F3 Knoxville

Category: JUCO

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

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!

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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.

Mutha Ruckin’ Monday @ JUCO Ruck

THE SCENE: A comfortable 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
mosey to the side parking lot.  no other warmup
THA-THANG:

Pair up.  One partner farmer carries both bags to the light pole and back, while the second partner performs a series of exercises.  Merkins, calf raises, lunges, squats, side straddle hops, maybe more, I don’t remember.  Continue rucking around campus, working toward the courtyard.  Outside the court yard, perform 20 around the world merkins with ruck.  Mosey to short wall, and perform 20 lunges with one foot raised on the wall.  20 dips, 10 step ups.  Walk to the stairs and perform 60 calf raises with the ruck.  20 pigeon toed, 20 open toed, and 20 straight toed.  Take one lap around the inner circle, and mosey back to the parking with light pole where we did our first set of exercises.  Same partners as before, only one partner runs with out a ruck to the light pole and back while the second partner does exercises with the ruck.  Curls, tri ext, OH Press, Merkins, all X2.  Mosey around to the courtyard and repeat those exercises.  Double time one lap inside the courtyard, and make our way back to sophomore hill.  Perform 5 hill repeats with a hard effort, and one Bernie for a total of 6 climbs.  Mosey back to the AO to meet up with the JUCO COT.

MARY:
Pickle pounders with ruck until 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
See Trolley’s Back blast
MOLESKIN:
NA
ANNOUNCEMENTS:
NA

The Sprinting Crab & Spinning Bear

THE SCENE: 38 degrees and clear.  Crispy

✓  F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH
  • 25 Flutters
  • 50 Lunges
  • 25 Gas Pumps
  • Mosey
  • 25 Scissor Kicks
  • Spinning Crab walks
  • Walk
  • Sprint
  • Walk
  • Spinning Bear Crawl

Spinning Crabs & Sprints & Spinning Bears (Loop):

14 stations along the Sophmore hill large loop.  The stations start repeating at station number seven.

  1. 25 Flutters / Lunge to next station
  2. 25 Gas Pumps / Mosey to next station
  3. 25 Scissor Kicks / Spinning Crab walk to next station
  4. Prep -recover Walk to next station.
  5. Sprint to next station (this was about a 100 yard sprint)
  6. Walk recover to next station.
  7. Spinning Bear crawl.

Then the stations repeat but now you are at the other side of the four cornered loop.  This was an AMRAP. We averaged at about 1.5 laps.

MARY:

My beloved deconstructed burpee crazyiness.   The burpee machine.

  1. Planks
  2. Merkins
  3. Frogs (in plank , bring feet to hands and back to plank)
  4. Squats
  5. Squat Jumps
  6. Star Jacks

These six stations are evenly fanned out around a light pole.  Two men at each station do the exercise until they are tagged.  The group at station one run to the light pole tag it and run to next group to start doing their exercise. Each time station one gets tagged we all take 5 steps backward.  Thus making the length and repetitions of the exercise longer because you don’t get tagged as often.

CIRCLE OF TRUST/BOM:

Read Psalm 103.

FNG Slip-n-slide Welcome!

V(alentine’s)Q

THE SCENE:   Perfect…might have been a little cold (29F) but it wasn’t raining and it was dry.

F3 WELCOME & DISCLAIMER:   Almost nailed it but Judge had to remind me this is my VQ and I am not a professional.

WARM-O-RAMA:
Burpees, Cherry Pickers, LBAC, WWII sit-ups, Tempo Diamond Merkins.  Paused to appreciate that we were still dry after Warm-O-Rama

THA-THANG:

Headed over to the guardrail for 41 tricep dips and a musical serenade to Guardrail to recognize his 41st trip around the sun.   Mosey over to the coupon pile.   Everyone grabbed a coupon, circled up and held an air chair while I explained “Capture the Coupon”   Counted off into teams of 4 and headed over to the parking lot and each team took their corner.   Each coupon had been labeled with an exercise and number of reps before the beat down.   Each HIM did the exercise on their individual coupon and then left it behind at their base while going to attack another team’s coupon supply and bring one back to their base to perform the next exercise found on the coupon.  It was mayhem for a little while but eventually the PAX got the hang of it and their was a full melting pot of the Lexicon going on simultaneously.   It was quite a beautiful scene.   Trolley tried to only capture the burpee coupon but KickFlip perfected the cup and ball magic trick and left him with bear crawls, which was still fine with him.   It was chaos but everyone seemed to enjoy it.   Mosey back to the shovel flag and had time for one more push before we timed out.   Eye of the Tiger came over the sound waves and the PAX performed Rocky Balboas until the chorus finally came.   We dropped and did merkins during the chorus and then back to Rocky Balboas during the second verse.   Did one more round of Merkins during the second chorus and then stopped for a quick Mary.

MARY:
Did pickle pounders in cadence.   Once you reached the number of years you were married you stopped and held plank.   Curveball was our most experienced pickle pounder – still in perfect form after 25 years (I believe).  RESPECT

COUNT-OFF & NAME-O-RAMA
29 HIMs in attendance.

CIRCLE OF TRUST/BOM:
James 1: 2-4   “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”   Guardrail prayed this verse over my wife while helping stay with our children for another late night trip to the ER.   It has been on my mind ever since.   There is something about counting it ALL joy that is so beautiful but also so difficult in reality.   We all have those people in our lives that have perfected it and always have a smile on their face and you know there is nothing FAKE about it.   It is a contagious JOY that always brightens my day when I get to be in their presence.   We should all strive to live every moment of our lives with a posture towards JOY.   We can’t let the trials of the day overcome the blessings as they are always abundant when we choose to look for them.   Trials are the way God brings us closer to full dependence on Him.   It exposes the weakness in our Faith and the more we need his Grace.   We all face choices when trials come our way….turn to sin (doubting God, angry with God, turn to substance, bad relationships, etc) or submit to our inability to do it alone and the necessity of being fully dependent on Him.   In time the patience, endurance, steadfastness learned through trials sharpens our FAITH and makes us perfect and complete.    Last night my wife unbeknownst to her that I had chosen this verse to talk about said “I am so filled with JOY.  I haven’t felt this good in so many months.”  Hearing that was by far the best Valentines gift I have received in all my years and just one more confirmation of how good He is ALWAYS.   I want to thank everyone that has prayed for her and our family over the past several months,  it has been such a blessing for us all.   Let’s strive to always count it ALL joy, today, tomorrow and ALWAYS.

MOLESKIN:

Prayers for Trolley’s wife ankle and ability to see a doctor quickly.   Prayers for Commision’s friend who is recovering from an appendectomy.

ANNOUNCEMENTS:
7 HIMs joined for coffee at DD.