F3 Knoxville

They don’t call me Charmin for nothing

THE SCENE: While still a little damp on the ground, Charmin delivered on his no rain guarantee.  Around 50 degrees for perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20 while everybody slowly trickled in (looking at you Cheatsheet); Imp Squat Walkers (IC) x 15; BAC forward and backerds (IC) x 10; Rocky Balboas on the curb (IC) x 20; butt kickers across PL; high skips back to the other side.

THA-THANG:

  • Mosey to CMU pile for a very quick partner round about (back to back, with CMU passed around) x 20
  • Mosey to Pav-A-Lon for partner leg raise-wall sits (one partner on the ground trying to kick the other one in the head while he does a wall sit and tries to throw the legs back to the ground).  Timed for 1 min, then switch.
  • Mosey to Circus Maximus for some partner exercises.  Each partner runs in opposite directions.  When they meet, do partner Merkins x 20 twice, then partner BBS x 20 twice, then back to back squats x 20.  3 total laps.
  • As we’re about to do another set of the above, the Q feels a tremendous sense of urgency to call an audible and mosey toward the bathroom.  His name is, after all, CHARMIN!
  • While the Q is humiliatingly otherwise engaged, Code Brown (yes, I get the irony too!) assumes the reins and calls out a burpee route 66 up the tail of the dragon.
  • The Q having caught up and knocked out a few punitive burpees on his own, the PAX moseys back to the CMU pile to unwind what was wound up at the beginning.

MARY:
Dealer’s choice (Buns calls out Hello Dollys; Fabio calls out Am. Hammers); then we finish strong with ATMs.
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:
Been reading “First Lead Yourself.”  From the book: “Leading from good to great requires discipline – disciplined people who engage in disciplined thought and who take disciplined action.  To engage in disciplined action first requires disciplined thought, and disciplined thought requires people who have the discipline to create quiet time for reflection.  The net result is not doing more, but doing less.  Stop-doing lists reflect greater discipline than ever-expanding to-do lists.”
MOLESKIN:

ANNOUNCEMENTS:

JUCO: Rush – Baby Hills & 1-2-3-2-1-2-1

THE SCENE: 45*, but felt like 32*?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1.2 mile mosey around JUCO Campus
  • Karaoke, High Knees, Butt-kickers
  • 3x 50m strides

THA-THANG:
Started off the workout with 6 reps of baby hill sprints.

Next we dove into a 1-2-3-2-1-2-1 minute interval workout with equal recovery after each interval. Each interval was run at close to maximum effort.

Cooled down with 1.5mi mosey after joining up with the marathon guys who completed a 3×2 mile repeat workout.

MARY:
None

COUNT-OFF & NAME-O-RAMA
6 Rushers and 3 Marathon Rushers
CIRCLE OF TRUST/BOM:
See Mandolin’s JUCO BB

MOLESKIN:
None

ANNOUNCEMENTS:
None

Birthday Q

THE SCENE: Beautiful weather, rain held off for us!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x6 IC
Windmills x10 IC
THA-THANG:
Everyone grab a CMU and start by the pavalon. We did an exercise with prescribed reps at each cone down the grinder, then ran the short loop back around. When you get back, take your CMU and bears and blocks all the way back to the start. Rinse and repeat for time.

Exercises:

  • Blockees x5
  • Thrusters x10
  • BBS Hammers x15 (BBS with a twist)
  • Tricep Extensions x20
  • Goblet Squats x25
  • Curls x30

MARY:
Boxcutters x15
LBCs x20 OYO
Dr. W’s x6
LBCs x10 OYO to end

COUNT-OFF & NAME-O-RAMA
11 men total including one FNG, Swerve!
CIRCLE OF TRUST/BOM:
“Let no one ever come to you without leaving better and happier. Be the living expression of God’s kindness: kindness in your face, kindness in your eyes, kindness in your smile.” – Mother Teresa

When we come in contact with other people, we should be leaving them in a better state than we found them. It is our responsibility to help raise them up, and to make sure that we do not let any negativity bring us down. No man left behind, no man left the same.
MOLESKIN:

ANNOUNCEMENTS:

52 Card pick up with Miles

THE SCENE: cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5X

right over left foot, touch your toes 10 sec

Left over right foot, touch your toes 10 sec

Mosey to the flag poll.
THA-THANG:
Played 52 card pickup where each suite is a different workout with two jokers. every 10 cars we run a lap.

  • Diamonds – dips
  • Hearts – merkins
  • clubs- v ups
  • spades- Plank Jacks
  • Jokers- 15 burpees

 

MARY:
Go around the large circle and get some legs and core work done. Some of the exercises included but not limited too:

  • captain thors
  • american hammers
  • hello dollies
  • SSH
  • freddy mercury
  • box cutters
  • merkins

 

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:
Thankfulness, be thankful for those in your life. Especially Family. They are going be always be there and you need to be peach makers with them. Friends come and go but family never leaves us. let’s remember to be peace keepers in our lives.

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.