F3 Knoxville

Category: JUCO

Show Up! You vs You aka The Murph

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AO: juco
Q: Butterknife
PAX: Ike, Mailbox, Fetch, Love Shaq, Guardrail, Windex, Starlink, Lt. Dan, Erector, Data, Butterknife
FNGs: None
COUNT: 11
WARMUP:
High kicks and high heels. Mosey to the starting line.

THE THANG: The Murph Challenge
Run 1 mile
100 pull ups
200 merkins
300 squats
Run 1 mile

MARY:

ANNOUNCEMENTS:
Hardship Hill tomorrow. You can participate, come out and cheer others on, or donate to the Wounded Warriors Campaign.

COT:
You know there have been a lot of times when I have not enjoyed what we were doing out here. Sometimes it’s due to injury, sometimes it’s due to lack of sleep, sometimes it’s due to poor decisions the night before, sometimes it’s due to illness, and sometimes it’s just hard!
Sometimes it’s a combination of all these things. But I’ve never regretted it afterwards!
And I feel like I always leave better. Thank you guys for pushing me and allowing me to push you. Just show up! Mentally, physically, spiritually, for your family, your jobs, your church, show up! Whether you feel like it or not, it will become a habit and we need men like you!

Southwest Flavor

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AO: juco
Q: Mailbox
PAX: Pelican, Windex, Starlink, Median, Guardrail, Mailbox, Lt. Dan, Fetch
FNGs: None
COUNT: 8
WARMUP: Standard

THE THANG: Mosey to the coupons and then performed 50 reps of the following:

Mike Tyson Merkins
Mountain Climbers
Squats
Lunges
Rows
Jump Ropes

Mosey around to Freshman hill and Bernie up to pull up bars for 5 reps and then back down stairs. Block movements of choice until 6 is up. Drop 10 reps and rinse and repeat.

MARY: Hip work – side lunges, tappy taps, Susan summers and little baby leg circles.

ANNOUNCEMENTS:

COT: Humble pie…used circle to be vulnerable and hold myself accountable for falling short of my expectations on the work trip last week and let the worries of the week allow me to let guard down and consume too much alcohol. Thanks for being a safe circle and allowing us all to aspire to greater service.

“Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life.”
‭‭Galatians‬ ‭6‬:‭7‬-‭8‬ ‭NIV‬‬

A Guest Q – Sort of

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AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom

Keep moving

AO: juco
Q: Dart Gun
PAX: Love Shaq, Ike, Chuck Munsey, Frenchie, Dart Gun, Fetch, Pelican, Lt. Dan, Starlink, Who’s Todd
FNGs: 1 Who’s Todd
COUNT: 10
WARMUP:
10-Moroccan Night Club IC
10- Grady Corn IC
10-Harry Rocket IC
8-Demotivators IC

Mosey with a weave to sophomore hill
THE THANG:
Sophomore hill – 2 rounds
Four corners
5 burpees then Bernie up
10 each side offset merkins then side shuffle
15 squat jacks then mosey
20 diamond merkins then side shuffle

Mosey to the PUB
Get in 5-10

Stadium hill
15-Thrusters
Bear crawl up
10-Tempo Merkins
Heavy toe merkins as we wait for the six
Repeat

Coupon curls – on the up

Mosey to the low courtyard wall
20-hop overs with hands on the wall
20- step ups
20-four mountain climbers
20-hop overs with hands on the wall

Back to the flag
MARY:
15-pickle pounders IC
15-American HammersIC
15-Drunken Dolly’s IC
15-Flutter KicksIC
ANNOUNCEMENTS:
Hardship Hill
COT:
Thinking back to the beginning of the year, we had a lot of thoughts on intentionality and focus. How’s that working out for everybody?

Do you find yourself drifting or spending too much time getting caught up in things on your phone? Are you spending dedicated moments with your kids or your spouse or your family?

I constantly think about these things in an effort to show up. As we talked about through the work out, showing up can be the first big hurdle to get through. Your kids or the other person will see that first before any other action that you do.

Verse of the day in the Bible app talks about servant leadership and giving back to others.

Circuit

AO: juco
Q: Fetch
PAX: Archie, Windex, Starlink, Lt. Dan, Love Shaq, @Median
FNGs: None
COUNT: 12, including Rushers
WARMUP:ssh, little baby arm circles F, little baby arm circles B, Grady corns, cherry pickers, 30sec oyo

THE THANG:
Mosey to back.. circuit workout. 7 stations. Each pax will perform the exercise at each station then rotate with a 2 minute timer. Should be able to complete all 7 stations twice. Stations are jump rope, wrist curls, curls, jump squats, stairs, BBS, Merkins

MARY:

ANNOUNCEMENTS:

COT:Therefore encourage one another and build one another up, just as you are doing.”
‭‭1 Thessalonians‬ ‭5‬:‭11‬ ‭ESV‬‬
bible.com/bible/59/1th.5.11.ESV

So I was reading though the Bible app, and in the New Testament plan I’ve gone through in April, one of the last few days had an encouragement at the end of it with the work Build. That made me think about the common saying that in every interaction, you are with building up or tearing down the relationship. I think parallel to this is the distinction between an abundance mindset vs a scarcity mindset. Abundance is understanding that we have all we need and living a life of gratefulness. Scarcity is based in fear, but it is manifested in thinking we don’t have enough, aren’t enough, those around us are harming us.. it’s a very self centered and dark mindset. Even through the trials we all have from time to time, we are living in abundance, and refocusing our hearts to understanding that can reshape how we interact with those around us daily. When we recognize our own abundance, I think its more natural to build up those around us.
Consider your abundance, and build up someone today.