F3 Knoxville

Category: JUCO

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AO: juco
Q: Guardrail
PAX: Chitchat (Pana), Mailbox, Windex, Fetch
FNGs: None
COUNT: 5
WARMUP: SSH, Mtn Climbers, Cherry Pickers, Baby Arm circles,

THE THANG: Mosey through the courtyard, stop for some step ups and dips, then get to the CMU pile for a game of BINGO, Juco style. run to the corner when anyone gets 5 in a row. Winner got to use the heated CMU.

MARY: Heels to heaven, Burpees, Imperial Walkers.

COT:If Jesus Christ be God and died for me, then no sacrifice can be too great for me to make for Him.” -C. T. Studd

For me, to live is Christ, to die is gain. Phil 1:21

Cardinal VQ Workout @ JUCO – RIP

AO: juco
Q: Mailbox
PAX: Mathlete, Ike, Data, Wanderer, Pelican, Butterknife, Dart Gun, Erector, Guardrail, Lt. Dan, Mailbox, Windex
FNGs: None
COUNT: 12
Performed Cardinals VQ workout

Spoke to the man Cardinal was, the community that f3 is and making the most of today as tomorrow isn’t promised.

Psalm 118:24

This is the day that the Lord has made; let us rejoice and be glad in it.

Sea Biscuit Treasure

AO: juco
Q: Wanderer
PAX: Lt. Dan, Love Shaq, Windex, Mailbox, Guardrail, Fetch
FNGs: None
COUNT: 7
WARMUP:
SSH, LBAC forward/back, tempo squat, harry rockets

THE THANG:
Mosey to the pond for a Sea Biscuit.
Start with the following PT:
– 10 Burpees
– 20 Merkins
– 30 Walking lunges

After PT run 1 short loop next to the pond. Continue with the following the pattern.
PT: 2 loops
PT: 3 Loops
PT: 2 loops
PT: 1 loop

We cut it short and hustled back to the flag. Arrived right on time.

COT:

My family does a word for the year. It’s kind of like a resolution, theme or something to work in for the year.

My word for this year is “Treasure”. It comes from Matthew 6 which we often refer to as some of the spiritual disciples. It talks about giving, prayer and fasting.
But when talking about these things it mentions many times treasure and reward, how do get treasure when doing them, what treasure lasts and what kind doesn’t last, etc. It talks about where to keep your treasure so it lasts, and isn’t stolen.
Be encouraged, God wants us to have treasure and he wants to give it to us.
So this year, stop being so generous and benevolent and be greedy with me. Lets go treasure hunting! :pirate_flag: :parrot:

“19 “”Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal.
“”20 “”But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal.
“”21 “”For where your treasure is, there your heart will be also.
— Matthew 6″

BOSU : Both Sides UP : Bowl 🥣 of Soup

AO: juco
Q: Butterknife
PAX: Wanderer, Windex, Chuck Munsey, Butterknife, Dart Gun, Erector, Love Shaq, Mailbox, Fetch, Ike
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
Motivators
Tempo Squats
Bear :bear: Crawl in Hi FivesCrawl Bear :bear: out
Cherry :cherries: Pickers
Downward and Upward facing :dog:

THE THANG:
2 lines w/ person in front falling off for 2 burpees to big parking lot

Fun with BOSU
Each person rotates through 10 Merkins, 10 Squats, and 20 crunches while the rest of us do line drills.
Line drills: Jumping back and forth over a line. Jumping side to side, Walking Lunges, Side Shuffles, Karaokes, Bear :bear: Crawls, Merkins, Crab :crab: Walks, Duck :duck: Walks, and mosey’s.

Stop for CORE exercises:
Flutter kicks x20
Pendulums x20
Side crunch x10
J-Los x 10
Side crunch x10
Hello Dolly’s x20

1 line person in front falls off for 2 burpees to sophomore hill for Four Corners.

10 Burpees
Bernie up the hill
5 Pull Ups
20 Squats
10 Burpees
Rinse and Repeat x 2

MARY:

ANNOUNCEMENTS:
Smokies Convergence this weekend

COT:
At church we were encouraged to do a Personal Growth Plan and choose a word for the year. My church chose Power. It’s tied to Acts 1:8.

“But you will receive power when the Holy Spirit comes upon you. And you will be my witnesses, telling people about me everywhere—in Jerusalem, throughout Judea, in Samaria, and to the ends of the earth.”” Acts of the Apostles‬ ‭1‬:‭8‬ ‭NLT‬‬

Live in POWER in 2025
P – Prayer
O – Obedient
W – Worship
E – Evangelism
R – Rest

Let me know if you want me to send you the growth plan.

I saw Mailbox’s word is Intentional. I love it!
I chose Presence: the state or fact of existing, occurring, or being present in a place or thing.

I encourage you to choose a word. Pray over it, Google Bible verses tied to the word, etc. I’ve found several verses and I’m trying to nail down the one I want to go with.

Let us know what word you choose:
Possible words:
Warrior
Champion
Love
Perceiver
Empowered
Happy
Elevate
Breakthrough
Prepared
Presence

Time is Limited

AO: juco
Q: Erector
PAX: Booster, Dart Gun, Butterknife, Mailbox, Love Shaq, Lt. Dan, Windex, Guardrail, Erector
FNGs: None
COUNT: 9
WARMUP: 15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 5 cherry pickers, 15 tempo squats

THE THANG:
Mosey to Sophomore Hill. Do 25 merkins at the bottom, run to the top, and do 25 (2-ct) flutter kicks. Repeat 3 times. Mosey to the coupon pile and grab your favorite. Do 25 goblet squats, run up the steps, and do 5 pull-ups. Repeat 3 times. Then, do 25 curls and 25 OHPs. Mosey to the courtyard and stop at the brick benches. Do 26 step ups, run around the courtyard, do 25 (2-ct) Freddy Mercury, and run around the courtyard again. Repeat 3 times. Mosey back to the flag.

MARY: 20 big boys

ANNOUNCEMENTS: Polar plunge on New Year’s

COT:
In considering resolutions for the new year, there are many noble things that we can resolve to do better. Time management is one of those things. There can be a lot said about time. King Solomon said there is a time for everything (Ecclesiastes 3). We often hear the phrase “time is money” because our time is valuable. What I wanted to share today is that our time is limited. I was thinking about how much time we spend doing the various things in our lives. How much time do we spend working, exercising, teaching, playing, praying, and worshipping? All of these are good things to spend our time on. We must work to take care of our families. We should exercise to take care of the bodies we are blessed with. We must teach our children how to live. We need time to relax and have fun. We need time in prayer to God. We need time to worship God and encourage each other when we gather together. However, do we spend any of our time on fruitless things? Do we waste our time in front of screens? Do we waste extra time at the office when it could wait until tomorrow? Do we spend too much time being lazy on the weekends? James 4:14 impresses on us that our life is as a vapor that only appears for a little while.
James 4:13-17 NASB1995
[13] Come now, you who say, “Today or tomorrow we will go to such and such a city, and spend a year there and engage in business and make a profit.” [14] Yet you do not know what your life will be like tomorrow. You are just a vapor that appears for a little while and then vanishes away. [15] Instead, you ought to say, “If the Lord wills, we will live and also do this or that.” [16] But as it is, you boast in your arrogance; all such boasting is evil. [17] Therefore, to one who knows the right thing to do and does not do it, to him it is sin.”
We need to be mindful of how we spend our time because we don’t have an endless supply.