F3 Knoxville

Category: JUCO

Friday Fun with Finger Food

THE SCENE:  40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees baby arm circles. Short and sweet.
THA-THANG:
3 line run to the coupons  Front man drops off after 5 count and hits 3 burpees

  • Dora in 2s. Man at the base coupon curls, tri ext, squat press until 300 is hit. Top of stairs rotation between 25 American hammers, 25 flutter kicks,  25 BB sit-ups.
  • Mosey to sophomore hill
  • 10 burpees at base…bear crawl the hill….10 burpees at top.
  • 40 merkins corner 1. 30 merkins corner 2
  • Repeat.

MARY:
Welcome kindergarten cop!!!!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called into fellowship with our other believers. We are blesses to be with with such an authentic group of HIM’s. Be willing and ready to both serve and be served by your fellow F3 brothers. Holy Spirit lead, and in obedience to Christ serve one another.
MOLESKIN:
I had 20 examples that I could have named in ways my new brothers have effected my life and faith. Thankful for your presence in my life!.
ANNOUNCEMENTS:

bear with me

THE SCENE: .      34 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARS —-> 10

merkins 10

MARS <— .10

tempo merkins

Seal claps 10 cherry picker and bucket drops  2x

tempo tempo merkins

THA-THANG:

Mosey to lot, 30 secs of reps mrk, and line jumps one side

10 Man Makers

mosey to another lot 30 sec BBS, ATM

mosey to side lot, Brickyard Burpee Bearcrawl 5

mosey to center of campus gut buster

100 flutter, 75 gas pumper, 50 dolly’s, 25 box cutter

mosey to a/o and run lines only bear crawl lines 10 each

MARY:
Apollo Creed 5 each arm
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
complacency, don’t fall into it
MOLESKIN:

ANNOUNCEMENTS:
convergence this weekend!!!

Week 2 workout, this time during the real week 2, and an audible

THE SCENE: Definitely cold enough
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The standard 1.5 mile jog to the HVA track.
THA-THANG:
Welcome to week 2. For those unfamiliar, we’re in an 18-week training program leading up to the Knoxville Marathon.

The plan (same as last week, this time it’s actually during week 2):

  • 1.5 mile warmup
  • 12 x 400m @5k-10k pace with 400m jog rest
  • 1.5 mile cool down

The audible: 200m jog rest between, not 400m (who needs that much jogging anyway?), AMRAP until 0600 then head back to the AO. More reps, less rest. I made it to 11 400m reps, just over 7 miles total.

It was small but dedicated crew on the track today. Spotter was taking it easy (ish) in preparation for a half marathon this weekend, while Hydro, Alter Boy, and myself were cranking ’em out.

MARY:
Made it back just in time for a few one-armed Merkins with Fast’n Easy.

ANNOUNCEMENTS:
Wishing all the best to Erector in his full marathon Saturday (and Spotter in the half), and safe return for Archie from his boondoggle (I mean business trip) out of the country.

JUCO wants more flutter kicks for Christmas

THE SCENE: Cold damp air 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward (IC) 4 CT x 15

Baby arm circles backwards (IC) 4 CT x 15

Side Straddle hop (IC) 4 CT x 20

Squat Calf raises (Twinkle Toes)  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Sophomore Hill

Surprise stop for 10 Smurf Jacks  OYO

Surprise stop for 5 Jumping Spiders OYO  

Surprise stop for 10 Smurf Jacks  OYO

Bernie to the top of the hill. 

Round 1: 25 Merkins then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 2: 25 BBS then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 3: 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 4: 25 Squats then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Bonus Round 5: 25 calf raises + 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things while waiting for the 6

Mosey to coupon pile 

Battle buddy – AMRAPs 

Round 1: Curls  / run to the top and do 20 single mountain climbers then switch with buddy

Round 2: Triceps with calf raises / run to the top and do 20 single mountain climbers then switch with buddy

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

“Wounded Bear” (Thanks to Pool Boy for naming this) – Line up along concrete curb and bear crawl with right arm and leg up, then flip around to the opposite direction to give the left side a turn, then back around to the right. 

Mosey back towards AO

Stops for 10 Smurf Jacks, 20 squats and a big stack of shoulder taps. 

Mosey with an extra lap around side parking lot. 

MARY:

Led by Pool Boy – Various swimming techniques on the pavement with the last 30 seconds of BBS. 

COUNT-OFF & NAME-O-RAMA

21 HIMs: Anchorman, Snaggletooth, 5K, Curveball, Judge Judy, Kick-Flip, Mermaid, Nadia, Pool Boy, Spotter, Guardrail, Mandolin, Trolley, Rocket, Booster, Chaco, Ground Control, Finger Food, Mailbox, Cortez, Ginger

FNGs: None
CIRCLE OF TRUST/BOM:

John 1:1-5

In the beginning was the Word, and the Word was with God, and the Word was God. 2 He was with God in the beginning. 3 Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome it.

What an amazing poetic and powerful introduction to Christ. 

I really want to challenge myself and you guys to focus on the true meaning of Christmas. The holidays have started and the pressure is on to get everything done. Presents, parties, etc. I have told my kids several times that I really want us to focus on Christ and others this Christmas. It’s easier said than done.

MOLESKIN:

Prayer request. Pool Boy – house closing and for him to continue to handle the divorce in a way pleasing to God.

ANNOUNCEMENTS:
December 7: 3rd F – We will have a Convergence at the Truck Stop that morning at 7 am to 8 am (instead of 6 am, when Truck Stop usually meets on Saturdays).  Afterwards, we will head to Two Rivers Church for breakfast (Bagels from Einsteins!) and a 3rd F message. The Truck Stop is located at Mayor Bob Leonard Park (west parking lot), 1725 Harrison Lane, Lenoir City, TN  37772.  

Pool Boy’s 1st Annual Black Friday JUCO Discount Coupon Special

THE SCENE:
Black & gloomy – just as much gloom as getting up and going shopping on Black Friday should be! Actual weather: ~45°F and dry.

F3 WELCOME & DISCLAIMER (Administered):
I’m not a professional Pool Boy or anything else. Know your injuries especially after Thanksgiving Day being yesterday.

WARM-O-RAMA:
6 each x El Capitan OYO
6 x Werewolf OYO
16 x Tempo Squat IC
6 x Tempo Burpee IC (12-count Burpee aka nice and slow)
6 x Decline Pushup on Curb IC
6 x Tempo calf raises on the curb IC (also nice and slow)

THA-THANG:
To the COUPON pile: Black Snake – Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

TODAY’S SALE: Everything is $9.99!

9 hard reps 99 “easy” reps Mary until done
Werewolves Calf raises – 33 left, 33 right, 33 both
Boat – Canoe 3 sec rotate, 5 each 10 count break then repeat
Fairy Jack Burpees 1/4 pushups Flutter kick
Pistol Squats (each leg) 1/4 squats BBS
Wall pull-ups / hangs Wall jumps
Wall sits 15 sec on 5 sec off

Next Up: Team Dora with Unlimited COUPONS!

Each team to do AMRAP individually and as a team AMRAP, pushing yourself and your team.

Base Exercise 1st Round 2nd 3rd 4th
1st person CMU in front Curls Rows Kettle Bell Swing Goblet Squats
2nd person Run in between with CMU
3rd person CMU Overhead Thrusters OHP Tricep Extensions Piston

Q decided close to time that upon completion of 2 full rounds of each exercise the teams would switch to Heavy Freddies (bicycles with a coupon). Might have switched too early because we had time for Mary.

Mosey back to the AO + two wagon wheels & 1 jailbreak. Will likely do more Black Snakes in the future instead after feedback I’ve received.

MARY:
We made it back too soon as we actually had time for Mary…

16 x 4-count American Hammers IC

16 x 4-count Mountain Climbers IC

COUNT-OFF & NAME-O-RAMA:
JUCO Super Couponers (couldn’t upload or paste image for some reason but you can see the pic if you click it)
15 HIMs

CIRCLE OF TRUST/BOM:
Black Friday marks the “start” of the holiday (formerly known as Christmas here in America) shopping season. It shows where we put our values and what care about. As Christians, it is the start of Advent where we celebrate God becoming man. It was also on Black Friday in 2016 that my wife left me for the first time. I had been so long in sexual sin against her and she had faithfully prayed for and sought reconciliation. I had been caught sending explicit messages to a woman in October of 2016 but for weeks wouldn’t repent. It was the middle of a storm but my wife was so patient even though she didn’t know to what extent I’d sinned. She moved out but left a note saying exactly what I needed to do in order to regain her trust and reconcile with her. She even said I’d be angry at the end of the note and that’s why she’d written to me instead of telling me to my face. I was even angrier about that than she’d anticipated. After a weekend of self-indulgence and pity yet still in my pride, from that point on I did the things she asked for to save face and keep the “goodies” of marriage- but I NEVER ONCE truly repented until June 24th of this year as I said in my previous Q: Let the Word of Christ Dwell in JUCO richly.

Valuing things rightly, properly takes an attitude and focus not on yourself but on God and others. As Philippians 2:3-11 says:

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus, 6 who, though he was in the form of God, did not count equality with God a thing to be grasped, 7 but emptied himself, by taking the form of a servant, being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

3 questions we can take from this Scripture:

1. What are you valuing? Is it what the Bible says you should be valuing?
2. Are you considering others better than yourselves?
3. Are you asking (praying, begging, seeking) that God would give you the mind of Christ? If so, do it more and more. If not, confess and repent of not asking and ask God to help you ask and keep asking.

On Black Friday 2016 and until this year when my wife kicked me out of the house, I didn’t know what was truly important and did not humble myself. As I said before this was played out in my wife and I separating and now ending. Divorce papers were signed Nov 13, 2019. I valued everything but the one thing on this earth I’d now give anything to keep.

As we go through Advent, may you who read this 1) value the right things, 2) consider others better than yourselves, and 3) ask God to give you the mind of Christ so that you value what truly matters most – Jesus first, others second, and yourself last.

MOLESKIN:

Glad to have Abe from South Wake in North Carolina with us all week!

Pray for Cheatsheet & his daughter, Mandolin’s M’s mother with his M’s grandmother’s passing in her arms, Messi’s wife in the hospital, Junk’s wife’s post-chemo.

ANNOUNCEMENTS:
I forgot to say this but next Convergence next Saturday December 9th at the Truck Stop followed by 3rd F @Two Rivers Church.

Don’t forget about donations for the Veterans Home too! Mayberry will do whatever workout you plan if you say you’ll donate so don’t be shy (the last sentence may or may not be 100% accurate but the first one is!).