F3 Knoxville

The Juco Jailbreak Tour – Emmanuel

THE SCENE:

drizzly & about 40 degrees.

F3 WELCOME & DISCLAIMER

Done while doing Thunder toes.

WARM-O-RAMA:

30 Seconds of each of the following

  • Thunder Feet
  • High Knees
  • Merkins
  • Iron Mikes
  • Imperial Squat Walkers to the right
  • Clap Jacks
  • Mtn Parkers

JUCO Jailbreak Tour

We renamed “The Juco Deck of pain” to the JUCO Jailbreak Tour because I like it better and it’s more of just the campus tour when we take out the two big hills (Mount Jucante and Jucomanjaro).  The full Jailbreak tour card set is here:

  1. 5 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Railing Pull-ups (at the pull up stations )
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 1 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 2 Career Path – Bear Crawl Loops (modified to be by front neon sign)
  16. 10 Maintenance Hand Stand push ups

We start out by randomly selecting a HIM to draw a card from the deck.  On the back of the card is written a location and an exercise.  We immediately do an all out sprint (Jailbreak) to that location and do the exercise.  Somebody then calls out a 30second count before the next person draws another card from the deck and we take off running.

Today our lucky winners chose #10, #8, #9, #11, #15, #16, and #1.

MARY:

Did Freddy Mercuries to the ACDC song Jailbreak. Each time they sang Jailbreak we did a Big Boy Situp.

CIRCLE OF TRUST/BOM: 

Emmanuel is His name.  He is with you! God is with us.  Live it, know it, believe it, and act on it.  In these hard times: ask Him questions. Talk to Him. Wait for Him. Trust Him. Have a close relationship with Him. He invites us to. He takes pleasure in helping, listening, challenging, teaching you.  You are his beloved child.  Every step, every second.  Remember that now and always.

Rucking is best sometimes

THE SCENE: Low 40s – slightly wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Balls to the Wall in parking lot.

1 PAX runs lap while others wait with their feet up on the wall. Continue until every PAX runs a lap.
THA-THANG:
Ruck ~2.27 miles through the neighborhood

Only 3 PAX showed up so we rucked the whole time with some intermittent PT.

3 PT stops –

20 squats with 30#/40# rucks

20 merkins with 30#/40# rucks

x2

30 Flutters with rucks in air

20  LBCs with rucks

COUNT-OFF & NAME-O-RAMA
Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“Here’s how I’m going to beat you. I’m going to outwork you. That’s it. That’s all there is to it.” – Pat Summitt

ANNOUNCEMENTS:
Funeral for Bacon on Sunday in Maryville.

Snow Day

THE SCENE: low 30’s…snow on the ground

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH, mosey to get coupons

THA-THANG:

  • Descending ladder through the following exercises.   Round 1 = 30 reps, round 2 = 25 reps, rd 3 = 20 reps…….down to 5 reps on the last round.
    • Curls
    • OH Press
    • Squats
    • Bent over rows
    • Kettlebell swings
    • Step ups

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
Talked about having perspective.  I know many people going through real issues right now which make my “problems” seem so small.

MOLESKIN:

ANNOUNCEMENTS:

Burpees, Burpees, Burpees

THE SCENE:
The gloom was a sultry 32 degrees but the temperature kept rising
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC
Imperial Walkers x 15 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC (forward and backward)

THA-THANG:
Today the theme was BURPEES!
Mosey to the Outhouse
Partner Up for 10 minute AMRAP
Partner 1 – Run to grass and perform 2 Burpees, Run Back
Partner 2 – Deconstructed Burpee (5 Merkins, 5 Donkey Kicks, 5 Jump Squats)
Switch

Mosey to Boat for Burpee Suicides
Run to 2nd Light (Perform 2 Burpees with a twist jump)
Run back to 1st Light (Perform 2 Burpees with a twist jump)
Run to 3rd Light (Perform 2 Burpees with a twist jump)
Run back to 2nd Light (…..)
Continue around all lights (Sing Paula Abdul’s “Two Steps Forward, One Step Back” for motivation)

Mosey to stairs for Sevens
Squats at bottom
Burpees at top next to rock

Mosey back to AO for Mary

MARY:
Ab Cycle
Flutter Kicks, Hello Dolly, Reverse Crunches (x15 IC)
Hold feet 6 inches above ground between exercises
COUNT-OFF & NAME-O-RAMA
8 PAX conqurered the Burpee today.  YHC (I-Beam), Ribbed, Waxjob, Excite Bike, Trolly, Mouthwash, Pool Boy, Snitch
CIRCLE OF TRUST/BOM:
Learn to accept the path God has laid out for you. Over the past three months I’ve spent a lot of time reflecting on two F3 Brothers personal struggles. In each of these situations I’ve asked what is God trying to teach them. Then moved to a place of what is God trying to teach me. Here I sit wondering what am I supposed to learn. What I am discovering is that we don’t know what God’s plan is for us or for those around us. But I do know that these two Brothers have taught me that God’s timing is his and we are only to trust in Him.
MOLESKIN:
To those two Brothers, THANK YOU for the lessons learned. You are in my prayers always and I will walk the journey with you. No matter the path.
ANNOUNCEMENTS:
Pray for Lady Junk, Butters son and Trolly’s overly busy schedule and the burden this is putting on his wife.

Bomb Biscuit

THE SCENE: Upper 20’s. Cold enough to make beard-cicles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow-seyed the quarter mile loop.
THA-THANG:
We did a seabiscuit on the quarter mile loop.

10 burpees

20 merkins

30 squats

Up to 4 laps and back down.

MARY:
3 rounds of:

20 BBS

20 4-ct flutters
COUNT-OFF & NAME-O-RAMA
8 brothers
CIRCLE OF TRUST/BOM:
Talked about truly minding your injuries. I ignored an injury from the end of summer and it has become debilitating to where I can’t do what I want to physically. Now I’m paying for it and it’ll take longer to heal.
MOLESKIN:
Not enough time to finish the ‘biscuit but a couple of us got to the 3rd lap on the downside.
ANNOUNCEMENTS: