F3 Knoxville

Category: JUCO

OLD SCHOOL BUFF

THE SCENE: Too nice. 60s.
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Good Mornings, Windmills, Tempo Merkins, Plank Jacks
THA-THANG:

  • Mosey to guardrail.  Perform 25 Dips, Lunge across road to opposite side, 25 Squats, Lunge back. (3 rounds)
  • Mosey to small upper parking lot.  Stand at parking stripes facing curb. Bear crawl to curb, 25 Merkins, Crawl Bear back. (3 rounds)
  • Mosey down road toward Sophomore Hill (SH), 1 Burpee at every tree along the way. Pause for 10 Diamond Merkins at the end.
  • Mosey to top of SH, stopping twice for Merkins and Werkins along the way.
  • Half of the PAX doing AMAP Pull-ups at the rail bar while other half lunges across parking lot and lunges back.  When lunging group reaches halfway point, Pull-up PAX switch to underneath grip on bar. (2 rounds)
  • Mosey to Coupon Pile, grab a coupon.  25 curls, 25 Tri-cep Extensions, 25 Squats with coupon (3 rounds)
  • Mosey back to Flag, stopping for 50 dips and 25 Merkins at the brick wall.

MARY:
(IC) 25 LBCs, 20 Flutter Kicks, 15 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
9 for Boot-camp, 7 for RUSH (1 FNG)
CIRCLE OF TRUST/BOM:
Shared a short story out of the book, “No Hero: The Evolution of a Navy Seal,” called “Staying in your three foot world.”  In times of stress and worry – focus on 1) what matters most and 2) what you can control in the moment – ignore everything else.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Ralph VQ on Friday

Dora Day on Sophomore Hill

THE SCENE:  60 degrees &perfect in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Diamond merkins X 20
  • Hand release merkins X 20
  • Mosey to Sophomore Hill

THA-THANG:

Sophomore Hill at Fitness Center – Up & Downs – Partner Workout – One partner worked while the other ran up & down the hill.  Switched every lap.

  • 50 burpees
  • 100 BBS
  • 200 Merkins
  • 300 Squats

Behind Maintenance Building – Coupon Pile

  • 25 Overhead Press
  • 25 Curls
  • 25 Bentover Rows
  • Rinse & repeat for 2-3 rounds
  • Mosey to AO

MARY:

  • Calf Raises (for 2 minutes)
  • Flutterkicks (IC X 20)
  • Pickle Pounder Pops (IC X 30)

COUNT-OFF & NAME-O-RAMA

15 HIMs including Southerland from F3 Cleveland, Ohio who was in town due to a death in his family.

CIRCLE OF TRUST/BOM:

In the movie, “The American President” the president, played by Michael Douglass says:

“America isn’t easy. America is advanced citizenship. You’ve gotta want it bad, ’cause it’s gonna put up a fight. It’s gonna say, “You want free speech? Let’s see you acknowledge a man whose words make your blood boil, who’s standing center stage and advocating at the top of his lungs that which you would spend a lifetime opposing at the top of yours.” You want to claim this land as the land of the free? Then the symbol of your country cannot just be a flag. The symbol also has to be one of its citizens exercising his right to burn that flag in protest. Now show me that, defend that, celebrate that in your classrooms. Then you can stand up and sing about the land of the free.”

Tonight, 500 or so students will graduate from Hardin Valley Academy.  Some of them are going to kneel during the national anthem with one possibly being my daughter. One of her best friends is black and my daughter has seen her being discriminated against because of the color of her skin. I’m all for a peaceful protest but do not believe it should be during the national anthem. I’m not sure what will happen but my daughter & I are going to discuss it today.

Our country is so divided & people can’t seem to respectfully “agree to disagree” when we don’t agree on some issue. Our society has lost its ability to have a civil conversation about what’s important to us & respect someone because they disagree.

The solution starts with us. Each of us needs to stand up for what we believe while being civil & loving our neighbor. That doesn’t mean we don’t say what we think but say it with respect for the other person. Our world needs us to listen, lead & love now more than ever.

John 15:13 ESV / 78   Greater love has no one than this, that someone lay down his life for his friends.

Matthew 22:37-40 ESV /  And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself. On these two commandments depend all the Law and the Prophets.”

“…if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.” – 2 Chronicles 7:14

ANNOUNCEMENTS:

CSAUP on July 18

Feeling Froggy

THE SCENE: 73 degrees and breezy

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

WARM-O-RAMA:

10 Baby Arm Circles (Forward and Backwards)

10 4-count mountain climbers

5 froggy merkins

10 tempo squats

10 4-count high knees

5 count motivator

THA-THANG:

Break into 4 groups and Indian Run to the CMU pile/stairs 

12 minutes 

1’s and 2’s will grab CMU and go to the starting line 

2’s will be performing CMU OH carries chalk line to chalk line (2 blockees at far line) switching sides on the way back

1’s will do CMU thrusters until 2’s complete their OH carries 

Switch when carry crew gets back to starting line.

3’s and 4’s will go to stairs

3’s run to the top perform 25 merkins and 25 SSH then head back down

4’s at bottom of stairs 10 shoulder tabs and 10 mountain climber taps until group 3’s returns then switch

Groups will switch at the 6-minute mark

 

Run Indian (Bernie Indian Run) to F2 parking lot for some small group fellowship

12 minutes

Groups from previous exercises will circle up (6 ft apart) and assume the plank position and one at a time will perform the following exercises while the others plank working their way around the circle. When finished with an exercise all members of the group must run and touch a tree. 

5 burpees

10 lunges

10 4 count flutter kicks

5 froggy merkins

10 monkey humpers

10 imperial walkers

**Repeat if group finishes before time/Everyone got about 2 rounds

 

Mosey to F3 parking lot

5 minutes 

Bear crawl width of the parking lot then perform 10 squats

Froggy jump width of the parking lot back then perform 5 BBS

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
16 + 7 for rush (1 FNG but he left before we could give him a name) + 1 observer

CIRCLE OF TRUST/BOM:

Romans 8:28

”28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

We see the greatest example of this in the cross. The most broken and twisted thing imaginable—the murder of the Son of God—became the greatest good thing the world has ever known.

With everything going on and the world seemingly breaking around us, it is hard to see things working out for good but we can trust all of God’s promises. Because of this, we can have hope for the future. 

MOLESKIN:
F3 has changed my life over the past 3 months and I had a blast VQing. Thank you all!

ANNOUNCEMENTS:

Super Suicides

THE SCENE: Sticky but then cooled down by the rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial Walker, 15 Moroccan Night Club, 10 tempo merkins, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the big parking lot east of campus and line up perpendicular to the aisles.  This is a suicide style workout.

  • Run to the first line and do 10 merkins, 10 squats, and 5 burpees
  • Return to start
  • Run to the second line and perform the same exercises
  • Return to start and then run to the third line, etc., until you reach the end
  • After the return from the last line, start scaling back down.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Lucky 13 this morning!
CIRCLE OF TRUST/BOM:
Proverbs 15:1 – “A gentle answer turns away wrath, but a harsh word stirs up anger.”

So much can be said about how to apply this verse and I encourage you to meditate on it.  My M set me straight a long time ago, but that doesn’t mean I don’t struggle with this.  She told me to “let her cool off first” after we would get irritated at each other.  Before she wanted to work through it, she wanted to make sure that our emotions were down and we could have a rational, beneficial discussion.

I think about how I sometimes get frustrated when my children don’t listen.  For some strange reason, I think that if I bear down on them by raising my voice, it will end the frustration.  What have I done? I have taught my children to respond to their emotions when they get frustrated.  Quite the opposite impact I was hoping for.

What other aspects of our lives do we let our emotions take over? How could a “gentle answer” have a stronger impact? Think on this.

MOLESKIN:
Kudos to everyone for pushing hard this morning through a non-stop beatdown!
ANNOUNCEMENTS:
Continue to fill up the Q calendar. Betty VQ on Wednesday!

Spring to Action

THE SCENE: Perfect 67 degree morning, clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees, Mtn Climbers, Shoulder Tap Merkins, Moroccan Night club, Side straddle hops
THA-THANG:
Fun-dian run through courtyard. – A chaotic scramble of two lines running through the courtyard.  Each leader gave up the lead by introducing an obstacle.  (Jumping over benches, bear crawling, snaking through trees).  Then planking till the back of the line made it through his obstacle.

Took a nice mosey of tour of 6 stations

  • Tricep Dips in courtyard
  • Burpee in parking lot (one we seem to never use)
  • Merkins at the stop sign
  • Squat Thrusters by CMU pile
  • Pull Ups at the pull up bars
  • Leg raises on the loading doc

Got into team of 4.  Each team could earn points (Springs) at each station.  The more of an exercise cumulative points, the more springs the team brought back.  Teams would then do core exercises till “released” by the next team to arrive. (this only sort of worked)
COUNT-OFF & NAME-O-RAMA
Welcome 2 FNGs!    5K’s 2.0 Sunrise

Welcome Buttons – glad you made it out to clown around with us.

CIRCLE OF TRUST/BOM:
You all inspire me. I push way harder out here than when I work out on my own.
There is a risk we only push on the physical things and we have to have the humility to express that we don’t see our own blind spots in other areas of our lives.
In prepping for this morning I discovered I was treating the spiritual discipline of reading as a chore. I’m not much of a reader. I was afraid of the length of Psalm 119. But just as you may dread 100 burpees, doing it is live giving, full of awesome verses like:

Give me a helping hand, for I have chosen to follow your commandments.  Psalms 119:173

Jesus faithful provided his promised helper.

John 16:8 Nevertheless, I tel you the truth; it is to your advantage that I go away, for if I do not go away the Helper will not come to you, but if I go, I will send him to you.

The Holy Spirit is that helper and will talk to you through His word (and other ways)
If you don’t know that Helper talk to me about it in person, online -anywhere.
Challenge to you is to Read Psalm 119; it is life giving.

MOLESKIN:
Prayers for 2 Moms with major medical needs (Heart Surgery coming Friday and broken hip from a fall last week)  Prayer for our nation and the protection of those keeping peace