F3 Knoxville

Category: JUCO

Rise Above This Christmas

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AO: juco
Q: Guardrail
PAX: Windex, Mailbox, Butterknife, Ike, Pelican, Booster, Dart Gun, Love Shaq
FNGs: None
COUNT: 9
WARMUP: High knees, Butt Kickers, Reach for the stars and let it hang, tempo merkins and bear crawl to center

THE THANG: Mosey to wall by Haslam for dips while partner did a burpee at the bottom of the stairs.
Then “Dora Scout” where one runs out to the next light pole while the partner did the excercies. Then both run to the scouted pole, while the other guy checks out and comes back, repeat.
Collectively 100 merkins, 200 Squats and 300 Big boys.
MARY: Spicy Dragon, Cross over Mountain climbers, Flutter kicks, pickle pointers and freddy.

ANNOUNCEMENTS:
Merry Christmas. Windex is open to meet Christmas morning and may do a virtual option for those of us traveling
COT:
I love the word Preeminent: meaning first, of greatest importance: Rise above. Stand out in importance.
We all agreed we want Jesus Christ to be preeminent in Christmas.
Challenge: Partner up (keep your partner from this morning) and set a plan of how you are going to do it. Then follow up after Christmas and how did it go.
Get a phone number and set a plan to connect.
Merry Christmas!

No Comfort

AO: juco
Q: Dart Gun
PAX: Love Shaq, Booster, Guardrail, Waffles, Windex, Suds, Ike, Dart Gun, Wanderer, Mailbox, Pelican
FNGs: None
COUNT: 11
WARMUP:
Motivators (countdown style from 6)
Harry Rockets
Merkins OYO
Tempo Squat

THE THANG:
Mosey to the coupon pile – stopping at trees to do Burpees!
Merkins with the coupons
Hold plank – move the coupon around your hands

Dora:
2 rounds of Amrap – Curl/Squat/OHP
Partner runs to the pull up bar and does 2-5 before returning

Merkins OYO

Wall sit while we pass the CMU

Mosey back stopping for merkins and slow crossing mountain climbers

MARY:
One more round of merkins
Flutter kicks
Freddie Mercs

ANNOUNCEMENTS:

COT:
Getting out of your comfort zone:

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like job opportunities, unexpected callings or kids

The character of a person…and in this case a MAN… is how you react in those situations. I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laughs at them. He’s laughed at mine twice over the past year…

Matthew chapter 4
Jesus, God’s son is the trustworthy one
Example in chapter 10: throwing sheep into a den of wolves. Trust in Him.

Better ending

AO: juco
Q: Guardrail
PAX: Data, Fetch, Butterknife, Mailbox, Wanderer, Booster
FNGs: None
COUNT: 7
WARMUP: SSH, run for cover, then Tempo Squats, Windmills, Tempo Merkins, other things

THE THANG: Pax holds one leg warrior squat while one guy tried, key word, to hold elbow in stomach plank on picnic bench. not easy.
Ran to next cover for Pax to do exercise while 1 ran a small courtyard loop: Merkins, Hello Dolly, Plank Jax, other things I don’t recall
Then 11’s between ERC and cafeteria entrance, with Donkey kids and merkins, animal walking the return trip while under cover.
Close out with some dips back on the covered picnic tables.

MARY: return to some cover for lbc, flutter, mt. Everest, box cutters, side crunches

ANNOUNCEMENTS: Forgot this but see Mailbox’s post above. lots going on.

COT: Better is the end of a thing thank the beginning and better is the patient in spirit than the proud in spirit. Ecc 7:8

This Christmas don’t try to do too much and get impatient, instead to less, do it better and grow in your spirit of patience and in this way, end better.

Take some time to examine where in this year you have grown in a spiritual practice and where you have slipped and rest in the mercy of God to get back on track.

It’s getting hot in herrre!

AO: juco
Q: Mailbox
PAX: Pelican, Zerolingo, Waffles, Lt. Dan, Fetch, Mailbox, Guardrail, Love Shaq, Wanderer, Booster, Windex
FNGs: None
COUNT: 11
Warmup: SSH, mountain climbers, tempo merkins, Grady corns, tie fighters

The Thing:

Mosey to big lot

Quick paced jog (similar to run) across lot – 25 toe merkinss at the end, run back
24 squats
12 lunges 4ct
12 Bonnie Blair’s 4ct
12 Bobby Hurleys
Repeat

Mosey to inner campus knee wall
24 explosive stepups with knee to chest
12 split squats left leg
12 split squats right leg
12 curtesy lunges 4 ct
Run lap around inner campus and repeat

Mosey to coupons
Snow plow across street and do 10 overhead presses, snow plow back and due 9 work your way down to 1

Wall sit coupon pass…after pass coupon go to end of line and continue all the way along the wall

Finished with a ring of fire to warm up

COT: Talked about my injury and the clarity of hindsight and all the things I knew to do differently before hand but failed to do them in the moment. Encouraged everyone to slow down and try to have the clarity of hindsight in the moment during this holiday season. What is that relationship or conversation you wished to have, what is that act of kindness or generosity you might miss, what is that error in judgment that you might be tempted with. Don’t wait for hindsight to have clarity in your actions.

Great Circle

AO: juco
Q: Wanderer
PAX: Booster, Guardrail, Mailbox, Archie, Butterknife, Fetch, Lt. Dan
FNGs: None
COUNT: 8
WARMUP:
– SSH
– tempo merkins
– Abe Vigodas
– tempo squats
– Moroccan night clubs
– calf stretches

THE THANG:
Run route around the JUCO great circle. Pax stayed together. Stopping at 6 stations for exercises.
– 25 merkins
– 25 squats
– 25 Freddy Mercuries 4ct
– 25 Carolina Dry Docsk
– 25 Imperial Walkers
– 25 LBC 4ct

After one lap, we reversed taking a detour to the coupon pile.
– 25 Curls
– To the top of the steps for max pull ups
– 25 OHP

Continue on the route to the end of lap 2.

After return to flag went to upper area for some dips and stone work.
– 15 dips
– pick up a stone and forward raises
– side raises
– overhead rock claps

Almost time, return to flag for some Mary.

MARY:
– Heels to heaven
– tempo merkins
– flutter kicks

COT:

Yesterday was Dec 1, the start of advent. My family and I started an advent devotional and week one is about hope.

Advent literally means “the coming” and it’s a time of anticipation as we wait for Christmas. This anticipation and waiting is also a reminder of our greater hope as we wait for the return of Jesus to restore all things.

During this season remember the hope Christmas is a reminder of.