lunges at second station

Groiners/Duck Walk at third stations

Pistol Squats (2 count, for each leg)/Bernie Sanders at final station

Mosey to parking lot

Suicides on parking lot

Mosey Back

MARY:

Windshield Wiper

American Hammers

LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40 Jesus’s most important commandments. Love the Lord your God with all your heart and with all your soul and with all your mind. And the second is like it: Love your neighbor as yourself. All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior. I am trying to embody the second commandment, but its a challenge I struggle with. The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up. Brolympics on the Horizon. Judge Judy challenged JUCO to hit 40 people by year end. Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend. Last week they had 3.

JUCO Iron PAX Week 1

September 6, 2019 Mermaid

THE SCENE:

66 degrees in the gloom, JUCO met at HVA to use the Turf on the Football Field.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We did not warm up. In the interest of time the Killa B’s workout was the focus.
THA-THANG:

Start at the goal line. Broad jump (Bunny Hop) 10 yards to the 10 yard line then, 10 burpees, 10 Bonnie Blairs, 10 big boy sit ups. Repeat 3x every 10 yards. Then bear crawl 30 yards back to start (Goal Line). That’s 1 round.

Do 5 rounds for time.

MARY:
No Mary, no time. As guys finished they jumped back into the workout to encourage those still in progress.
COUNT-OFF & NAME-O-RAMA
24 total. 2 FNG’s Butter Knife & Stage Dive, plus a visitor named Smokey from Jacksonville.
CIRCLE OF TRUST/BOM:
Being desperate and alone. A story about being desperate and alone at a point in my life, and relying on God for help when no one else was there.
MOLESKIN:
4 prayer requests. Emily and her postpartum, The Alexander family dealing with Cancer and loss, Guardrail’s son and his asthma, and Mr. Rodgers and the recent loss of his son.
ANNOUNCEMENTS:
Back to JUCO on Monday. The Saturday JUCO bomb will take place at the Bomb Shelter. Mr. Rodgers is on Q, and we will be there to support him.