F3 Knoxville

Category: JUCO

Ruck Friendly Leg Day

AO: juco
Q: Mailbox
PAX: Wanderer, Brick, Butterknife, Guardrail, Mailbox, Windex, Lt. Dan
FNGs: None
COUNT: 7
WARMUP: tempo squats, cherry pickers, tn rocking chair, Grady corns

THE THANG: grab CMU or ruck if you brought one and walk to Haslam center for Tabata workout 40 seconds on and 10 seconds rest. Weighted step ups and two rounds of split single leg squats then two rounds of pax pick core work. Repeated until time was up. Walk back to flag with 10 squats at each light pole.

MARY: heels to heaven, scissors, heel touches, side crunches and box cutters

ANNOUNCEMENTS:

COT: Make time to rest, to slow down, to appreciate beauty of spring mornings, to not have a plan to recharge. It’s good for the soul!!!

”“For as the rain and the snow come down from heaven and do not return there but water the earth, making it bring forth and sprout, giving seed to the sower and bread to the eater, so shall my word be that goes out from my mouth; it shall not return to me empty, but it shall accomplish that which I purpose, and shall succeed in the thing for which I sent it. “For you shall go out in joy and be led forth in peace; the mountains and the hills before you shall break forth into singing, and all the trees of the field shall clap their hands. Instead of the thorn shall come up the cypress; instead of the brier shall come up the myrtle; and it shall make a name for the Lord, an everlasting sign that shall not be cut off.”“
‭‭Isaiah‬ ‭55‬:‭10‬-‭13‬ ‭ESV‬‬
bible.com/bible/59/isa.55.10-13.ESV

Full body work

AO: juco
Q: Erector
PAX: Guardrail, Lt. Dan, Trash Panda (JUCO), Wanderer, Erector, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 6
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the courtyard and stop at the brick benches. Do the following exercises and run a lap after each one: 20 squats, 20 lunges total, 20 box jumps, and 20 iron Mike’s.
Mosey to the coupon pile. Perform the following exercises and run up the stairs for 5 pull-ups after each one: 20 merkins, 20 OHPs, 20 curls, and 20 tricep extensions.
Mosey to the large parking lot east of campus. Do the following exercises, one at each corner on the way around: 20 burpees, 20 mountain climbers IC, 20 2-ct imperial squalkers, and 20 SSH IC.
MARY:
PAX choice: imperial walkers, flutter kicks, side crunches protractor.
ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge and Hardship Hill.
COT: Butterknife brought us a word last week on forgiveness and I wanted to build on that some today as well. The model prayer that Jesus gives is very familiar to many. Do we ever just glaze over something that we read and not grasp the details? YHC is guilty for sure! I want to call a particular detail to your attention in this prayer.
‭‭Matthew 6:7 NASB1995‬‬
[7] “And when you are praying, do not use meaningless repetition as the Gentiles do, for they suppose that they will be heard for their many words.
[9] “Pray, then, in this way: ‘Our Father who is in heaven, Hallowed be Your name. [10] Your kingdom come. Your will be done, On earth as it is in heaven. [11] Give us this day our daily bread. [12] And forgive us our debts, as we also have forgiven our debtors. [13] And do not lead us into temptation, but deliver us from evil. [For Yours is the kingdom and the power and the glory forever. Amen.’] [14] For if you forgive others for their transgressions, your heavenly Father will also forgive you. [15] But if you do not forgive others, then your Father will not forgive your transgressions.”
In verse 12, Jesus tells us to pray to God to “…forgive us our debts, as we also have forgiven our debtors.” What are our debts and who are our debtors? Jesus provides the answer in verses 14 and 15. They are our transgressions and those who sin against us, respectively. There is also a tiny little qualifying word in there too: if. Jesus is telling us that if we withhold forgiveness from others, God will do the same thing to us.

Strength through others

AO: juco
Q: Dart Gun
PAX: Lt. Dan, There were some RUSHers in the mix
FNGs: None
COUNT: 3
WARMUP:
SSH
Harry Rockets
Tempo Squats
Tempo Merkins

THE THANG:
Mosey to sophomore hill – 4 corners
Peter Parker Merkins – 10 two count
Mosey
Lunges – 20 two count
Mosey
Flutter Kicks – 30 two count
Mosey
Squats – 40
Mosey

Three rounds

Coupon pile:
Curls – run up
5 pull ups
Rows – run up
5 pull ups
Dips

Mosey back

MARY:
Mountain climbers
American Hammers
J-Los
Imperial Walkers

ANNOUNCEMENTS:
Escape from haw ridge – sign up for the JUCO team!

COT: verse of the day
John 14:6
Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.

So many things we do on a daily basis can be taken for granted. We get our strength, courage, focus, etc. through Him.

Radical Forgiveness = Unlimited Love ❤️

AO: juco
Q: Butterknife
PAX: Love Shaq, Wanderer, Guardrail, Parkour, Data, Windex, Trash Panda (JUCO), Booster, Dart Gun, Fetch, Erector, Lt. Dan, Mailbox, Butterknife
FNGs: None
COUNT: 14
WARMUP: ssh, windmills, arm circles both ways, navy seal burpees, cherry pickers

THE THANG:
Mosey to JUCOmanjaro
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT FIRST LINE AND EVERY HASHMARK. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN BACK TO STARTING LINE, REPEAT THE FIRST EXERCISE MOVE UP NEXT HASHMARK AND DO THE NEXT EXERCISE, RUN DOWN BACK TO STARTING LINE REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
1 MOVEMENT EVERY HASHMARK, STARTING AT THE STARTING LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
– Called an audible around the mountain climbers to regroup and climb the hill together.
– Mosey back to the flag stopping for dips and curls.

MARY:

ANNOUNCEMENTS:

COT:
”Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.“
‭‭Ephesians‬ ‭4‬:‭31‬-‭32‬ ‭NLT‬‬

Unforgiveness is a tomb that we bury ourselves in.

If you harbor unforgiveness in your heart, you have limited love.

Oh yeah, have you forgiven yourself? Regret is an anchor ⚓️ you can let go of.

Radical forgiveness gives you resurrection power! What did Jesus say from the cross, “Father forgive them…”

Surround yourself with men that will call you forward. Men that will hold you accountable.

Thank you :pray:

3X3’s at JUCO

AO: juco
Q: Wanderer
PAX: Lt. Dan, Mailbox, Stye (Hal Phillips), Commission, Butterknife, Data, Guardrail, Fetch, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

Side Straddle Hop
Thai Fighters (left/right)
Reach for the skies/let it hang
cherry pickers

Mosey to the coupon pile…

THE THANG:

3×3 – Complete a circuit and run a lap. Repeat each circuit 3 times.
3 Circuits 3 Times = 3×3

Circuit 1
– CMU Curls x 15
– Diamond Merkins x 10
– Mountain Climbers x 30 (2 ct)
– Heavy Hammers x 20

Circuit 2
– Merkins x 10
– Skull Crushers x 15
– V-ups x 10
– Burpees x 10

Circuit 3
– Thrusters x 10
– Werkins x 10
– Rainbow Drops x 15
– High Knees x 30

MARY:
none!

ANNOUNCEMENTS:

COT:

> Romans 8:1 There is therefore now no condemnation for those who are in Christ Jesus.

A simple reminder of our standing with God if we have accepted Jesus. Something unshakable we can rely on in uncertain times.