F3 Knoxville

Memorial Day at the Truck Stop

THE SCENE: cloudy, humid, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Baby Arm Circles forward and back

Michael Phelps

Mosey to the new bathrooms
THA-THANG:
11’s From bathroom to Watt Road

Easy ups (reverse merkins, merkin pull-ups whatever they are called) and Merkins

Mosey to Upper Field

6 Corners

10 burpees, jog to mid field

20 squats, sprint to corner

20 BBS, lunge across field to corner

20 merkins, jog to mid field

20 4 count mtn climbers, sprint to corner

20 4 count flutter kicks, bear crawl back to start

Repeat 2x

Line up on end line, 25% speed up to 50% speed by midfield, full sprint to end

repeat 3x

mosey to AO

MARY:
Ring of Fire Merkins (5 and 10)

Captain Thors by Bartman

COUNT-OFF & NAME-O-RAMA
Auger, Pin Wheel FNG’s
CIRCLE OF TRUST/BOM:
Earn the sacrifices made by others for Memorial Day
MOLESKIN:
prayers for safe travels for Toto and family, Tank’s ankle

ANNOUNCEMENTS:
Murph workout tomorrow (1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run)

Ruck march (5 to 8 miles) tonight at Bearden Beer Market 7:00 PM

Circuitry

THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page

Ring of Fire

THE SCENE: 67 F and Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side straddle hop (IC*15)
-Baby arm circle fwd (IC*10)
-Michael Phelps
-Back (10)
-Cherry picker (IC*10
-Imperial Walker (IC*10)
THA-THANG:
-Football Sprint in place with random timer. Each beep, burpee, continue Sprint. For 1 minute. 10 countdown

-Ring of Fire:
Seen at Asylum once, wanted to bring it back. PAX will circle up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
Repeat Ring of Fire with Carolina Dry Docks, holding with arms at 90° instead of plank to engage triceps.

-Indian Run with 5 burpees to maintenance building.

-Behind Maintenance Building
Ring of Fire with goblet squats (use coupons). Use parking lot if needed for space
Ring of Fire with wide merkins

Mosey to Bagwell Building for step ups and dips at 1 minute intervals, 10 second cool down (*2)

-Mosey to AO.
Tubthumping Burpees
Seen at Dog# once and doing it here at JUCO. Will play Chumbawamba Tubthumping song. During song, doing side straddle hop. When the phrase ‘Get knocked down’ is said in chorus, do a burpee, get up and continue side straddle hop.

MARY:
-Flutter Kicks (IC*15)
-American Hammer (IC*15)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
– What it means to be a Romans 12 Christian. Romans 12:2 read and PAX challenged to watch actions throughout the week and make sure it’s glorifying to God, even the small things.

ANNOUNCEMENTS:
JUCO will NOT meet on Memorial Day. We will be joining Asylum for a Memorial Day Workout

Garbage

THE SCENE: I didn’t even look. Probably 70. Felt like 100.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap of park including 20 & 20 at school parking lot.
THA-THANG:

Mosey to base of Lover’s.

11’s

Start with 10 coffin sit-ups and 10 4 count plank jacks at the bottom. Bernie up for 1 ruck burpee and 1 mr. spectacular. Circle back down to continue. We did about half before I called it for time. So much to do!

Mosey to field across bridge

15 thrusters

Lt dan across 2 lunges 1 squat

15 wide merkins

Army crawl back and repeat x 5

MARY:
Flutters w/ ruck overhead x 25 4-count IC

Ruck hammers x 30

ATMs

COUNT-OFF & NAME-O-RAMA
13 Strong Brothers

CIRCLE OF TRUST/BOM:

We tend to make judgements about people based on our preconceived notions of who a black person a trans person a Muslim person any person is. Why do we do this? What is the point? Why can’t we just love and accept who people are?

John 15:17 says

“This is my command: Love each other.”

1 John 4:8 says

“But anyone who does not love does not know God, for God is love.”

As someone relatively on the outside of religion, when I hear the hateful words coming from leaders and others who claim to be godly, it makes me think I don’t want any part of religion. So I plead with you who do proselytize your faith to set a better example. The example of Christ to love everyone.

MOLESKIN:
I had about 5 hours of work for us. I’ll tuck the rest away for another day. ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’ house in the evening.

Murph this Sunday at Bomb Shelter 630 am.

Coupon Escalator

THE SCENE: 70 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop x20
Imperial squat walker x10
Cherry Pickers x10
Baby arm circles x10
Baby arm circles back x10

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THA-THANG:

Grab Coupon and mosey to lower lot.
Escalator
Stop 1- 5 Hand release burpees
mosey towards cardic
Stop 1.5 – 40 coupon squats while
Stop 2- add 10 rows & curls at the top of cardiac
mosey to upper lot
Stop 3 – add 15 hand release Merican’s
Mosey to bottom across from the playground
Stop 4 – add 20 on a 3 cnt or 40 lbc’s (with or without coupon)
Mosey to end of bottom
Stop 5- add 25 froggy squat(jump squat)
Reverse escalator removing an exercise each time back to AO

​MARY:

Ring of Fire Captain thor’s boat ride
Pax hold boat or canoe while waiting your your turn for captian Thor

​COUNT-OFF & NAME-O-RAMA
18 Pax and 1 FNG
CIRCLE OF TRUST/BOM:

Words are important. Be mindful of the impact your words have in all situations.
Proverbs 13:3
Whoever guards his mouth preserves his life;
he who opens wide his lips comes to ruin.

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MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel

Your words are powerful. With kind and encouraging words, you can change a person’s day – or even their entire life.
Proverbs 10:11-20
Speak words of love
Your words have the power to bring great blessing: ‘The mouth of the good person is a deep, life giving well’ (v.11a, MSG). But words can also do a great deal of harm: ‘The mouth of the wicked is a dark cave of abuse’ (v.11b, MSG).
Words have the power to destroy relationships: ‘Hatred starts fights’ (v.12a, MSG). On the other hand, they have the power to heal relationships: ‘But love covers over all wrongs’ (v.12b). ‘Love pulls a quilt over the bickering’ (v.12b, MSG).
Control of the tongue is vital. ‘When words are many, sin is not absent, but the wise hold their tongues’ (v.19). Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’
Throughout this passage, the writer of Proverbs contrasts ‘the mouth of a fool’ (v.14b) with ‘the mouth of the righteous’ (v.11a). One speaks words of hatred (v.12a). The other speaks words of love (v.12b) and wisdom (v.13).
Words of hatred (v.12a) lead to violence (v.11b), dissension (v.12a), ruin (v.14b) and spreading slander (v.18b).
Words of love (v.12b) are a fountain of life (v.11a); they cover over ‘all wrongs’ (v.12b) and are ‘choice silver’ (v.20a). If someone has offended you, don’t return the offence. It is said that holding a grudge is like letting someone live rent free in your head. Instead, return hatred with love. Speak well of the other person even behind their back and you may find that your love puts an end to the bickering and heals the relationship.

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